When it comes to losing weight in a healthy and sustainable way, there’s no magic pill or quick-fix workout program. The truth is that calorie balance — the difference between what you eat and what you burn — plays the biggest role. But choosing the right types of exercise can make reaching your goals much easier.
Experts say the best workouts for weight loss are those that combine calorie-burning intensity with long-term benefits like muscle building and improved metabolism. Let’s look at which exercises stand out the most.
🔥 High-Intensity Interval Training (HIIT)
HIIT workouts alternate between short bursts of intense effort and brief recovery periods. This training style pushes your heart rate up quickly, which not only burns calories during the workout but also increases your metabolism for hours afterward.
For beginners, a simple treadmill HIIT workout looks like this:
- Run or walk briskly for 1 minute at about 75–85% of your maximum effort.
- Recover with 1 minute of easy walking.
- Repeat for 20–30 minutes.
HIIT can be adapted to nearly any activity — running, cycling, rowing, or even walking on an incline. The key is sticking to intervals and gradually building endurance.
💪 Strength and Weight Training
While HIIT burns calories quickly, strength training builds lean muscle — which pays off in the long run. Muscle tissue burns more calories at rest than fat, which means the more muscle you have, the higher your resting metabolic rate.
Research shows lifting heavier weights (for 6 or fewer reps) can boost calorie burn even after the workout ends. Over time, this makes it easier to maintain a calorie deficit without drastically cutting food intake.
As trainer Norma Lowe, CPT, explains: “The magic happens in the recovery phase. By focusing only on cutting calories, you risk slowing your metabolism. But building lean muscle helps you avoid that plateau.”
🧘 Yoga, Pilates, and Stretching
Though they don’t burn as many calories as HIIT or lifting, practices like yoga and Pilates are still important for weight loss. They improve flexibility, balance, and core strength — making it easier to perform higher-intensity workouts safely and effectively.
Plus, these workouts support mental well-being, reduce stress, and can help you stay consistent with your fitness routine.
❤️ The Most Important Workout for Weight Loss
Experts agree: The best workout for weight loss is the one you’ll stick with long term. Whether that’s HIIT, lifting weights, or yoga, consistency matters more than anything else.
A 2017 study in Obesity found that people who followed a stable, enjoyable exercise routine, combined with healthy eating, were the most successful in maintaining weight loss over time.
As exercise physiologist Liz Davis puts it: “When clients ask me what the best workout for weight loss is, I can tell them which ones burn more calories. But the most effective workout is always the one you love to do.”
