What Is the Best Exercise to Lose Weight?

There isn’t a single “best” exercise for losing weight.

The most effective approach combines different types of movement that help you burn calories, improve fitness and stay consistent over time.

Some exercises are easier to start with, while others can boost results as your fitness improves.

If you’re struggling with weight loss, this guide will help you learn what works best and why, so read on!

At a Glance

• Weight loss happens through a calorie deficit, meaning you burn more calories than you consume over time.
• There is no single “best” exercise; a combination of cardio and strength training tends to be most effective.
• Simple activities like walking, cycling, and swimming are accessible and sustainable, especially for beginners. Higher-intensity options, such as running and HIIT, can increase calorie burn and support faster results when appropriate.
• Diet plays a bigger role in weight loss than exercise, but they both matter.

How Do We Lose Weight: Explaining the Mechanism

Weight loss occurs when your body uses more energy (calories) than it takes in from food and drinks; this is known as a calorie deficit.

To make up for this gap, the body starts using stored energy, mainly from fat. Over time, this leads to a reduction in body weight.

Don’t forget, however, this should happen gradually and in a controlled way for better and safer long-term results, since rapid weight loss can carry health risks.

Best Exercises for Weight Loss

1. Walking (Best for Beginners)

Walking is one of the simplest and most sustainable ways to lose weight:

• It has a low impact and is easy on the joints.
• It’s suitable for all fitness levels.
• It can be done anywhere.

Even a 30–60 minute brisk walk daily can support fat loss over time, especially when combined with a healthy, balanced diet.

Why it works: It increases daily calorie burn without putting too much strain on the body, making it easier to stay consistent.

2. Running or Jogging

Running burns more calories compared to walking. It’s an aerobic exercise that improves your cardiovascular fitness and raises your metabolic rate (which means you’re burning fat even after you finish exercising).

It can be done outdoors or on a gym treadmill.

Why it works: Higher intensity means greater calorie expenditure, which supports faster weight loss when done regularly.

3. Cycling

Cycling (outdoors or on a stationary bike) is another excellent option, because:

• It is a low-impact exercise.
• It is good for joint health.
• It’s easy to adjust intensity.

Why it works: It helps burn calories while improving endurance and lower body strength.

4. Swimming

Swimming is one of the best exercises for weight loss, due to one of its key benefits: the natural resistance of water, which makes your muscles work harder with every movement.

It’s a full-body workout that:

• is gentle on the joints (suitable for people with joint pain)
• works multiple muscle groups
• improves cardiovascular health
• builds strength

Why it works: It combines cardio and resistance, helping burn calories while building muscle.

5. Strength Training (Resistance Training)

Strength training includes exercises using body weight, resistance bands or weights, and can be done in a gym, at home, or even outdoors.

It builds muscle mass (and strength), while also improving metabolism and supporting long-term weight loss.

Why it works: Muscle tissue burns more calories than fat, even at rest, which can support ongoing weight management.

6. HIIT (High-Intensity Interval Training)

HIIT involves short bursts of intense exercise followed by rest. It’s one of the most effective weight loss exercises, but it’s most suitable for people with a moderate or advanced fitness level.

It can be done at home or in a gym, even without equipment.

Why it works: It increases calorie burn both during and after exercise (often called the “afterburn effect”). 

7. Yoga

Yoga may not burn as many calories as typical cardio exercises, but it still supports weight loss, especially in people with obesity or overweight.

Yoga can also:

• Reduce stress
• Improve flexibility
• Improve quality of sleep (read more on how sleep affects weight loss)
• Limit binge eating

Why it works: Lower stress levels may help regulate appetite and reduce emotional eating.

Diet or Exercise? What Matters More?

Diet has a bigger impact on weight loss, research claims, while exercise is thought to play a bigger role in keeping weight off once it’s lost. However, they both matter.

It’s usually easier to reduce calories through diet than to burn the same amount through exercise alone.

A combined approach is the most effective.

Read also: What Foods Help with Weight Loss? [& What to Avoid].

How Much Exercise Should I Aim for to Be Healthy?

According to NHS physical activity guidelines, adults aged 19–64 should:

• Aim for at least 150 minutes of moderate intensity activity per week (e.g., brisk walking, cycling) or 75 minutes of vigorous intensity activity per week (e.g., running, HIIT).
• Include strength training exercises that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least twice per week.

Best Exercises to Lose Weight — Conclusion

Finding the best exercise for weight loss isn’t about choosing one “perfect” option, but about building a routine that suits your body, lifestyle and fitness level.

Simple, accessible activities (from walking to strength training) can all play a valuable role when done consistently and combined with healthy habits.

If you’re looking for a more structured and supportive approach, you can explore the Weldricks’ weight loss management service to learn how pharmacist-led guidance can help you manage your weight more effectively!