The best exercises to lose weight are aerobic exercises, which include brisk walking, running, jumping rope, swimming or cycling. These can increase your heart rate and burn a lot of calories in one session.

However, to lose weight efficiently and maintain results, it is also essential to combine aerobic exercises with a balanced diet and with weight training exercises. Weight training can promotes muscular hypertrophy, which increases your ability to burn calories even at rest.

Exercises to lose weight should be done with as guided by a physiotherapist or personal trainer, as exercise recommendations can vary depending on each individual's goals and health history. It is also important to consult a family doctor or cardiologist before taking up any new exercise to assess your general health status.

List of weight loss exercises

The best exercises to lose weight fast include:

1. Weight training

Weight training is a strength and resistance exercise that,can maximize fat loss and increase calorie expenditure at rest when combined with aerobic exercise. This combination can help to accelerating weight loss.

Increases in muscle mass can help to boost metabolism and promote weight loss, as muscles use more energy than fat cells. Check-out other ways to boost metabolism.

However, to achieve weight loss, it is important to be consistent and regular and to maintain a healthy, balanced diet.

Calorie expenditure: The amount of calories burned during a weight training session can vary between 300 and 500 calories per hour, but this value depends on several factors like intensity, the type of training and individual factors, such as health status, weight, genetics and stature. Read more about the benefits of weight training and how to start.

The calories burnt can be even higher as muscle mass gains promote more energy spent up to 48 hours after exercising, even at rest. To achieve this benefit, workouts should be moderate to intense, regular and associated with a healthy diet.

2. Brisk walk

Brisk walking is an aerobic exercise that works the cardiovascular system. It improves physical conditioning and burns calories, helping to promote weight loss.

This type of exercise can be done outdoors or on a treadmill at the gym or at home. It should be done regularly, with about 150 to 300 minutes of walking or other moderate physical activity per week. This corresponds to or 30 to 60 minutes, 5 times a week.

Calorie expenditure: A brisk walk can burn around 400 to 500 calories in 1 hour.

3. HIIT training

HIIT training, or High Intensity Interval Training, is characterized by a set of exercises that are be performed at high intensity with the aim of boosting metabolism and burning fat.

These exercises are performed intensely to increase the heart rate significantly and, therefore, are more suitable for those who are already engaged in some type of physical activity on a regular basis. However, there are HIIT workouts with easier sets of exercises that can be formulated for beginners.

Calorie expenditure: HIIT training can burn up to 400 calories per hour. However, in order for this amount of calories to be reached and for the body to continue burning calories after exercising, HIIT training should be guided by a personal trainer. A trainer can ensure that the workout is maintained at a high intensity from start to finish.

3. Crossfit

Crossfit training is also quite intense and requires a greater cardiorespiratory capacity and optimal joint mobility. Training is carried out in a circuit at high intensity and with little rest time between exercises, and therefore it is more suitable for people who are already engaged in some type of physical activity.

In this type of training, different weights, ropes, tires are used either in an indoor or outdoor setting.

Calorie expenditure: You can burn up to 700 calories in 1 hour of cross fit. To enhance calorie burning and promote weight loss and muscle mass gain, it is important for a personal trainer to guide your training, especially if you are new to this sport, are sedentary or have any joint limitations.

4. Dancing

Dance classes are a dynamic way to improve cardiorespiratory capacity, strengthen and tone muscles, increase flexibility and have fun while burning calories and losing weight.

Some examples of dance classes are zumba, ballroom dancing, or hip-hop.

Calorie expenditure: Depending on the type of dance, you can burn around 500 to 800 calories in 1 hour of dance class. However, to burn this amount of calories, intensity should be high.

5. Muay Thai

Muay Thai is a very intense and complete physical activity, as it uses several muscle groups and requires physical stamina.

Muay Thai training can improve your cardiorespiratory capacity and physical conditioning, as well as strengthen the muscles and endurance. It can lead to calorie burning, weight loss and even an improved self-esteem.

Calorie expenditure: you can burn around 700 calories per workout. However, the amount of calories varies according to the intensity of the training and the person's physical fitness. Some people can burn up to 1500 calories per workout when training is done intensely and the person's physical fitness is already optimal.

6. Spinning

Spinning classes are held in the gym on an exercise bike, using different intensities.

These classes can burn calories and promote weight loss, but also strengthen the muscles and improve cardiorespiratory endurance.

Calorie expenditure: It is possible to burn around 600 to 800 calories per hour. To increase caloric expenditure when in a spinning class, be sure to follow your instructor's guidance and recommendations.

7. Cycling

Cycling, like spinning, is an aerobic exercise that helps increase heart rate and burn calories, which can promote weight loss.

This type of exercise is done outdoors, on a bicycle with gears that preferably does not have a battery. To enhance weight loss, you should alternate the speed and intensity when pedaling.

Calorie expenditure: Cycling can burn around 500 calories in 1 hour.

8. Swimming

Swimming is a complete exercise as it can improve physical conditioning, strengthen the muscles and promote fat burning. It is a great initial exercise option for those who are beginners to a workout program or have a sedentary lifestyle, as swimming is considered to be a low-impact activity that preserves the bones and joints.

When the objective is to lose weight, you should to maintain a constant and strong pace. You can swim the length of the swimming pool with a forward stroke and return to your start position with a back stroke.

Calorie expenditure: Swimming can burn up to 400 calories, as long as the person maintains the pace and remains constantly in motion.

9. Water aerobics

Water aerobics are also great for losing weight and improving cardiorespiratory capacity. It is also considered to be a low-impact exercise that does not overload the joints.

This exercise can be done by anyone who is starting physical activity, or by those who are overweight or have joint problems that prevent them from performing other exercise.

Calorie expenditure: it is possible to burn up to 500 calories per hour, however, you need to be constantly moving at an intense pace.

10. Running

Running is excellent for promoting calorie expenditure and fat burning, and can be done both in the gym and outdoors.

You can start at a slower pace, an increase the intensity each week to achieve new personal records that are in line with your goals.

Those who are not in the habit of running or who are just starting to practice physical activity, running may not be the best way to initially burn calories. It is best to start with brisk walking and gradually incorporate spurts of running.

Caloric expenditure: Running can burn between 600 and 700 calories per hour, however you should maintain a good pace with minimal rest breaks. Intensity should be high, and you should not be able to hold a conversation while running.

11. Body pump

Body pump classes are an excellent way to burn fat as they incorporate weights and steps. These classes work the main muscle groups, and can promote muscle strengthening and stamina.

Body pump also improves cardiorespiratory capacity, as it requires greater physical conditioning to perform the exercises.

Calorie expenditure: You can lose up to 500 calories per hour, but it should be done at the pace and intensity indicated by the instructor.

12. Step class

A step class is done using a small, raised platform, and is a great aerobic exercise option for losing weight and losing belly fat.

This exercise works the cardiorespiratory system, as well as your balance, strength, resistance and coordination. It is a great way to burn calories and promote weight loss.

Calorie expenditure: 1 hour of step class can burn 400 to 600 calories.

13. Jumping rope

Jumping rope is an excellent exercise for losing weight, as it accelerates your heart rate and increases fat burning.

This exercise should be avoided by anyone who is obese or anyone with a history of bone or joint problems, as it is considered to be a high-impact activity.

Calorie expenditure: It is possible to burn around 650 calories in 1 hour of exercise.

14. Boxing

Boxing is an exercise that helps to burn a high amount of calories, as it works the cardiovascular system. It promotes fat burning and muscle building.

Calorie expenditure: In a 1-hour class it is possible to burn 600 to 1000 calories, which can vary depending on the intensity of the exercise.

15. Functional training

Functional training is a great exercise option for losing weight, as it works several muscle groups at the same time. It can boost metabolism and calorie burning, as well as promote muscle gains and increase stamina.

Functional training should be performed at a high intensity and as guided by a personal trainer.

Calorie expenditure: In a 1 hour session, you can burn up to 500 calories.

Regardless of the type of exercise you perform to lose weight, it is important to maintain adequate hydration by taking sups of water while exercising.

How to start

When starting any type of physical activity, you should undergo a physical assessment to check weight, body composition and blood pressure.

It is important to identify your health goals, whether it is weight loss, toning or hypertrophy, so that the exercise selected by the personal trainer is best suited for you.

Typically, exercise for weight loss begins with aerobic exercises, such as cycling or treadmill, which can also incorporate strength training. As you gain strength and stamina, the exercises and intensity can become more difficult, so that a greater effort is exerted on the muscles and the heart.

You should ideally aim to exercise 5 times a week, at least 30 minutes a day, at a moderate to vigorous intensity.

It is also important to consult a cardiologist before starting any type of physical exercise, to assess your general health and cardiovascular system, so that all exercise is performed safely.

Which exercise makes you lose weight the fastest?

To achieve the desired calorie burn, you must exercise for 1 hour and maintain your heart rate within your ideal heart rate range, which should be approximately 60% and 75% of your maximum heart rate.

This capacity, however, will depend on your physical conditioning, age and the intensity of the exercise. Exercising below these values will not help you lose weight but can bring other health benefits, such as improving cardiorespiratory capacity.

Exercises to lose weight at home

It is also possible to perform aerobic and muscle-strengthening exercises at home.

You can purchase simple equipment, like dumbbells and bands, participate in online classes, or run or walk briskly outside everyday.