The Most Effective Exercises for a Quick Weight Loss

Physical activity is essential for the healthy functioning of our body as well as for healthy emotional wellbeing. Doctors and health professionals are constantly making people aware of the importance of exercise and encouraging people to do some form of activity to keep active, to prevent severe weight gain.

Being overweight can have serious issues with our health, and with the availability of cheap food contributing to malnutrition and weight gain, exercise is crucial to lose weight and prevent severe underlying health issues.

Many people are not into fitness and this discourages them from being more active – but physical activity goes way beyond hitting the gym daily and there are other options, suitable for people of different needs and desires. In this article, we will discuss the most effective exercises for a quick weight loss.


As mentioned previously, many people associate fitness with going to the gym and using the machines or the weights. Although this is not necessarily true and there are always options suitable to you. Walking, for example, is something that the majority of us can do easily and this is a great exercise for weight loss.

One of the great reasons walking is a great option is that any newbie to the fitness world can do and it burns many calories without a great amount of effort. You do not have to make more time in the day to accomplish this either, but instead, you can make simple choices in your daily life that will significantly contribute to you losing weight. For example, take the stairs instead of the lift, and walk to work more often, if that is possible, instead of driving.

Jogging or Running

If you are comfortable on your feet, you may decide to take up jogging and running, as these are also very effective exercises to support you lose weight. These are similar exercises, although jogging entails a slower pace than running. You may also alternate between the two for a high-intensity interval training. Studies show that these exercises can help you lose around 300 calories per 30 minutes of the activity.


Cycling is a very common and popular exercise that has incredible benefits to your overall health and burns many calories, supporting effective weight loss. Cycling is a very effective sport and fun for individuals of all ages as well as of all fitness levels, from beginners to athletes. Additionally, it is a low impact, so it will not place unnecessary stress on your joints.

Cycling is a versatile activity that you can do alone, or in groups and either outside or the comfort of your own home by using a stationary bike. One of these bikes that has amazing features is the Echelon, which is one of Peloton’s biggest contenders. Whether you use Echelon, Peloton, or other stationary bikes, it surely gives great benefits without leaving your home. Studies suggest that cycling burns around 260 calories per 30 minutes, this can be increased depending on the intensity of your workout, making it a great choice for weight loss. 

Weight Training

Weight training is often associated with gaining muscle mass and not the first choice people consider when they want to focus on weight loss. However, free weight exercises can effectively support you lose weight by raising your resting metabolic rate – the number of calories your body burns during rest – which has been proven by research studies. Additionally, as you lose weight, you will also define your muscles and look lean and toned overall, which is a plus.

Interval Training

Interval training, often designated as high-intensity interval training (HIIT), is a form of exercise that consists of short bursts of intense exercise that alternate with active resting periods. This form of exercise is becoming increasingly popular and is offered by many gyms and leisure centers, but you can also do it on your own. 

Usually, HITT workouts last for 15 minutes on average and you will surely burn many calories due to the intensity. The fun of this exercise is that you can use different forms of exercises to implement a HITT workout type. For example, cycling, or running. You would cycle or run as fast as you can for 30 seconds and then walk or slow cycle for 1 minute.


Swimming is another fun exercise that you can do even with your children. It is also very effective in supporting weight loss, as you can burn just less than 300 calories per 30 minutes of swimming, but this can change, depending on the style you use to swim. This form of activity is not only effective for weight loss, it helps improve flexibility and prevent health issues such as heart disease. 

Physical activity is for everyone – there is always something that will suit your needs and fitness level. Remember that being active is vital for your overall health and that exercise does not have to be a chore. Choose something you enjoy doing to ensure you stick with it and so that you see the results you want – and remember to have fun! 

Written by George K.

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