5 Recommended Exercises to Lose Weight

5 Recommended Exercises to Lose Weight

Last update: 21 June, 2015

Choosing the right diet and the right exercise to assist in weight loss can be tricky. With so many fad diets and fad exercises it is hard to know what might actually work for your body. While eating the correct food plays an essential part of weight loss, adding a moderate to high intensity amount of exercise to your daily routine will shed the pounds faster. Below are five recommended exercises you can use to lose weight fast and healthily.


If you have strong knees and a good heart, running does a body good. Running is a high impact and high intensity type of exercise that will help you lose weight fast and efficiently. By running at least 30 minutes a day at a 10 minute mile pace you can burn up to 300 calories. The number of calories burned in a 30 minute session of high intensity running wins the award for most calories burned when compared to other high intensity exercises. Another great benefit of running is referred to as the ¨afterburn¨. You will continue to burn calories after you run due to the fact that your resting energy expenditure stays elevated. The afterburn supports the stimulation of your metabolism and aids in weight loss. If you are already an avid runner, keep running. If you have never tried running in your life, start with a moderate to slow pace. Running a 10 minute mile for 30 minutes is all it takes to start revving the engine of your metabolism. For weight loss, stick with a daily regime of moderate to high intensity running 30 minutes a day, 7 days a week.

exercise 2


If you suffer from frail bones or recent injuries, swimming is a good alternative to otherwise high impact exercises. Swimming burns calories rapidly, tones muscles and doesn’t put strain on your joints. An easy to moderate swim can burn up to 500 calories an hour. A high intensity swim can burn up to 700 calories an hour. Combine the element and density of water and you have yourself a fantastic resistance workout for every muscle of your entire body. If you are looking for a workout to shed the pounds fast without the wear and tear on your body, swimming is the way to go.


According to the National Health Service, cycling is the third most popular recreational activity in the United Kingdom. Cycling is a high intensity exercise that significantly improves your fitness but like swimming, is gentle on your body. You can burn up to 500 calories for an hour of riding your bike at a 10mph speed. Regular and consistent cycling can help you reduce stress, lose weight and support other fitness activities you enjoy. Although a bike can be a big investment in the beginning, the long term health benefits will be well worth the sacrifice.

exercise 3

Kettle bells

This is an exercise trend that has proven its worth and results in gyms all over the world. Kettle bells are cast iron balls with a single handle. The weight of this cast iron ball is not equally distributed, so unlike other resistant weight-training exercises, your body has to work extremely hard to attempt to counteract the uneven weight of the ball. In 20 minutes, you can burn up to 400 calories, Wow! This makes kettle bells one of the most efficient and most effective forms of exercise for weight loss.

Power yoga

There are plenty of forms of yoga to choose from these days. Slow yoga, fast yoga, hot yoga, it is hard to know which one to try. Light and traditional yoga classes can shed around 200 calories per hour. If you are looking for a yoga flow that assists rapid weight loss then power yoga is a good option. An hour of power yoga can burn up to 350 calories an hour. If you choose to practice power yoga in a heated room you can burn a whopping 480 calories an hour. Whatever type of power yoga you choose, over time you will begin to tone your muscles and increase your overall flexibility. Practising yoga on a daily basis has also been shown to increase the levels of dopamine in your brain which can alleviate stress and depression. If you are looking for an exercise that will not only help you lose weight but improve your overall mood and outlook on life, then yoga is an excellent place to start.