The Best Exercise To Lose Weight | USA 2021

The best exercise to lose weight:


 Walking is one of the best exercises for weight loss, and for good health reasons. 

This is a convenient and easy way to start working out without overwhelming beginners or buying equipment. Plus, it’s a less stressful exercise, which means it doesn’t put any strain on your joints.  

According to Harvard Health, an estimated 70 kg person burns about 167 calories for 30 minutes of walking at a moderate pace of 6.4 km / h.  

A study of 12-week of 20 overweight women found that walking three times a week for 50-70 minutes reduced body fat and waist circumference by an average of 1.5% and 2.8 cm, respectively.  

Walking can easily be integrated into your daily life. To get more steps into your day, try running during your lunch break, using the stairs at work, or taking your dog for extra walks.  

To start with, try walking for 30 minutes 3-4 times a week. As your body shape gets better, you can gradually increase the duration or frequency of walking. 


Walking is a great exercise for beginners because it can be done anywhere, requires no equipment,  

and puts minimal stress on the joints. Try to integrate‍ more walking into your daily activities. 

The Best Exercise To Lose Weight | USA 2021
The Best Exercise To Lose Weight

Jogging or Running  

Jogging and running are good exercises for weight loss. 

Although they look similar, the main difference is that the jogging pace is generally 4 to 6 mph (6.4 to 9.7 km/h), while the running pace is higher than 9.7 km/h (6 mph).  

According to Harvard Health, it is estimated that a 70 kg person burns approximately 298 calories in 30 minutes of jogging at 8 km/h or approximately burns 372 calories in 30 minutes of running at 6 mph (9.7 km/h).  

Additionally, studies have shown that jogging and running can help burn off harmful visceral fat, commonly known as belly fat. This type of fat envelops your internal organs and has been linked to several chronic diseases such as heart disease and diabetes.  

Both running and jogging are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To start with, try jogging for 20 to 30 minutes 3 to 4 times a week.  

If jogging or running outdoors puts stress on your joints, try walking on softer surfaces, such as grass. In addition, many treadmills have built-in cushioning that can protect the joints.  

Jogging and running are excellent weight loss exercises that are easy to incorporate into your weekly routine. They can also help burn belly fat, which has been linked to many chronic diseases. 


Cycling is a popular exercise that can improve your fitness and help you to weight loss.  

Although cycling is traditionally practiced outdoors, many gyms and fitness centers have stationary bikes that you can use to ride your bike indoors.  

Harvard Health estimates that a 155-pound person can burn about 260 calories by riding a stationary bicycle for 30 minutes at a moderate speed, or about 298 calories by riding a bicycle at a moderate speed of 1213.9 mph (19º) for 30 minutes. Up to 22.4 km/h).  

Not only is cycling beneficial to weight loss, but research has also shown that compared with people who do not ride bicycles, 

 but people who regularly ride bicycles also have better overall health, higher insulin sensitivity, and lower risk of heart disease, cancer, and death. 

Cycling is perfect for people of all fitness levels, from beginners to athletes. It’s also a low-impact, low-impact exercise so that it doesn’t put a lot of strain on the joints.  

Cycling is ideal for all fitness levels and can be done outside on a bike or inside on an exercise bike. It has been linked to several health benefits, including increased insulin sensitivity and decreased risk of certain chronic diseases. 

Interval Training  

Interval training, better known as high-intensity interval training (HIIT), is a broad term that refers to short, intense workouts that alternate with periods of recovery.  

Typically, HIIT workouts last 10 to 30 minutes and can burn a lot of calories.  

A study of 9 active men found that HIIT burned 25 to 30% more calories per minute than other sports, including weight training, cycling, and running on a treadmill.  

This means that HIIT can help you burn more calories while spending less time exercising.  

furthermore, numerous studies have shown that HIIT is particularly effective at burning belly fat, which has been linked to many chronic diseases.  

HIIT is easily integrated into your daily exercise. 

All you have to do is choose a type of exercises such as running, jumping, or cycling, and your exercise and rest times.  

For example, on a bicycle, pedal as hard as you can for 30 seconds, then pedal slowly for 1 to 2 minutes. repeat this pattern for 10 to 30 minutes.  

Interval Training is an effective weight loss strategy that can be applied to many types of exercises such as running, jumping, cycling, and more. When you incorporate Interval Training into your routine, you can burn more calories in less time. 


Swimming is a fun way which helps you to weight lose and improve your fitness and health level.  

The Harvard Health Center estimates that a 70 kg person will burn about 233 calories per half hour of swimming. 

The way you swim seems to affect the number of calories burned. For 30 minutes, a person weighing 70 kg burns 298 calories while swimming in the back, 372 calories in breaststroke swimming, 409 calories in swimming in butterflies, and 372 calories in treading water.  

A 12-week study of 24 middle-aged women found that swimming three times a week for 60 minutes significantly reduced body fat, improved flexibility, and reduced several risk factors for heart disease, including high total cholesterol, blood triglycerides.  

Another benefit of swimming is that it is lightweight, which means it is easy on the joints, making it a great option for people with joint injuries or pain.  

For people who want to lose weight, swimming is a good low-impact exercise. additionally, it can also help improve your flexibility and reduce risk factors for various diseases. 


Yoga is a popular way of exercise and stress reduction. 

While not typically considered a weight loss exercise, it burns a good amount of calories and offers many additional health benefits that can promote weight loss.  

Harvard Health estimates that a 70 kg person will burn approximately 149 calories for every 30 minutes of yoga practice.  

A 12-week study of 60 obese women found that women who participated in two 90-minute yoga sessions per week experienced greater waistlines than the control group by an average of 1.5 inches.  

In addition, the yoga group experienced improvements in physical and mental well-being.  

studies have shown that yoga can not only burn calories but also teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body’s hunger signals.  

Most gyms offer yoga classes, but you can practice anywhere, even from the comfort of your home, as there are many guided tutorials online.  

Yoga is a great weight loss exercise that you can do almost anywhere. 

Weight Training 

For people who want to lose weight, weight training is a popular option.  

Weight training can help you lose weight by burning calories during and after exercise.  

It can also help you build muscle mass, thereby increasing your resting metabolic rate, the amount of calories your body burns at rest.  


Pilates is a very suitable exercise for beginners, it can help you lose weight while improving other aspects of your health, such as strength, balance, flexibility, and endurance. 

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