It’s almost New Year Resolutions time and given the most common usually involve “lose weight” and “exercise more”, we’ve listed the best exercises for weight loss.
Now in terms of resolutions, keep in mind that statistically speaking 80% of people don’t keep to them, so we’d suggest not to pin your weight loss goals on your January 1st motivation, but rather build yourself a solid plan that you can stick to year round.
If you need help creating a great and achievable exercise plan to help with your weight loss goals, speak to our Exercise Physiologists – they are trained with this very much in mind!
So, aside from dieting, exercising is one of the most common strategies employed by those of us trying to drop some kilos.
In addition to helping you lose weight, exercise is also known to heaps of other benefits, such as improving your mood, building stronger bones, and reducing your risk of many chronic diseases.
The Best Exercises for Weight Loss
In no particular order, here are what we believe to be the best exercises for weight loss for the average person out there.
1. Walking
Walking is one of the best exercises for weight loss — and for good reason.
It can be done anywhere, it’s not intimidating, nor is it complicated to get right. What’s more it’s also a lower-impact exercise, that won’t put undue strain on your joints.
According to Harvard Health, it’s estimated that a 70-kg person burns roughly 167 calories for every 30 minutes of walking at a moderate pace.
In a 12-week study in 20 women with obesity, it was found that walking for 50–70 minutes 3 times per week reduced waist circumference by an average of 1.1 inches.
2. Jogging or Running
Jogging and running are great exercises to help you lose weight.
Although they seem similar, the key difference is that a jogging pace is generally between 6.4–9.7 km/h, while a running pace is faster than 9.7 km/h.
Again, Harvard Health estimates that a 70-kg person will burn in the region of 298 calories per 30 minutes of jogging, or 372 calories per 30 minutes of running.
If you’re keen to hit the pavements and add running into your weekly routine, check out this article we wrote on how to safely get started.
3. Weight Training
Weight training is a great way to lose weight and probably much better than many imagine.
It’s estimated that a 70-kg person burns roughly 112 calories per 30 minutes of weight training, but it’s also been shown that lifting weights can increase your resting metabolic rate (this helps you burn more calories when resting).
A 6-month study we read, showed that by doing just 11 minutes of strength-based exercises 3 times per week, a test group was able to increase their resting metabolic rate by 7.4% resulting in the group burning an additional 125 calories per day.
Further, it is also widely accepted that our bodies continue to burn calories at a higher level for hours after weight training (more so than cardio exercise).
4. Interval Training
HIIT or high intensity interval training is a very effective method of exercising and basically means you train at a high intensity for a fairly short period of time.
Typically, these types of workouts last 10–30 minutes and the goal is to burn calories fast.
Regarded as an effective exercise method to burn belly fat, HIIT sessions tend to appeal because of their short duration, meaning they are easier to fit into your day.
A study we read of 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill.
5. Cycling
Cycling is becoming increasingly popular and can be done on the road or on a stationary bike, making it very easy to fit into your schedule.
Harvard Health estimates that a 70-kg person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle (outdoors).
Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly.
Much like walking, cycling is low impact so potentially a good option for people weary of their joints.
6. Swimming
Swimming is a very popular sport in Australia and along with the joy of being in the water, it’s also a great way to exercise.
Depending on how you swim (stroke, intensity, etc) the number of calories you burn will be impacted, however an average person swimming for 30 minutes can expect to burn between 233 and 409 calories.
Low impact, refreshing and very affordable, swimming is definitely an option to keep in mind when looking at the best exercises for weight loss.
7. Pilates
Pilates is a great beginner-friendly exercise that may help you lose weight and is very accessible as well.
Although Pilates won’t burn calories at the same rate as exercises like running, it is more effective than many give it credit for, it is also great for improving flexibility and helping to alleviate common complaints such as back pain.
At Precision Physio, we offer a range of classes and to find out more, click here.
Getting Started
There are many great exercises that you can do to help with weight loss, really the best exercise is the one that you enjoy doing and can stick to on a consistent basis.
With any exercise we have to advise caution in order to avoid injury.
It is important that you have a plan that suits your health, body, past injuries, lifestyle and goals, so for this we highly recommend you speaking first to an Exercise Physiologist.
Also, you may find it useful to have an initial assessment by a Physiotherapist. Think of this like a service on your car, basically a check up to make sure you are moving well and not putting any undue risk on your body.
Further with any weight loss goals, you need to consider your nutrition. If you’re eating the wrong foods at the wrong times and not tailoring your diet to your goals, chances are you will fail in your weight loss goals.
We have in house Dietitians that can help provide you with an individual plan suited to you, and keep you accountable over the coming weeks and months. You can find out more here.
How Do I Book An Appointment with Precision Physio for Help?
We’re taking the health of our clients, members and staff very seriously and our preference would be for you to call to book an appointment so that we can make sure to explain our approach to keeping you safe. You can call any of these numbers to schedule a session:
- Precision Physio Concord: 02 9736 3950
- Precision Physio St Marys: 02 9623 2220
Online Consultations
Evolving with the current environment, we are also now offering online appointments, meaning that we can support anyone who is unable to leave their home. Sessions are done via our state of the art Telehealth system and as long as you have a laptop or tablet with an inbuilt camera, or a phone with camera, we can help! Online consultations would be especially effective for beginning your exercise and weight loss journey.
To learn more about online consultations, please call us on any of the numbers listed above.
