What Workout Should I Do to Lose Weight?

If you’re looking to lose weight, there are a few different types of workouts you can do. Cardio, strength training, and HIIT are all great options. But which one is the best for weight loss?


Cardio exercise is one of the most effective ways to burn calories, boost your metabolism, and improve your overall health. It will help you to strengthen your heart, lungs, and increase your endurance. Cardio exercises can range from low intensity activities such as walking and jogging, to high intensity interval training and spinning classes. There are plenty of options to choose from to help you reach your weight loss goals. Let’s explore some of the different cardio workouts that you can do.

High-intensity interval training (HIIT)

High-intensity interval training, commonly referred to as HIIT, is a form of cardiovascular exercise in which moderate-to-high intensity exercise is alternated with short periods of rest or low-intensity activity. After an initial warmup period, workouts are typically structured as a series of sets that involve intense, full-body work performed in bursts. Common exercises used during HIIT workout sessions include jumping jacks, mountain climbers and burpees.

HIIT is recognized by many experts as one of the most effective forms of cardio for weight loss and overall health due to its unique combination of intensity and brevity. It can help you burn more calories in less time than traditional steady-state cardio methods such as jogging or biking. Additionally, it kicks your metabolism into high gear after your workout rather than simply maintaining your current calorie burn level for a few hours afterward like other forms of exercise do. As with any kind of physical activity, it’s important to get a proper warmup before and cooldown after every session to prevent injuries and ensure proper recovery between workouts.


Running is a great way to burn calories and lose weight, as it’s one of the most efficient aerobic activities. It’s also convenient, since you can run outside and usually don’t need any special equipment. Running can help you build muscle, reduce body fat, and improve your cardiovascular health.

When it comes to running for weight loss, intensity and duration are key. Vigorous running will burn more calories than an easy jog, so for better results be sure to increase the intensity of your runs or add in some sprints during your regular jogs. The Centers For Disease Control and Prevention recommend at least 150 minutes of moderate-intensity exercise per week for adults, and combining this limit with other forms of exercise such as strength training is recommended for optimal results.

The frequency you should run should be determined by your individual physical capabilities. Generally speaking, 2-3 days per week are enough if you’re just starting out. Gradually increase the number of days per week if you want to become a better runner or lose more weight faster, but always allow yourself adequate rest time between runs to prevent injury and burnout.


Swimming is an excellent choice for burning calories and losing weight as it raises your heart rate and works multiple parts of your body, including the arms and core. It provides a low-impact way to exercise that can be adapted to any skill level or age group. In addition, swimming often feels more enjoyable than other forms of cardiovascular exercise, which makes it easier to stick with the program.

The best kind of swimming workout for weight loss is interval training, meaning alternating between different speeds of swimming or focusing on specific areas like arms, legs or core. This type of exercise increases your heart rate as well as your body’s metabolic rate over a longer period of time than if you swam at a constant pace. Also try to incorporate different types of strokes like backstroke or freestyle into your routine in order to work all areas of the body effectively. Aim for 30 minutes per session three times per week, gradually increasing intensity and duration along the way.


Cycling is an excellent form of cardiovascular exercise and can be one of the best workouts to help you lose weight. To maximize your benefits, a cycling session should last between 30 and 60 minutes and have some variation in speed, intensity, and terrain. You can cycle indoors or outdoors depending on the weather and your preferences.

When it comes to indoor cycling, exercises like spin classes are a great way to get your heart rate up while toning through intervals of resistance training within the same session. Cycling machines like stationary bikes allow you to adjust intensity levels while also tracking progress with built-in computers that monitor RPMs (revolutions per minute) and calorie burn.

Outdoor cycling is also an effective way to burn calories and build endurance—especially if you cycle on hilly terrain or make use of weight-bearing handlebar attachments for extra resistance. If you’re just getting started with outdoor cycling, look for routes with relatively flat terrain before tackling any steep hills or mountainous trails so that you don’t overexert yourself on your first try! And lastly be sure to wear a helmet!

Strength Training

Strength training is an effective way to help with weight loss. With regular strength training, you can increase your metabolism and burn more calories throughout the day. It can also help you build muscle, which can boost your overall weight loss efforts. Plus, it’s enjoyable and can help you stick with your fitness plan. In this section, we will explore the benefits of strength training for weight loss.

Resistance training

Resistance training is an important part of a weight-loss program, as it helps to build muscle and burn fat. Resistance training can take many forms, from using free weights and machines to using your own bodyweight for exercises such as pushups, pull-ups and squats. Building muscle through resistance training burns calories more efficiently than just cardio alone, so incorporating some form of resistance training into your workout routine will help you achieve your weight loss goals faster. For beginners, it is recommended that you start with light weights as your strength increases over time; or consider an exercise program such as Pilates or yoga for flexibility and strength building. Whatever form of workout you choose, it is important to rest between workouts and give your muscles time to recover from the stress of exercise. When done correctly and consistently over time, resistance training can be a powerful tool that helps promote body fat loss while maintaining lean muscle mass in order to achieve a leaner look with better overall health results.


When it comes to weight loss, few workout methods are as effective as weightlifting. Strength training with weights can provide a plethora of physical and mental health benefits, including an increase in muscle mass, improved physical performance, enhanced bone strength, and a reduction in body fat. Many people turn to weightlifting as the primary form of exercise to lose weight because it helps you burn more calories both during and after your workout.

Some examples of basic weights exercises that can help you lose weight include:
-Push ups
-Bicep curls
-Shoulder presses
These exercises target major muscle groups and activate multiple areas of the body at once, allowing you to get maximum benefit from each workout. Additionally, combining compound movements like squats with isolated movements like curls is a great way to create well balanced workouts that work both small and large muscles.
For maximum safety while lifting weights, warm up beforehand by doing low intensity cardio followed by dynamic stretching which targets specific joints for movement mobilization drills. It’s also important to understand proper form for each exercise so that you get the most out of your workout and minimize risk of injury.

Bodyweight exercises

Bodyweight exercises are an excellent way to lose weight and improve overall fitness. They provide a full-body workout that can be done in the comfort of your own home with minimal equipment. Plus, you don’t need a fancy gym membership to do them!

Bodyweight exercises can be done with no additional weight, with light dumbbells, or with exercise bands if you want to add resistance. Some examples include squats, lunges, push-ups, pull ups, mountain climbers, burpees and planks.

These exercises help to build strength and tone muscle without the need for heavy weights or complex machines. You should incorporate at least one bodyweight exercise into your weekly routine in order to get the most benefit from these types of workouts.

When performing bodyweight exercises it is important to remember proper form. Make sure to focus on engaging core muscles throughout each movement and always perform controlled repetitions at a comfortable pace – this will maximize results while preventing injury. Additionally, remember to take short breaks between sets as your muscles need time to recover from exertion. With consistency and dedication, you can achieve tremendous gains in strength and control of your body weight!

Combination of Both

The best way to lose weight is to combine both cardio and strength training exercises. Cardio helps to burn fat and increase your heart rate, while strength training can help build lean muscle mass and increase metabolism. Doing both can provide you with the results you want in a shorter time frame. Let’s look at why a combination of the two forms of exercise is best for weight loss.

Circuit training

Circuit training is a type of workout that involves doing a series of short, intense exercises, with short rest intervals in between. This form of training is an excellent choice for people looking to lose weight. Circuit training lets you use multiple muscle groups and energy systems in the same session, meaning that it increases your metabolism and keeps it elevated for an extended period of time. By working multiple muscle groups and energy systems within the same session, you get the best of both worlds — strength-building benefits from resistance exercises and cardio from repetition.

The key to circuit training is to do each exercise as fast as possible with good form and minimal rest between each set. A typical circuit would involve two to four exercises targeting different muscle groups (upper body/lower body or push/pull/legs). The number of sets, reps, and tempo all depend on your goals — generally speaking, more reps with lighter weights are better for weight loss while fewer reps with heavier weights are better for building strength and muscle mass. Between each exercise you should take anywhere from 10-30 seconds of rest before starting the next one. As you progress, try to decrease rest time in order to increase intensity.


Tabata is a type of interval training that alternates short bursts of extremely intense exercise with short rest periods. This style of workout has been shown to be more effective for burning fat and calories than a steady-state aerobic workout. Research has found that participants burned up to 14 calories per minute during Tabata workouts, as opposed to seven calories per minute during traditional aerobic exercise.

The typical Tabata routine consists of eight rounds of 20 seconds of maximum intensity exercise followed by 10 seconds of rest. For example, in one Tabata session, you might do 20 seconds of burpees, followed by 10 seconds of rest; then repeat this pattern seven more times. The entire workout would take just four minutes, but it would pack a huge punch in terms of its ability to help you reach your goals. In addition to being highly effective at helping you burn fat and lose weight quickly, Tabata also helps you improve your endurance and overall fitness level with its fast-paced nature.

Think the four-minute workout won’t get you anywhere? Think again! By maximizing the intensity within such a short period, you can make monumental progress towards achieving your fitness goals in no time at all. If intense workouts are up your alley, try giving Tabata a go – it will undoubtedly leave you sweating!


CrossFit is a combination of both strength and conditioning exercises, designed to improve fitness and help you lose weight. To do CrossFit, you’ll need access to a certified gym or specialized equipment like barbells, kettlebells, jump ropes and Cardio Machines. The workouts include a variety of exercises such as squats, presses, pull-ups, rowing and Olympic lifts: snatches and cleans. These workouts are usually done in groups or at particular times with intense effort over short periods of time (tabata).

CrossFit is an effective way to burn calories in a short amount of time. It helps increase your metabolic rate with interval type training that works multiple muscle groups at once and increases your heart rate. More muscle recruited leads to torching more calories during the workout but also burning more calories during rest periods too. Since CrossFit’s intensity is always changing it can create an afterburn effect which aids in quickly burning fat off those stubborn places such as your stomach, legs and backside.

CrossFit can also change up routines so that boredom does not become an influence for why you cannot reach your weight loss goals. Your goals will always be kept at the forefront by keeping mixing up routines so that exercise does not become monotonous for yourself or others around you who join group classes. The group setting often keeps motivation high which leads individuals on a journey towards their ideal physique.

Other Considerations

Choosing the right workout to help you successfully reach your weight loss goals isn’t as simple as performing the same exercises every day. Other considerations that need to be taken into account include your current fitness level, health conditions, and goals. With this in mind, let us consider some other factors to help you make the best workout decision for you.


When looking to lose weight, diet is just as important as exercise. Proper nutrition is essential for long-term weight loss and should be the foundation for any fitness efforts. Eating healthy, balanced meals throughout the day helps provide your body with the energy it needs to work out and maintain a healthy weight.

The key to successful dieting is making smart food choices. This means eating a variety of nutrient-dense foods like fruits, vegetables, lean proteins, whole grains and healthy fats. Additionally, cutting back on processed foods, sugar and unhealthy fats can help you reach your goals more quickly while still supporting overall wellbeing.

It’s also important to track what you eat by keeping a food journal or app like MyFitnessPal or LoseIt!. These tools can help you stay on top of your calories and portion sizes, setting yourself up for greater success in achieving your desired results. Lastly, staying hydrated with water – not sugary drinks – helps give your body what it needs to perform at its best.


When it comes to trying to achieve any health, fitness or weight-loss goal, getting enough sleep is essential for success. Sleep helps you avoid unnecessary cravings and bad decision making. It also helps you perform better in the gym and see results from your workouts faster. In order to lose weight it is important to get at least 7-8 hours of quality sleep every night. If you struggle with finding the time to rest, try setting a schedule and winding down an hour before you plan on going to sleep by reading a book or having a cup of herbal tea. Implementing these strategies can help make sure your body gets enough rest so that it can focus on burning fat more effectively.

Stress Management

In addition to regular physical exercise, stress management is key for successful weight loss. Without managing stress levels, you may find the motivation to exercise and eat healthily harder to come by. Stress can cause an increase in cortisol (a hormone associated with weight gain) which can lead to fatigue, cravings for sugary foods and a decrease in overall motivation and confidence.

To manage your stress, try some of the following methods:
-Meditation: Regularly practicing mindful meditation is an effective way to reduce stress hormones such as cortisol.
-Exercise: Not only can it help you lose weight, but exercise releases endorphins – the body’s ‘feel good’ hormones – helping reduce tension and anxiety.
-Relaxation techniques: Techniques like progressive muscle relaxation, self hypnosis and guided imagery can be helpful for calming down during stressful times.
-Talk therapy: Talking with a trained therapist or life coach on a regular basis helps develop new perspectives on challenges, improve communications skills and allow you to enjoy life more fully.
-Yoga: Yoga has long been proven to help reduce stress while developing strength, flexibility and balance – all of which come in handy when it comes time to tackle that new workout routine!

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