10 exercises to lose weight
Written on July 7, 2025, by Pauline de Santarome
Losing weight is often a challenge for many people seeking better health and a slimmer figure. Whether it's to feel better about yourself, improve your physical condition, or boost your self-confidence, finding the right exercises to lose weight is essential. In this article, we present a selection of 10 effective exercises that will help you burn calories, strengthen your body, and achieve your fitness goals. Get ready to discover intense workouts and fun activities that will transform your body and restore your energy levels.
Dietary supplements for weight loss
Before diving into the various exercises, it is worth mentioning the importance of diet in weight loss. Although exercise is essential for burning calories and boosting metabolism, it can be beneficial to supplement your diet with appropriate dietary supplements for weight loss .
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Exercise 1: Running
If you're looking for a simple, accessible, and incredibly effective exercise for weight loss, look no further than running.
Running is a way to challenge your limits and feel alive every moment. And in addition to the invigorating mental aspect, the physical benefits of running are just as impressive.
Running helps you burn unwanted fat and sculpt your figure. It works many of your body's muscles, strengthening your legs, glutes, and core. It also stimulates your cardiovascular system, improving your endurance and ability to withstand exertion.
Whether you choose to run outdoors, participate in races, or train on a treadmill, running is an activity that anyone can do. Start slowly, alternating between running and walking, then gradually increase the duration and intensity of your sessions.
Exercise 2: Circuit training
Circuit training is a training method that combines strength, cardio, and resistance exercises in a fast-paced, fluid sequence. You will perform a series of different exercises, often timed, with little or no rest between each exercise. This constant intensity stimulates your metabolism, allowing you to burn fat even after your workout, while strengthening and toning your body.
The advantage of circuit training lies in its versatility. You can customize your circuit by choosing exercises that target specific areas, while including movements that work the whole body. Circuit training can be done at the gym, at home, or outdoors, offering total flexibility to your workout routine.
Remember to pay special attention to your technique and posture during training. Start with weights and intensities that are appropriate for your fitness level, then gradually increase the difficulty as you progress.
Exercise 3: Swimming
Swimming is much more than just a summer pastime; it is one of the most complete exercises for your body. It works all your muscle groups, strengthening your body in a balanced way.
In addition, water provides natural resistance that increases the intensity of your workout, allowing you to build endurance and strength while protecting your joints.
Whether you are a beginner or an experienced swimmer, there are many ways to get the most out of your swimming sessions. You can vary your swimming styles, such as breaststroke, front crawl, or backstroke, to target different muscles in your body.
Be sure to stay hydrated before and after your swimming sessions, as water can mask the feeling of thirst. Also, don't forget to do specific warm-ups and stretches to prepare your muscles for exercise and avoid injury.
Exercise 4: High-intensity interval training (HIIT)
HIIT is a training method that alternates periods of intense effort with periods of active rest or recovery. This approach allows you to maximize your training time by burning maximum calories in minimum time. By performing exercises such as sprints, burpees, jumps, or squats, you stimulate your metabolism.
One of the great advantages of HIIT is its "afterburn" effect. After an intense workout, your body continues to burn calories for hours, even days, to recover and regenerate.
In addition to its fat-burning benefits, HIIT also improves your endurance, strength, and power. High-intensity exercises challenge your cardiovascular system, allowing you to increase your respiratory capacity and resistance to exertion.
Exercise 5: Weight training
Weight training is much more than just a muscle-building activity. It's a way of life that allows you to push your limits, develop unwavering discipline, and shape your body according to your aspirations.
One of the great advantages of weight training is its ability to transform your body composition. By subjecting your muscles to progressive loads, you stimulate their growth and development, allowing you to gain muscle mass and reduce your body fat percentage.
Another exciting aspect of weight training is its endless variety. You can customize your program to suit your specific goals, whether it's to build strength, sculpt your muscles, gain power, or simply feel good about yourself.
Exercise 6: Yoga
Yoga is not limited to postures and stretches. It is a way of life that invites you to explore your body, your breathing, and your mind in a holistic way. By practicing yoga regularly, you develop deep body awareness, improve your flexibility, and strengthen your muscles in a balanced way.
The beauty of yoga lies in its diversity and versatility. There are many forms of yoga, ranging from gentle and meditative yoga to dynamic and intense yoga. You can choose the style that best suits your needs and temperament, whether it be Hatha Yoga, Vinyasa Yoga, Yin Yoga, or many others.
Exercise 7: Cycling
Cycling is an excellent way to burn calories and lose weight. Whether outdoors or on an exercise bike, cycling works the leg muscles and cardiovascular system. In addition, cycling is a low-impact activity, making it accessible to many people, including those with joint problems. To make cycling more effective for weight loss, opt for longer or more intense rides, climb hills, or incorporate high-intensity intervals into your sessions.
Exercise 8: Group training
Group training can be an excellent source of motivation for weight loss. It promotes camaraderie, friendly competition, and mutual support, which can make your weight loss journey more enjoyable and effective.
Look for group fitness classes at your local gym or specialized centers. Classes such as cycling, boot camp, aerobics, or cardio dance are dynamic, entertaining, and burn a lot of calories. You can also join outdoor training groups or participate in community sporting events.
Exercise 9: Pilates
Pilates allows you to explore your body's limits and gradually push them further. Through fluid, precise movements, you strengthen your deep muscles, improve your posture, and develop unparalleled stability.
The Pilates offers an infinite variety of exercises and possibilities for adaptation according to your needs and fitness level.
Pilates can be an excellent exercise option for those looking to lose weight. Although it is not an intense cardiovascular exercise like running or cycling, it nevertheless offers several benefits for weight loss:
Muscle strengthening;
Improved posture;
Increased flexibility;
Toning the abdominal muscles.
If you are new to Pilates, it is recommended that you start with classes with a qualified instructor. This will allow you to learn the basic techniques and movements correctly.
Exercise 10: Cardio workout at home
There are many home cardio workout options to choose from, depending on your preferences and needs. Some popular activities include running in place, jumping rope, stationary cycling, burpees, jumping jacks, stair climbing, and aerobics.
One of the main advantages of cardio training at home is that it is easily accessible. You don't need to go to a gym or sign up for classes.
To create an effective cardio workout at home, set clear goals and determine the type of cardio activity you want to do. Also plan the duration of your session, taking into account your fitness level and time constraints.
Weight loss requires a commitment to a healthy, balanced diet and a regular exercise program. Whether you're an enthusiastic beginner or a seasoned athlete looking for new challenges, the important thing is to find the activity that's right for you, one that will excite you and make you want to push yourself further every day.
