Effective exercises for weight loss

We each have our rituals when it comes to losing weight. Some opt for faster results through more extreme measures, while others (including ourselves) champion a balanced approach combining consistent exercise and nutrition for lasting results.

While we understand that rapid weight loss can be alluring, losing more than 1 kg (2.2 lbs) per week can lead to nutritional deficiencies, muscle loss, and other health issues.

Focus on the process

That’s why we’ve said time and time again that consistency is the cornerstone of a successful weight loss journey; learning to focus on the process instead of obsessing over the numbers.

Not running before you can walk by ensuring the fundamentals are locked in as early as possible is a great way to ensure your weight loss is effective and sustainable. What are the fundamentals? It’s not rocket science: Conscientious eating, good hydration, quality recovery, and regular and tolerable exercise.

Today, we’ll focus on the latter and discuss which exercises you should prioritise to lose weight. Are you optimising your journey? Let’s find out.

Combining cardio and weights

For effective weight loss, a combination of cardiovascular exercises (at least 150 minutes per week) and weight training (at least two sessions per week) is recommended. Why? It comes down to three key factors:

1. Enhanced fat burning: Cardio burns calories while you work out, while weight training increases overall muscle mass, leading to higher calorie burn at rest (Resting Metabolic Rate or RMR).
2. Improved overall fitness: Combining both types of exercises enhances cardiovascular performance and muscular strength.
3. Balanced body composition: Cardio helps reduce body fat and weight training helps build lean muscle, resulting in a more shapely physique.

Effective cardio for weight loss

Any form of cardio exercise helps burn calories and improve cardiovascular health. However, that doesn’t mean that all exercises are created equal when it comes to weight loss. Let's explore some popular exercises and how effective they are.

Yoga & Pilates

Higher-intensity yoga (Power and HIIT) and Pilates are fantastic choices if you want to improve flexibility, build core strength, and improve posture. Both are performed at a moderate-to-high intensity and, when combined with other cardio exercises, can contribute to weight loss.

Running

Running is among the most effective cardio exercises for burning calories; it improves overall cardiovascular health and is highly accessible. When done regularly, it can significantly aid weight loss (just be careful to not tire out your joints!)

Swimming

Swimming is a full-body workout that burns calories and builds muscle simultaneously. It’s a great option if you need to perform low-impact exercise due to painful or achy joints.

Pro tip: Swimming in cooler water requires the body to work harder to maintain its core temperature, which increases energy expenditure, burning even more calories!

Walking

Walking is an often underrated form of exercise for weight loss. It’s low impact, highly accessible, and can be performed by practically anyone who doesn’t have an affecting medical condition. Brisk walking daily helps burn calories, improves cardiovascular health, and supports weight loss.

Pro tip: Aim for around 8,000 steps for general health benefits and 10,000–12,000 for weight management.

Cycling

Cycling on a stationary bike or outdoors is an excellent option for weight-loss cardio. Again, it’s low impact, burns calories effectively, and helps build lower body strength.

Strength training with heavy weights

Strength training with heavy weights focuses on building muscle, which is great for improving your RMR but doesn’t burn as many calories during the workout.

Pro tip: If you want to burn more calories through lifting weights, incorporate more reps and sets (volume) into your workouts in a circuit format. Focus on shorter rest periods to increase overall calorie burn.

A simple weight training routine for weight loss

Not sure where to start with weight training? Here’s a simple 6-exercise, full-body workout (focused on burning calories) you can do that requires minimal equipment.

1. Squats, 12 reps

• How to: Stand with feet shoulder-width apart, lower your body as if sitting in a chair, then return to standing.
• Make it easier: Use a chair for support.
• Make it harder: Hold a dumbbell or water bottle in your hands.

2. Push-ups, 10 reps

• How to: Start in a straight-arm plank position, lower your body until your chest nearly touches the floor, and push back up.
• Make it easier: Knees on the ground.
• Make it harder: Elevate your hands or feet.

3. Alternating forward lunges, 12 reps on each leg

• How to: Step forward with one leg, lowering your hips until both knees are bent at around a 90-degree angle, then return to standing.
• Make it easier: Use a chair for support.
• Make it harder: Hold a dumbbell or water bottle in one or both hands.

4. Bent-over rows, 12 reps

• How to: With a weight in each hand, hinge forward at the waist, keep your back straight, and pull the weights towards your torso with your elbows at a 90-degree angle and palms facing towards each other. Lower the weights back down until they’re straight.
• Make it easier: Use lighter dumbbells or water bottles.
• Make it harder: Use heavier dumbbells.

5. Elbow plank, 30–60 seconds

• How to: Hold a plank position with your elbows and forearms on the ground, keeping your body straight from head to heels.
• Make it easier: Knees on the ground.
• Make it harder: Remove one or more limbs from the ground.

6. Overhead press, 12 reps

• How to: Sit on a chair or bench with a weight in each hand. Start with the weights at shoulder height, palms facing forward. Press them overhead until your arms are straight. Lower the weights back down to shoulder height.
• Make it easier: Use lighter dumbbells or water bottles.
• Make it harder: Use heavier dumbbells.

Repeat this circuit 2–4 times with 20–30 seconds rest between exercises and 2 minutes rest between rounds.

Still don’t feel prepared?

We have options available to help you get started. Our indoor classes have the feel and support of a personal training session but with the atmosphere and community of a group class. Our high-energy outdoor classes occur in stunning outdoor locations where you’ll be motivated by our vibrant and supportive community.

All our classes are programmed and run by our team of world-class coaches.

Can you lose weight without exercise?

The short answer is yes, but it’s more complicated than that. Combining nutrition and exercise yields the best results for sustainable weight loss, and without exercise, you’ll miss out on other benefits like improved overall health and well-being.

We’ll write more about this soon, so watch out for a future blog if you’re curious to learn more.

Our approach to sustainable weight loss

We are dedicated to helping you achieve sustainable weight loss through balanced training programmes and nutrition advice that’s tailored to your lifestyle. Our approach focuses on making near-term changes to your daily routine that will eventually become long-term healthy habits.

Our range of services includes personalised training programmes to target weight loss, as well as expert nutrition guidance on eating habits and meal planning. We also provide holistic support in the form of health screenings to help set accurate goals and stress management techniques.

Any weight-loss journey requires patience, consistency, and a balanced approach. Remember, it's not about losing weight fast but keeping it off for good. If you’re ready to begin your journey towards lasting results, we’re here and ready to guide and support you every step of the way.