When you want to lose weight, people often say “exercise more.” But which type of exercise is best? Does it matter what you do as long as you move? If you’re short on time, shouldn’t you pick the most effective option?
Many sources praise HIIT (High-Intensity Interval Training). HIIT sessions are short, intense, and can raise your metabolism and burn a lot of calories. Cardio also burns calories but usually takes longer. So is there a single “best” exercise for weight loss, or should you mix things up? I’m not a fitness expert, so I asked several personal trainers and fitness professionals: “What is the best exercise to lose weight?” Here’s what they said.
Focus on food first
A qualified yoga instructor from Body Tonic Clinic points out that exercise alone is often overrated for weight loss. Exercise burns calories, but slowly. What you eat matters most. Small changes can help a lot. For example, some sugar-free fizzy drinks may change gut bacteria and make you eat more, which can lead to weight gain and health issues (see Suez et al., Nature 2014). Insulin is a key hormone for storing fat, and recent studies challenge the old idea that fat is the enemy. A review of many studies found that diets higher in healthy fats and lower in carbs led to more weight loss than low-fat diets. It’s not just calories — it’s how foods affect your metabolism (see Tobias et al., Lancet Diabetes Endocrinol. 2015). Practical tips: swap bran flakes for boiled eggs at breakfast, snack on nuts like pecans, and avoid diet fizzy drinks. Exercise is great for health, but for weight loss, change your diet first — aim for a higher-fat, lower-carb approach if that works for you.
Do both cardio and weight training
AXA PPP healthcare’s physiologists say the best plan is both. Cardio burns calories during exercise, while weight training builds muscle, which raises your resting calorie burn.
Train with weights
Personal trainer Faye Pritchard prefers weight training for weight loss. Many clients fear getting “bulky,” but weight training can be more effective than other workouts. She usually recommends three sessions a week, combining weights with some cardio like swimming or HIIT. Diet is still essential: you need a calorie deficit, but that doesn’t always mean eating less — it means eating the right foods and the right amounts.
Strength and resistance work
Holistic therapist and Power Plate master trainer Vessy Zlatareva recommends strength and resistance exercises. Cardio burns calories by working big muscle groups, but strength training builds those muscles, and stronger muscles burn more calories overall. Squats are a great example. She also mentions whole-body vibration machines as a way to speed up abdominal fat loss. Finally, don’t ignore recovery — relaxation, massage, and deep breathing help sleep and recovery, which support weight loss.
A mix of exercises
Lee Colliver, a trainer at F45 Stratford, says the best approach is one you enjoy and can sustain. He suggests a mix of resistance/weight training, HIIT, and bodyweight exercises. F45 combines these styles into varied classes and is growing in popularity as an efficient way to burn fat. Remember, though, losing weight still requires a calorie deficit, and factors like hormones, hydration, sleep, and time of day affect the scale.
So what’s the best exercise for weight loss?
Summing up the experts:
– Don’t rely only on cardio — combine cardio and weight training.
– Start with your diet: you can’t out-train a poor diet. Aim for a calorie deficit.
– Do weight training 2–3 times a week.
– Squats and other big compound moves build large muscles that burn more calories.
– Whole-body vibration machines may help reduce abdominal fat faster.
– Choose a mix of activities you enjoy: resistance/weights, HIIT, and bodyweight work.
Petra Nakashian
Petra Nakashian has written about nutrition, natural health, and ingredients for over 10 years. After losing both parents to cancer when she was young, she became focused on how diet and lifestyle affect long-term health. Petra creates evidence-based wellness content using scientific studies and expert sources. She’s known for breaking down hidden ingredients in everyday foods and helping readers make informed choices without the fluff.