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Do you want to know the best exercise to lose weight? Well, it's not a one-fits-all answer because everyone responds differently to different types of exercise. There are some general things that you can do to speed up weight loss with exercise. This blog post will discuss how to lose weight fast with exercise.
Let's take a look at these exercises.
1. Aerobic Exercises
Aerobic exercises are activities that increase your heart rate and breathing. These exercises include walking, jogging, running, swimming, and biking.
Aerobic exercise is the most efficient way to burn calories and includes walking, jogging, swimming, and cycling. To lose weight, you need to do aerobic exercise for at least 30 minutes a day (or more if you’re very overweight). But don’t think you have to go out and run five miles a day; even a brisk walk will help.
The best way to ensure you’re doing aerobic exercise is to monitor your heart rate. You can do this by using a heart rate monitor or taking your pulse.
2. Running
Running is a weight-bearing exercise that helps build and maintain bone density. For every mile you run, you burn approximately 100 calories. Running also strengthens the muscles in your legs and lower body, which can help to make everyday activities easier. To lose weight, you need to create a calorie deficit by burning more calories than you consume daily. One way to do this is by running for at least 30 minutes most days of the week. If you’re just starting, you may want to start with shorter runs and gradually increase your mileage over time.
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Try for FREE3. Skipping
Skipping is a weight loss exercise that can help you burn calories quickly. It is also a low-impact cardio workout, which is easy for your joints. Skipping is an excellent option if you want to lose weight fast. To get started, all you need is a skipping rope. You can find one at any sporting goods store or online. Start by skipping for 30 seconds and then rest for 30 seconds. Repeat this for 20 minutes. As you get better at cutting, you can increase the time to 60 seconds and then 90 seconds.
4. Planks
Planks are a great weight loss exercise because they target the upper and lower body. By engaging your core, you can also help improve your posture. To do a plank, simply get into a push-up position and hold yourself up for 30 seconds to one minute. If you're new to planks, start with holding for 20 seconds and gradually work your way up.
5. Push-Ups and Pull-Ups
While these two exercises are technically body weight exercises, they are still incredibly effective in weight loss. Push and pull-ups work for multiple muscle groups simultaneously, which means you'll burn more calories in less time. They're also great for toning your arms, back, and shoulders.
If you're new to working out, start with two sets of ten push-ups and pull-ups (or as many as possible). As you get stronger, increase the number of sets and reps. And if you want to challenge yourself, try doing a group of 100 push-ups or 50 pull-ups (or both!) every day.
6. Squats
Squats are one of the best exercises to lose weight. They work all your leg muscles, including your quads, hamstrings, calves, and glutes. They also help to tone your core and improve your balance. Plus, squats can help to increase your metabolism and burn more calories throughout the day.
To do a squat, stand with your feet shoulder-width apart and lower down as if you’re going to sit in a chair. Be sure to keep your back straight and your knees behind your toes. Then stand back up to complete one rep. Aim for three sets of 12 reps each.
7. Lunges
The basic lunge is a great weight-loss exercise. To make a lunge, stand with your feet shoulder-width apart and take a significant step forward with your right leg. Lower your body until your left knee is nearly touching the ground. Push back up to the starting position and repeat with your left leg. Do three sets of 12 repetitions on each side.
In addition to weight loss, lunges can help improve flexibility and mobility in your hips and knees. Lunges work all of the major muscles in your legs, including your quads, hamstrings, glutes, and calves. They also tone your core muscles and help improve your balance.
8. Yoga
Yoga is among the best weight loss exercises. It helps you burn calories and tone your muscles. It also enables you to improve your flexibility and balance. There are many different types of yoga, so you can find one that suits your needs and abilities.
Yoga is a great way to lose weight, but it's not the only way. You can also use other forms of exercise to help you lose weight. If you're looking for a more intense workout, try running or lifting weights. These activities will help you burn more calories and build more muscle.
9. Swimming
Swimming is among the most incredible workouts to lose weight. It's a low-impact workout, so it's perfect for people trying to lose weight who don't want to put too much strain on their joints. Swimming is also a great cardio workout, so it will help you burn calories and lose weight. This is one of the best exercises for weight loss.
You can swim many strokes, so you can find one that is comfortable for you. You can also swim laps to increase the intensity of your workout and burn more calories.
The Bottom Line
The best weight loss workout is the one you’ll do regularly. If weight loss is your goal, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic exercise—or a combination of the two—each week. Add two strength training sessions, and you’ll see even better results.
Regular physical activity has other health benefits, too, and can help keep you motivated to lose weight. And if you're a coach helping clients lose weight, using fitness software for personal trainers can make it easier to deliver personalized plans and keep clients accountable. So find an exercise routine that works for you and stick to it!
Meet the author
FitBudd
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Yangzey Sherpa leads content strategy at FitBudd, overseeing content planning and execution across fitness-focused digital channels. With over five years of experience in SEO and content, she works closely with the fitness industry to ensure content aligns with the needs of coaches, trainers, and gym owners. Her role keeps her deeply connected to fitness business workflows, coaching models, and how professionals use digital platforms to grow.
Apra Pathak has worked closely within the fitness niche for several years, supporting personal trainers and fitness coaches through content and digital marketing initiatives. Her experience centers on understanding how fitness professionals build visibility, communicate value, and engage clients online. Through sustained involvement with fitness-focused platforms and audiences, she has developed a strong understanding of the digital needs and growth challenges faced by modern fitness businesses.
Aishwarya Mehra has been actively involved in fitness-focused digital marketing, working closely with brands and platforms that serve coaches, trainers, and fitness businesses. Her experience spans engagement-driven strategies designed specifically for fitness audiences. Through ongoing exposure to fitness campaigns and communities, she remains closely aligned with how fitness professionals attract, convert, and retain clients in digital environments.
Suchandra Das has contributed content within the fitness niche, working on resources designed for coaches, trainers, and fitness business owners. Her experience involves supporting fitness-related topics with clear, structured, and accessible content. Through consistent involvement with fitness-focused platforms, she has developed familiarity with coaching workflows, client communication, and the informational needs of fitness professionals.
FitBudd is a fitness technology platform built exclusively for coaches, personal trainers, gym owners, and fitness professionals. The platform supports fitness businesses through branded apps, white-labeled solutions, and websites designed around real coaching and training workflows. FitBudd works closely with the global fitness community, maintaining deep, ongoing involvement in the fitness industry.
Ankit Uniyal has worked extensively with fitness-focused content, supporting platforms that cater to personal trainers, gym owners, and fitness professionals. His experience includes optimizing and structuring content around fitness-related search behavior and user intent. Through continued involvement in the fitness niche, he has gained a strong understanding of how trainers and coaches build discoverability and authority online.
Saumya Mittal is the Co-Founder and CEO of FitBudd. Since 2021, she has been actively engaged in the fitness technology sector, collaborating with global fitness companies to foster digital growth and scalable operations. With over a decade of experience leading high-impact projects in engineering and operations, Saumya has a strong background in developing reliable and scalable systems. Through FitBudd, she is dedicated to addressing the evolving needs of fitness professionals worldwide.
Kinshuk Snehi has been closely involved in the fitness space for over four years. Through his work at FitBudd, he has contributed to shaping how fitness professionals build their online presence, attract clients, and scale sustainable coaching businesses. Deeply interested in the intersection of fitness, technology, and growth, Kinshuk brings a hands-on understanding of the challenges faced by modern trainers. His passion lies in building systems and strategies that support long-term consistency, both in fitness journeys and business growth.
Kanika Verma has been closely involved in building solutions for the fitness industry, working with platforms used by coaches and trainers globally. Her experience includes direct exposure to fitness coaching workflows and operational needs. Through sustained involvement in fitness-focused product development, she has developed a strong understanding of how fitness professionals manage clients, programs, and daily operations.
Tanya Sharma has worked on branding initiatives within the fitness niche, supporting fitness platforms and businesses with visual identity design. Her experience includes creating brand systems used by coaches, trainers, and fitness-focused products. Through ongoing involvement in fitness-related design projects, she remains closely connected to how fitness brands communicate trust and professionalism.
Niharika Sonavane has contributed to visual design projects within the fitness industry, supporting platforms and brands serving fitness professionals. Her experience spans creating digital assets used across fitness apps, websites, and marketing materials. Through continued work in the fitness niche, she remains closely aligned with the visual communication needs of coaches and fitness businesses.
Elesh Patel has worked extensively on marketing initiatives within the fitness niche, managing paid campaigns for fitness-focused products and services. His experience includes supporting platforms that target personal trainers, gym owners, and fitness creators. Through long-term involvement in fitness marketing, he remains closely connected to how fitness professionals discover and adopt digital tools.
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