Sixteen Best Exercises for Weight Loss


There’s no getting around the fact that in order to lose weight safely and permanently, you need to eat healthy food and get plenty of exercise.

Exercising burns calories and builds muscle, which is essential for increasing your metabolism so that you can burn even more calories and lose more weight.

So dust off those workout clothes and pick one of these nine best exercises for weight loss to get started today on your path to a slimmer, healthier you.

1. Walking

Walking is an ideal exercise for weight loss: It doesn’t require any equipment, other than a decent pair of walking shoes, and you don’t need a gym membership to do it.

It’s a low-impact exercise, which means it won’t blow out your knees or cause other stress injuries that can leave you on the sidelines for weeks or even months.

For those with certain health issues, including obesity and heart disease, walking is an effective, low-intensity weight-loss activity that can lead to better overall health, as well as better mental wellbeing.

Depending on how much you weigh, walking at a pace of four miles per hour will burn between 5 and 8 calories every minute, or between 225 and 360 calories for a 45-minute walk.

At this pace, walking 45 minutes a day most days, you can lose up to a pound a week without changing any other habits.

So put on your walking shoes, turn on your iPod and go for a brisk stroll through the neighborhood.

Huge choice of walking shoes on Amazon – Click here

If you live close to where you work or shop, make walking your primary mode of transportation most days, and watch the pounds melt away. When the weather is bad, take to the local track or indoor mall, or hop on the treadmill.


  1. Sugarsail1

    May 16, 2014 at 5:00 pm

    All the armchair nutritionists and health food Nazis here crack me up… no one mentions the #1 reason people over eat: psychology. Ever notice how smoking declined while obesity rose? It’s call an oral fixation. People just eat and habitually talk on their phones instead of smoke cigs, but the underlying infantile behavior of our society is still there. Combined with a 9 to 5 work lifestyle…no mystery why people are fat.

  2. Sterling Graham

    May 17, 2014 at 6:22 am

    Take it from an old guy, the best exercise of all is making love. It makes all the other forms of exercise worthwhile.

  3. SallyWhitman

    May 18, 2014 at 9:43 pm

    The model in this photo could also lose about 10 pounds if she lost the implants.

  4. Mike B

    May 18, 2014 at 10:12 pm

    Walking isn’t exercise unless you are over 60. This notion is part of the problem.

    • Tina

      August 31, 2014 at 11:45 pm

      Over 60 and/or in good-to-perfect orthopedic foot condition. To enable speed in walking.

  5. Arthur Jackson

    May 20, 2014 at 4:02 pm

    I lost 40 pounds over the course of a year by just making a few small modifications in my behavior. For instance;

    – I cut out the greasy, fatty breakfast sandwiches from McDonalds and Dunkin Donuts and replaced them with a light breakfast consisting of a bowl of cereal and maybe a piece of fruit.

    – I typically get hungry for a snack in the afternoon. I have a sweet tooth, so I used to hit the candy machine at work and get a candy bar or some Pop Tarts. Now I just have a banana or a cup of yogurt. Those are light, but they tide me over until dinner.

    – I started lifting weights again. I still don’t do much (okay, anything) in the way of cardio, but just adding a little muscle and getting toned has helped.

    – I drink a ton of water now. Never been a big fan of just plain water, so to make it a little more appealing, I drink soda water with lemon or lime.

    – I eat almost anything I want now, but I try to keep an eye on portions, i.e., I eat until I’m satisfied as opposed to until I’m stuffed. For instance, whereas before I would eat a whole pizza myself, now I’ll eat 3-4 slices.

    I think the key is to modify your habits a bit and lose the weight gradually. As i say, it took me an entire year to lose 40 lbs, but I’ve managed to keep it off, as opposed to all the times I’ve tried fad diets, when I would lose 25 or 30 lbs really quickly, but then gain it right back.

  6. Dick

    May 20, 2014 at 7:45 pm

    No, you don’t have to do all any any of these exercises. All you really need to do is eliminate as many obviously high-sugar items from your diet as possible. Soda, donuts, pastries, chocolate, ice cream, etc. And I say eliminate because for too many people cutting back does not lead to a change in dietary lifestyle. I eliminated all these tasty foods because I was diagnosed as pre-diabetic. In the process of getting that off my back I ended up shedding 40 pounds. And the great things is, I have no craving for any of these sweets. Processed sugar is also a major carcinogen. So getting off sugar offers a multitude of physical and mental benefits.

  7. TeacherMeForever

    May 21, 2014 at 12:59 am

    A lot of comments on this article bring up juicing. Juicing is a fad, it is reducing the healthy food to a processed food. The nutrition is in the food in its natural state. If you ate the food whole you would find you consume less calories because the fiber fills you up. The fiber in juicing is destroyed. It will also cure your bowel issues. “An apple a day” is a wise saying for good reason.

    • stopkidding

      June 3, 2014 at 4:25 am

      The biggest and worst problem with juicing is that when you make juice out of something, the food’s sugars pour into your bloodstream much quicker. The more reduced a fruit or vegetable is, the faster it yields its sugar into your blood. An apple is best, but apple sauce is slightly better than apple juice. Once your blood is loaded with sugar, the brain signals the pancreas to produce insulin, but since sugar is actually a poison in the body, when there are such high levels, the pancreas dumps massive amounts of insulin in the blood to remove the sugar, so after a short time, the blood sugar plummets, and the person is lethargic, very hungry, and is craving more sugar. Why do you think when diabetics or hypoglycemics have a sudden drop in blood sugar and they become dizzy and disoriented, they are given orange juice or even a small amount of some kind of regular pop, like Coke or root beer? Because those liquids are high sugar and the sugar will get into the bloodstream very quickly. As far as this juicing, this is why people actually gain weight while they are juicing, and why their blood levels are all messed up.

  8. Nick Danger

    May 22, 2014 at 5:27 pm

    We eliminated carbs of almost any sort, and the weight is coming off. My wife went from 202 (5’7″) to 168 in 2 months, and we are continuing the diet. Myself I have gone from 226 (5’11”) to 206 in the same time. I cheat more.

    • stopkidding

      June 3, 2014 at 4:14 am

      Contrary to popular belief, your body does need some carbs, as carbs are, in actuality, a chain of sugars. But the body does not need the starchy, processed carbs that are in bread, instant oatmeal, white rice, pasta, etc. Your carbs should be what are termed ‘slow carbs’, such as broccoli and other vegetables or certain grains.

      • Lili

        December 7, 2015 at 12:25 am

        I lost over 50 pounds and ate a little organic oatmeal, white rice or white potato or white pasta one to two times daily. When i tried to remove those carbs twice i ended up not having as much endurance and satiety and binging. Organic has less crap and when it’s a small side with some meat and vegetables it worked for me. This is also partly using mental techniques, like Neville Goddard teaches, a clean diet with a reasonable weekly cheat meal, and working out at the gym for up to an hour most days of the week. Also since I don’t drink coffee/tea a baby dose of a caffeine pill helped me have the energy and motivation to work out or I’d get anxious on it. But after many months I need to go from 1/2 a pill to a full pill but that’s ok because the normal dose is 2 pills morning and night but I took it slow since i have less tolerance to caffeine. I want to lose 20 more and done.

  9. madfam004

    May 22, 2014 at 9:39 pm

    Or just eat enough to get by and not until you are full.

  10. apinelli66

    May 22, 2014 at 9:48 pm


  11. Big Kev

    May 24, 2014 at 12:14 am

    “The only equipment running requires is a good pair of shoes to protect your joints…”

    “Because running is a high-impact exercise that can damage your joints, it’s always best to have a professional fit you with the right running shoes, based on your gait.”

    Running shoes are the worst invention – read about minimalist (barefoot) running and switch (slowly, as you’ll be using muscles you’ve never engaged). You get stronger and faster with the less material on your feet. your feet and legs need to get strong by being used, NOT covered with leather and foam. Regular running shoes teach you terrible form – heel striking, which destroys your joints, even with the padding. Minimalist running promotes good form by giving you feedback to the ground and lets you land on your forefoot, with much less impact. Off-the-cuff articles like this are truly dangerous.

  12. MARINEWTI George

    May 25, 2014 at 5:42 pm

    Under CrossFit, the writer uses the word repitition several times, when the correct word is set.

  13. Costa del Tennis

    May 27, 2014 at 8:24 pm

    Walking is excellent but for others a little more adds a lot more weight loss. A good dose of daily tennis + the Mediterranean diet works wonders.

  14. Eric Douglas Crane

    May 28, 2014 at 2:08 am

    Eat less. Move more. Repeat. I’m 38 years old and 6’8″ tall and got up to 300 lbs in March of 2013. I started out tracking calories and realized how much I was eating. For me a regular day was 4000 calories and almost no exercise. I setting a budget for calories got used to the lower intake then lowered it some more. 3000 then 2500 then 2000 then 1500. I did a few days around 1000 but I didn’t feel good so I bumped it back up to 1200 to 1800 with 1500 being the average. I got a mountain bike that fit and would ride that a few days a week for 8 to 10 miles. I also started “jogging”, an activity I hate with a deep and abiding passion – 4 miles of walking and jogging a few times a week to start. I was loosing about 12 pounds a month from June till January. My low weight was 217lbs. I still had belly fat and I lost muscle with fat as I was dieting. Then in mid January 2014 I started Crossfit. I have been going 3 days a week from January to now (end of May and have started upping my calorie intake to about 2500cal/day with high days over 3000 cal/day and low days about 2000 cal/day. I am putting on muscle when I eat more and loosing fat when I eat less. My metabolism is running hot and I can run 9:00min mile for 3 miles at a time without a problem. A year ago I would have fallen down dead if I tried to do a single 9:00min/mile. If I had it to do over again I would have done calorie cycling sooner and introduced weights sooner. Other than that I am happy with my progress. I figure I have another 20lbs of fat to get rid of and I will be happy to trade it for 20 pounds of muscle. I am still one of the last to finish the WOD (Work Out of the Day). The path I took is working for me and there are many ways to approach the challenge but it all comes down to Eat less, move more. repeat.

  15. LJ

    May 28, 2014 at 6:41 pm

    Do what works for your body. It is only through trial and error that you will find something that works for you. All the advice others give is just that advice. No two peoples body physiology is the same so what works for one won’t always work for another. I eat in moderation, exercise daily using the exercises that work for my body.

  16. Mbonacello

    May 28, 2014 at 6:55 pm

    wow, way to narrow it down the list to basically everything! I don’t see how tennis can be paired up with crossfit or HIIT,

    I have never played tennis hard enough to burn 600 calories in an hour; are they adding pushups and mountain climbers in between points?

  17. John Burris

    May 30, 2014 at 8:01 pm

    I’ve NEVER considered swimming to be a good weight loss exercise. Good overall one though.

    • stopkidding

      June 3, 2014 at 4:08 am

      The parents with really fat kids are all believing this, so they are putting all of these severely overweight kids in swimming classes, hoping for the magic slim-down. These are the same parents who lament (while their kids are waddling, with legs that touch from the knees up) that their kid just can’t seem to lose weight, even though they are in swimming. These are the same parents who, in spite of getting their kids in swimming, still feed them pizza, hot dogs, pots of macaroni and cheese, slurpees, and every other piece of junk the kid wants to eat.

  18. Brian

    May 31, 2014 at 3:06 pm

    Not a fan of articles that stretch out the information across several pages to increase the visibility of advertisements and inflate “clicks” on the site. One can always tell the sites which are helping others or helping themselves.

  19. Sandy3858

    June 1, 2014 at 6:51 pm

    Eliminate or drastically reduce the five WHITE sins: white bread, white rice, white pasta, white potatoes, white high test dairy……..and get off your butt.

  20. Sandy3858

    June 1, 2014 at 6:53 pm

    Oh, by the way, ignore your friends (who are probably overweight) who preach “everything in moderation” …..unless they can define what “moderation” is. I can’t.

  21. stopkidding

    June 3, 2014 at 4:34 am

    Nobody should be running. Ever. For any reason. No matter what the media or the shoe manufacturers say. People will claim it is harmless if you “do it right”, but the fact is, there is absolutely no way to run that is not harmful to the body. It is hard on almost every part of the body, and on all your internal organs. There are many other exercises that can be done that will burn calories more efficiently, and that will build speed and stamina. Running wears down and destroys every joint in the body and every muscle. Very large people start running because they think it will burn calories very fast, and they will get thin fast. But the damage they are doing to their joints and their body is unfathomable.

  22. jerry123

    June 3, 2014 at 6:19 am

    They didn’t list doing compound lifts with free weights?! Please, for those wanting to lose weight long-term, forget about the 5k runs or the long walks or the creepy hardcore cross fit cult boxes who will have you puking your first week of working out and telling you that’s the sign of a good workout. Learning how to barbell squat, bench press, deadlift, barbell row, overhead press (in short, the most important compound barbell lifts) will do wonders for your weight loss much more than running/walking/tennis. Yes you burn calories when you run. You burn calories when you lift heavy weights but you keep burning calories well after you’ve left the gym and even into the next day. This is because your body must use significant energy to repair and rebuild the muscle you damaged from lifting. On top of this, you build more muscle which requires lots of energy even during rest, so by lifting weights and adding more muscle your body requires more calories to maintain current weight. In other words, the new muscle helps you burn more calories so you can eat more while not gaining more fat.

    Many overweight people make the mistake of just walking and jogging combined with a restricted calorie diet. They’d be better served by doing compound lifts with weight that is challenging and eating protein-rich meals. By focusing on adding lots of muscle mass, you’re setting yourself up for a lifetime of being leaner. All of that new muscle burns lots of calories which makes burning fat easier since your daily calorie needs will be higher. You’ll be able to eat reasonably and not count calories. This article is ridiculous to not list compound resistance training.

    As for cross fit, I’d suggest passing on it. Newbies are too often motivated to the point where they try to progress too quickly. There is a ‘hardcore’ culture in cross fit gyms and nowhere else have I seen more people sacrifice good form and safety so that they can outdo the person next to them. I’m not knocking it all together, but just warning people new to it that many crossfitters get hurt a lot and don’t concentrate on perfecting proper form.

    Last thing to my annoying rant is that this smoothie craze I’m seeing all over this message board is a stupid fad. One of the greatest things about fruits and veggies is the fiber content that helps reduce risk of colon cancer. Blending all of it to a liquid has been shown to reduce the effectiveness of the fiber . The other great thing about fruits and veggies is that they can make you feel more full while being very low calories snacks. Juicing has been shown to cause worse eating habits as a liquefied version of your broccoli and banana does little to reduce satiety, so you end up eating more than if you just ate them raw and whole. End rant.

  23. Sophie107

    July 18, 2014 at 1:53 pm

    This week I started drinking a kale, spinach and grape drink at work. It has cured my mid-day fatigue. I feel so much better during the day and I have more energy at night to work out. Now that I feel better, I want to eat better. The green drink is definetly a good start to a better lifestyle.

  24. Dee

    July 18, 2014 at 5:48 pm

    You left out the trampoline..

  25. ImSkeptical2

    August 11, 2014 at 8:13 pm

    Sort of boils down to portion control and exercise, doesn’t it?

  26. Nancy Munoz

    August 13, 2014 at 3:28 am

    It’s true, I had to lose 78lbs in order to enlist in the Marice Corps. I lost them in 3 1/2 months. How? Cutting out all breads, sodas, processed foods. Just drink a looottt of water, eat lots of greens, and exercise as much as you can, specially cardio.

  27. TronSheridan

    October 3, 2014 at 5:26 am

    Losing weight isn’t rocket science, unless you have some serious underlying medical condition. Move more, eat less. That’s it.

  28. galivantstom

    October 21, 2014 at 12:04 am

    What seems to be lacking in this conversation. Interestingly enough,it is possible to be on medications for diabetes and epilepsy, etc which dramatically slow your metabolism down. The end result is that good eating and execs which would be effective for most people just don’t cut it.

  29. Jon Def-chess Ndung'u

    October 23, 2014 at 1:48 pm

    why not eat less of everything and get off your couch. there is nothing dumber than spending money on food and spending more money to get rid of the excess food (read fat) . we are animals not made to sit all day long. our metabolism is the same as that of early man, adapted to chase food and run for cover. now we just watch tv and have the military. maybe a million years to come we’ll have bodies adapted for dormancy, ps and texting. but for now strike a dietary balance and damn run!

  30. Terry T

    November 3, 2014 at 8:39 pm

    I have lost about 35 lbs. I followed what I saw on Dr. Oz; No soda, no cookies, no cake, no chips, no bread, no pasta. I put a pedometer app on my phone and do my best to walk 10,000 steps a day. In addition I work out on the elliptical 45 minutes and do about 20-25 minutes of weight work 3-4 times a week. I watch my intake, went from pant size 38 to about 35. Still have a few more to go but getting there. Also stay away from wine and hard liquor. A glass now an then, but not too frequent.

  31. lucy

    December 14, 2014 at 12:49 am

    Yes good normal diet and exercise has a lot
    to do with weight loss.

  32. Tomas kennedy

    December 30, 2014 at 9:33 pm

    I do walk quite often but not lost that much fat.

  33. Barbara Laurie

    January 1, 2015 at 8:17 pm

    From among this list, my least favorite would be swimming. But the rest will truly make one lose weight and keep it off. Love kettlebell. 🙂

  34. Barbara Laurie

    January 6, 2015 at 6:52 pm

    These will only be effective if you know what you are aiming for, why you are doing this, and for whom are you doing this for. Also, having friends and loved ones who will encourage you really helps a lot.

  35. Fred Flint

    January 9, 2015 at 4:40 am

    Gym coach said exercise is only responsible for about 20% of an individuals weight loss. 80% comes from diet change. Low carb helped me drop 40 pounds and eliminate fat from my liver. The exercise helped me get rid of stress.

  36. tbinder

    February 22, 2015 at 1:27 pm

    10.5 and 11 mph are way too fast for most on the treadmill! I do my bursts at 8.0 and I don’t consider myself a beginner. And the 10 percent incline is alot for a beginner. I do 10% incline walking at 4.0 for only a short burst for butt workout days

  37. David Miller

    March 30, 2015 at 8:58 am

    weight loss exercises

    losing weight can be hard but this blog is giving away great to help

  38. Mark Stuber

    March 31, 2015 at 6:34 am

    4mph is a pretty fast walk if you are obese. I know. I put on 100 lbs in two years and walking at 3mp on a tread mill is hard. I used to be an extremely fast runner. I think my causal walk is about 2 to 2.5 miles per hours.

  39. Corey Wiley

    April 21, 2015 at 3:33 am

    I wish people would stop acting like going for a walk is so easy.People harass and stare at you and shout things out the car window, honk then there is fumes from and it is awkward walking pat peoples houses and through different neighborhoods. It is really difficult to have a brisk walk or a relaxing walk or to even walk naturally because you are over come with self consciousness and anxiety as everyone stares and judges you. Nature trails are great but you have to be able to get to one first. Going for a walk is not easy to do especially if you are already overweight and are aware that others are likely body shame you. I like to go at night more because less traffic but through the years I have had many weird experiences and also the lighhts of cars in your eyes is annoying. What is the answer? Acknowledge these aspects, talk about it openly and push for there to be a more tolerant,sensitive public that is mindful not to do these things, as opposed to dismissing,denying or trivializing the problem.

    • Lili

      December 7, 2015 at 12:19 am

      lol yeah WTH is wrong with people, most leave you alone but some thinks it’s ok to scream crazy crap and scare you on busy roads. I’ve heard of some walkers/joggers who’ve had things thrown at them. For me, it’s often young guys in groups doing it. Damn yesterday a 25 year old girl was walking down the street from where I live on a relatively busy road but it’s dark at 6pm now : she was pulled off the road and dragged in the bushes and held down by five black guys and one white guy while two of them raped her. They then stole her ID and ran off. It’s down the road from a major Uni MTSU. They’re still looking for the perpetrators. But this has ended by walks when it’s dark out. You’d think around rush hour the various cars rolling by would have deterred the crime but it didn’t. Carry a weapon and don’t be distracted wearing a headset and even with a weapon odds are against you with a group jumping you, probably only walking/jogging with an attack dog is your safest bet if you must walk when it’s dark out.

  40. MCLRCP

    April 21, 2015 at 2:11 pm

    I agree with most said here, it truly is as simple as counting calories and burning more calories along with good eating habits. I drink 2-3 protein drinks mixed with water, strawberries or blackberries for a fruit, green tea 3 x day, Quest protein bar if I have a sweet tooth, asparagus, tomatoes, or cucumbers, and maybe depending on calorie total if I am hungry then a 3 ounce chicken breast cooked with water. I walk/run 6-9 miles a day, weights and floor exercises daily. I do drink the very bad diet coke daily, and try to follow with a lot of water afterwards. I did lose almost 100 pound previously on HCG, regained 40 pounds then went to a physician that recommended that I increase my protein as she felt I was protein deficient, she recommend at least 75-100 grams a day to stabilize blood sugar and weight loss. The physician did say that anyone that loses weight on HCG will have some weight gain due to protein deficiency. I feel with the protein increase that my weight is stable, and no fluctuation. The protein drink that I use is Whey Cool, 130 calories, 2 grams fat, 45 mg sodium, 3 grams carbs, 24 grams protein-mixed with water. I do add an extra 1/2 teaspoon of stevia to sweeten sometimes. The Quest bars are great, low fat, low carbs, low sugar and 20-25 grams protein. I usually get the chocolate brownie or chocolate peanut butter and it fixes my sweet tooth while getting my protein in for the day. This works for me, I have found that everyone is different and most people have to tweak things to work for them. I feel I have a slow metabolism so I have to really do a lot of cardio, besides the walking/running when I work at the hospital, I try to go to the hospital gym every 4-6 hours to knock out 30 minutes on elliptical machine if not busy. Any suggestions or criticism are appreciated.

  41. The Medical Information

    June 12, 2015 at 2:45 pm

    Diet soda & zero calorie soda COULD be a fine hydration method? Do you think the carbonation is unhealthy? You’re NO Doctor John ! A lot of different foods have some bad aspects to them, what makes diet soda so bad?

  42. PetsyAnthony

    June 17, 2015 at 10:20 am

    Nice article.. im also do the same as the article said and its work.thanks!

  43. PoundsandInchesdrops

    October 8, 2015 at 1:35 pm

    Fresh juices are very good for the health. I used to make pineapple juice were you can get lots of benefits. Pineapple juice is not only good for reducing fats it is laso good for lowering blood pressure, good for the heart and it has fiber too, that cleanses the body. Amazing isn’t it? I always have it freshly made pineapple juice whenever Im on the go for a walk or running it energizes me.

  44. patty

    November 18, 2015 at 12:00 am

    I have lost 26 ponds in 2 mouth without any peel taking

  45. Soulism

    December 17, 2015 at 12:26 am

    I’m doing 60+ sit ups a night and I don’t feel as though I’m losing anything.

  46. Rose Martine

    August 21, 2020 at 6:06 am

    Whenever my wife tries low carb she gets pain in her side, a bit like her appendix is playing up. As you can imagine this puts her off. Does anyone have any ideas about this?

  47. Harvey Lee

    September 28, 2020 at 11:12 am

    Nice article! Here is the best exercises to achieve the weight loss goal in this article. I like this article so much. Thanks and keep sharing.

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