8 Effective Exercises That Help with Weight Loss!

Introduction

Sometimes, hunger leads to eating high-calorie foods that provide quick relief but can cause weight gain over time. Carrying extra weight increases the risk of health problems such as diabetes, heart disease, and obesity¹.   

Exercise is essential for maintaining good health and reducing the risk of conditions such as diabetes and heart disease. It is especially important when trying to lose weight. Interested in learning about the most effective exercises to support weight loss? There are several to consider².  

Effective Exercises for Weight Loss

The following exercises are among the most effective for weight loss, as they help burn extra calories, boost metabolism, and build muscle: 

1. Squats

Squats are widely popular among athletes and fitness enthusiasts. They are particularly effective for individuals looking to reduce fat around the hips, glutes, and thighs. When performed correctly, squats engage the core and lower body muscles, helping to improve overall strength and tone³. 

How to Do Squats: 

• Stand with your feet hip-width apart and hold your arms straight in front of you. You can hold weights to increase the intensity if you wish. 
• Keeping your back straight and distribute your weight evenly between your heels and toes. Slowly lower your body into a half-seated position until your thighs are parallel to the floor. 
• Ensure your knees stay aligned with your toes throughout the movement. 
• Maintain a steady pace as you rise back to the standing position. 
• Repeat for 3 sets of 15 repetitions. 

2. Lunges

Lunges involves several muscle groups simultaneously, including the hamstrings, glutes, and quadriceps. This makes them an effective exercise for burning calories and supporting weight loss⁴. 

How to Do Lunges: 

• Stand upright with your feet positioned hip-width apart. Place your hands on your hips for balance, or hold a pair of light weights to increase the intensity, if preferred. Ensure your abdominal muscles remain engaged throughout the movement. 
• Step forward with your left leg. Keep your spine straight and lower your body gently until both the front (left) and rear (right) legs form a 90-degree angle. Your body weight should remain primarily on the front leg. 
• Hold this position briefly. 
• Push through your front foot and return your left leg to the starting position. 
• Repeat the same movement by stepping forward with your right leg. 
• Aim to complete three sets of ten repetitions on each leg. 

3. Jumping Squats

A variation of lunges, known as explosive or jumping lunges, is a high-intensity exercise that increases calorie burn and promotes weight loss. It targets the glutes, hamstrings, quadriceps, and calves. 

How to Do Jumping Squats: 

• Stand upright with your feet shoulder-width apart. 
• Step forward with your left leg and lower your body until your left knee forms a 90-degree angle, keeping your back straight and core engaged. 
• From this position, jump upwards and switch legs mid-air, landing softly with your right leg forward. 
• Continue alternating legs in a controlled manner for approximately one minute. 
• Aim to complete three sets, allowing short rest periods between each. 

4. Burpees

This exercise targets both the upper and lower body, including the core and abdominal muscles. As you perform it, you will engage multiple muscle groups, helping to develop lean muscle mass⁵.  

How to Do Burpees: 

• Stand on your feet placed shoulder-width apart and arms by your sides. Gently jump on your toes while raising your arms overhead. As you land softly, push your hips back, bend your knees, and lower yourself into a squat position. 
• Place your hands on the floor in front of you and shift your weight onto them. Then, jump your feet back to assume a plank position, keeping your body straight and core engaged. 
• Jump with your feet forward so they would be placed right outside of your hands. Bring your hands up and take a high jump in the air. 
• Complete three sets of eight to twelve repetitions, taking adequate rest between each set. 

In my experience & basis the evidence, exercises alone don’t help in weight loss, Calorie deficit along with exercises give best results 

Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

5. Double Jump

Elevate the traditional squat by adding the double jump, which I an exercise that combines a lunge with a jump. This movement increases heart rate and aids in burning calories. It primarily targets the hips, lower body, and abdominal muscles. 

How to Do Double Jump: 

• Lower yourself into a deep squat position and then rise as if preparing to jump. 
• As you jump, land softly on your right leg in a lunge position, with your left leg extended behind you. 
• From this position, jump again to return to the initial squat stance. 
• Continue this movement in a controlled manner for approximately 45 to 60 seconds. 
• Complete two sets of this “double jump” exercise. 

It is advisable not to aim for a weight loss of more than 0.5 to 1 kilogram per week, as losing weight too rapidly may increase the risk of gallstones, muscle loss, and nutritional deficiencies. Gradual and steady progress, supported by a balanced diet and regular physical activity, is generally considered safer and more sustainable. 

Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology

6. Mountain Climbers

Mountain climbers are an excellent full-body exercise for weight loss. They engage the core, upper, and lower body muscles and can be performed with or without resistance bands for added intensity⁶. Top of FormBottom of Form 

How to Do Mountain Climbers: 

• Start in a high plank position with your hands placed shoulder-width apart on the floor. 
• Alternately, bring your left and right knees towards your chest, ensuring that the toes of the bent knee do not touch the ground. 
• Perform three sets, each lasting one minute. Rest for 30 seconds between sets. 

7. Jump Rope

Jump rope (or skipping) is a full-body workout ideal for weight loss. It targets the lower body muscles, which include the hamstrings, glutes, calves, and quads, while also engaging the core, arms, and shoulders⁷. 

How to Do Jump Ropes: 

• Stand with your feet close together and hold the ends of the skipping rope firmly.  
• Swing the rope over your head and hop over it with both feet together. Ensure you jump with each rotation of the rope. 
• Continue for one minute, completing three sets in total. 

8. Kettlebell Swings

Kettlebells exercises can be a useful addition to a fitness routine aimed at supporting weight management. They involve multiple muscle groups, providing a full-body workout. These exercises are typically high in intensity but gentle on the joints, which may help increase energy expenditure. Various movements can be performed with kettlebells to suit different fitness levels⁸. 

How to Do Kettlebell Swings: 

• Stand with your feet slightly wider than hip-width apart. Hold the kettlebell with both hands directly in front of you. 
• Tighten your abdominal muscles and tilt your hips forward gently. 
• As you rise, thrust your hips forward, squeezing the muscles to swing the kettlebell upward. 
• Lower the kettlebell and return to the hip hinge position to complete one repetition. 
• Perform three sets of fifteen swings. 

Other Simple Exercises to Do for Weight Loss

These exercises are relatively simple to perform and can be carried out either at home or in a gym setting. In addition to these, there are several other types of aerobic or cardiovascular exercises that may support healthy weight management and contribute positively to your overall well-being. 

1. Walking

For those new to physical activity, walking is one of the most accessible and effective forms of exercise for supporting healthy weight management. It requires no special equipment and can be done at your convenience—whether in the morning, evening, or even during your commute. Aim to include at least 30 minutes of walking into your daily routine for consistent health benefits⁹.  

2. Running or jogging

Running and jogging are particularly effective for reducing visceral fat, the fat that accumulates around your internal organs and contributes to belly fat. If your primary goal is to lose weight around the abdomen, incorporating jogging into your routine can be very beneficial. Additionally, running daily offers numerous health benefits beyond weight loss¹⁰.  

3. Cycling

Cycling is another highly effective exercise for weight loss that is suitable for people of all fitness levels. It not only helps burn calories but also strengthens the lower body muscles and improves cardiovascular health. Whether you cycle outdoors or use a stationary bike indoors, incorporating cycling into your routine can support your weight loss goals¹¹.

4. Swimming

Swimming is an excellent low-impact exercise, ideal for those aiming to lose weight. Research indicates that swimming for an hour, three times a week, can significantly reduce body fat while also enhancing flexibility. Its full-body engagement makes it both effective and gentle on the joints, making it a great option for all fitness levels¹². Read more on the health benefits of swimming. 

5. Zumba

Zumba is a high-energy aerobic dance fitness workout that effectively supports weight loss and improves muscle tone. A typical one-hour session combines lively dance routines with strengthening exercises such as lunges and squats, helping to maximise fat and calorie burning while enhancing overall body tone¹³.  

Conclusion

Deciding to lose weight is a significant achievement in itself. Balancing work and home life often leaves little time or energy for exercise, but with commitment, reaching your weight loss goals is possible. 

If spending long hours at the gym feels overwhelming or dull, try incorporating simple changes into your daily routine, such as walking instead of driving, taking the stairs instead of the elevator, or going for short walks during breaks. Above all, choose activities you enjoy. When exercise feels enjoyable, you’re more likely to stay motivated and achieve lasting results. 

References

1. Anderson E, Durstine JL. Physical activity, exercise, and chronic diseases: A brief review. Sports Med Health Sci. 2019 Sep 10;1(1):3-10. doi: 10.1016/j.smhs.2019.08.006. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9219321/  

2. Jakicic JM, Marcus BH, Gallagher KI, Napolitano M, Lang W. Effect of exercise duration and intensity on weight loss in overweight, sedentary women: a randomized trial. JAMA. 2003;290(10):1323-1330. doi:10.1001/jama.290.10.1323. Available from: https://jamanetwork.com/journals/jama/fullarticle/197256  

3. Takai Y, Fukunaga Y, Fujita E, Mori H, Yoshimoto T, Yamamoto M, et al. Effects of body mass-based squat training in adolescent boys. J Sports Sci Med. 2013 Mar 1;12(1):60-5. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3761779/  

4. Lee J, Kim J. Effects of an 8-week lunge exercise on an unstable support surface on lower-extremity muscle function and balance in middle-aged women. Phys Act Nutr. 2022 Dec;26(4):14-21. doi: 10.20463/pan.2022.0020. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9925109/  

5. Poulios A, Fotiou C, Draganidis D, Avloniti A, Rosvoglou A, Batrakoulis A, et al. The energy expenditure associated with body-weight resistance exercises of various movement patterns performed at different durations. J Strength Cond Res. 2024 Dec;38(12):2034-2046. doi:10.1519/JSC.0000000000004919. Available from: https://journals.lww.com/nsca-jscr/abstract/2024/12000/the_energy_expenditure_associated_with_body_weight.4.aspx  

6. Mallari MF, Pagaduan JC. Effect of four weeks of indoor rock climbing on anthropometric measurements, power and strength of female college students. Asia Life Sci. 2013;22(2):403-411. Available from: https://www.researchgate.net/publication/293653325_Effect_of_four_weeks_of_indoor_rock_climbing_on_anthropometric_measurements_power_and_strength_of_female_college_students  

7. Kim J, Son WM, Headid Iii RJ, Pekas EJ, Noble JM, Park SY. The effects of a 12-week jump rope exercise program on body composition, insulin sensitivity, and academic self-efficacy in obese adolescent girls. J Pediatr Endocrinol Metab. 2020 Jan 28;33(1):129-137. doi: 10.1515/jpem-2019-0327. Available from: https://pubmed.ncbi.nlm.nih.gov/31812946/  

8. Govindasamy K, Gogoi H, Jebabli N, Bediri SM, Aljahni M, Parpa K, et al. The effects of kettlebell training versus resistance training using the own body mass on physical fitness and physiological adaptations in obese adults: a randomized controlled trial. BMC Sports Sci Med Rehabil. 2024 May 7;16(1):106. doi: 10.1186/s13102-024-00894-6. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11077891/  

9. Kleist B, Wahrburg U, Stehle P, Schomaker R, Greiwing A, Stoffel-Wagner B, et al. Moderate Walking Enhances the Effects of an Energy-Restricted Diet on Fat Mass Loss and Serum Insulin in Overweight and Obese Adults in a 12-Week Randomized Controlled Trial. J Nutr. 2017 Oct 1;147(10):1875-1884. doi: 10.3945/jn.117.251744. Available from: https://pubmed.ncbi.nlm.nih.gov/28794207/ 

10. Harvard Health Publishing. Calories burned in 30 minutes for people of three different weights [Internet]. Boston (MA): Harvard Medical School; [cited 2025 Jun 23]. Available from: https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights 

11. Menai M, Charreire H, Galan P, Simon C, Nazare JA, Perchoux C, et al. Differential Associations of Walking and Cycling with Body Weight, Body Fat and Fat Distribution – the ACTI-Cités Project. Obes Facts. 2018;11(3):221-231. doi: 10.1159/000488532. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6103342/  

12. Lee BA, Oh DJ. Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women. J Exerc Rehabil. 2015 Oct 30;11(5):266-71. doi: 10.12965/jer.150242. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4625655/  

13. Ljubojevic A, Jakovljevic V, Bijelic S, Sârbu I, Tohănean DI, Albină C, et al. The Effects of Zumba Fitness^® on Respiratory Function and Body Composition Parameters: An Eight-Week Intervention in Healthy Inactive Women. Int J Environ Res Public Health. 2022 Dec 25;20(1):314. doi: 10.3390/ijerph20010314. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9819619/  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof. 

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