WHAT’S THE BEST EXERCISE FOR WEIGHT LOSS?

What’s the Best Exercise for Weight Loss?

The one you can stick with.

Research shows that if you enjoy a particular activity — or at least don’t dread it — you’re far more likely to stay consistent. Whether it’s walking, running, swimming, cycling, or any other workout you choose as the core of your weight-loss plan, consistency matters most.

But keep in mind: even your favorite exercise is only one piece of the weight-loss puzzle.
“Studies show that combining diet and exercise is the most effective strategy for long-term weight loss,” says Anthony Wall, exercise physiologist and certified personal trainer at the American Council on Exercise (ACE). “You can train intensely, but if your nutrition isn’t supporting your goals, weight loss will be an uphill battle.”

Of course, exercise benefits you far beyond weight loss. It improves cardiovascular health, mobility, balance, and can even slow cognitive decline as you age. It also boosts energy, improves sleep, and helps you manage stress.

Below are eight simple and effective ways to lose weight and improve overall health.

1. Walking

The CDC recommends 150 minutes of moderate-intensity activity per week for adults — and brisk walking is one of the easiest ways to reach that goal. It requires no special skills or equipment (unless you count comfortable shoes), fits into nearly any schedule, and works for all climates, fitness levels, and ages. Walking helps you burn fat while building muscle at the same time.

2. Strength Training

It may feel unfair, but your weight-loss efforts today are influenced by changes that began decades ago. Muscle mass naturally declines starting around age 30, and the loss continues each year. Research shows we lose about 3% to 8% of lean muscle per decade, with the decline speeding up after age 60.

Why does this matter?
“Muscle loss lowers your resting metabolic rate,” explains Dr. Sabrena Jo, ACE’s Senior Director of Science and Research. “Because muscle tissue burns more calories than fat, having less muscle makes weight loss more challenging — especially for people over 50.”

Strength training rebuilds and preserves muscle, helping keep your metabolism active.

3. Swimming

After age 50, arthritis and other conditions affecting endurance, mobility, and balance often get in the way of exercise. Swimming helps overcome these barriers.

“Swimming is an excellent low-impact workout, ideal for older adults or anyone with joint pain or arthritis,” says Jo. “It provides a full-body workout that improves cardiovascular fitness, flexibility, and muscle strength. The buoyancy of water reduces stress on the joints and lowers the risk of injury.”

4. Interval Training

Any aerobic activity — walking, biking, jogging — qualifies, but studies show that alternating short bursts of high intensity with periods of low intensity boosts metabolism more effectively than steady moderate exercise.

In one study of sedentary women, 20 minutes of high-intensity interval training (HIIT) was compared to 40 minutes of low-to-moderate exercise. Only the HIIT group lost fat — especially belly fat.

“Interval training is a powerful way to improve cardio fitness and burn calories,” Jo says. “Begin with simple intervals like alternating between fast and slow walking. As your fitness improves, increase the intensity and duration of the high-intensity phases. Listen to your body and avoid overtraining, especially at the start.”

5. Cycling

Whether it’s riding your own bike, using a bike-share, or hopping on a stationary bike at home or the gym, cycling is highly effective for weight loss. Like all cardio exercise, the results depend on frequency and intensity.

According to the CDC, riding at 10 mph (16 km/h) or slower on flat ground counts as moderate intensity; faster speeds shift into vigorous aerobic exercise. A 154-pound (70 kg) person burns roughly 145 calories in 30 minutes of moderate cycling.

Another advantage of indoor cycling?
“It’s low-impact,” says Wall. “Recumbent bikes are easy to get on and off, which is especially important for people who are overweight or have mobility limitations.”

6. Tai Chi

This ancient Chinese practice, known for improving balance and reducing fall risk, can also support weight loss — surprisingly.

Exercises like tai chi “improve coordination and balance and can absolutely be part of a weight-loss program,” says ACE-certified personal trainer Makeba Edwards. The slow, controlled movements also stimulate muscle overload, helping build strength. Like other forms of resistance training, this boosts metabolism.

7. Yoga

If you’ve always used yoga for relaxation and viewed the gym as the only place for weight loss, you might want to rethink that.

A 2021 Obesity study had 50 overweight or obese adults practice yoga five times per week while following a reduced-calorie diet and attending weekly behavioral strategy sessions. After six months, participants not only lost significant weight but also improved cardiovascular fitness.

Surprisingly, the study found that results did not depend on high-intensity yoga. Even gentle restorative yoga (Hatha yoga) produced weight loss comparable to more vigorous Vinyasa practice.

8. Pilates

Known for building core strength, Pilates also has measurable benefits for weight loss. A 2021 review in Frontiers in Physiology analyzed 11 studies and found that regular Pilates training significantly reduced body weight, BMI, and body fat percentage in overweight and obese adults.

Not sure how to start? Pilates is usually done on a mat or with minimal equipment, and many movements resemble traditional resistance exercises. You can try it at home with a yoga mat or visit a Pilates studio to follow a certified instructor before investing in equipment.