Best Weight Loss Exercises In 2024: Transform Your Body

Written by Elizabeth Brown

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Embarking on a weight loss journey is the combination of having a balanced diet and regular exercise. Do you think that to lose weight, all you have to do is make some changes or modifications to your living style? If you think so, then you are correct to some extent, but that is not enough because, along with lifestyle changes, you need to do some best weight loss exercises that focus on burning extra calories from your body. However, it is very important to know the right set of exercises that you must do in order to lose weight.

So, here are some of the best exercises that you must practice every day so that you can achieve the weight goal that you want.

7 Best Exercises For Weight Loss

1. Circuit Training

Circuit Training, or High-intensity interval training (HIIT), is known to be one of the best exercises that can help you burn those extra fats stored in your body. The exercises included in this training make you sweat a lot, but you should not do them every day. 

Best Weight Loss Exercises In 2024

This exercise routine is set in a way that you go back and forth from highly intense physical activity to less intense, with a few seconds gap in between when you switch them. HIIT exercises keep your body fat burning even after you have completed your training for the day, and it effective for 24 hours.

2. Resistance Training

Resistance or weight training helps you to build your muscles and thus contributes to putting those extra fats off your body. If you are considering going with strength training exercises, then it is recommended that you should not do it every day instead, only 3-5 times a week. 

Take 2-4 days of break from resistance training, and during that time, you should do some less intense exercises so that your muscles don’t get sore. When you do these exercises, they will use your resistance power to build those muscles around your targetted area, such as arms, thighs, calves, and back.

3. Ride A Bicycle To Burn Calories

If you don’t want to spend hours at the gym doing intense exercises and sweating all over, then you can do cycling. This is one of the best and most exciting ways to lose your extra weight because while cycling, you can cover significant miles and burn your stored calories. It is an everyday exercise, and it allows you to burn up to 400-750 calories in one day.

Since it is a low-impact and adaptable way to lose weight, many people include this in their morning routine. When you do it in the morning, you will feel fresh and energetic all day long because you can admire nature while cycling around your destinations. If you want to lose weight through cycling, then you must pay attention to your cycling style and the intensity/ speed of your pedaling.

4. Walking/ Jogging

Did you know that you can burn about 150 calories every day just by making it a habit to walk a few miles in the morning? Yes, you can burn calories easily by taking a walk back and forth to your desired destination, and if you want to lose weight faster, then walk faster and for longer.

Best Exercises For Weight Loss

If you are new to the world of exercise, then you must start with walking to warm up, but make sure that you do not cover too much distance in one day. You can start it slow by covering a short distance on the first day or week and then gradually increase it to enjoy the benefits and make progress in your weight loss journey.

5. Splash On A Pool

If you are dealing with your knee or back pain or any other issues, then you may have trouble doing other exercises, so swimming is the best one for you. When you are in water, your body gets lighter, and you can move your body parts easily without experiencing any pain.

You can lose weight through swimming if you practice it for half an hour 3-4 times a week as it is a good form of cardio exercise. The key point that helps you lose weight while doing this exercise is your resistance, and you can see the benefits if you are consistent with the exercise. Apart from losing weight, you will also have some other health benefits, such as low chances of getting strokes, no heart diseases, and diabetes. Swimming regularly can also be helpful to maintain your cholesterol levels and blood pressure, which can lead to some serious health problems.

6. Yoga

You can also practice yoga in your quest to lose weight, as it is one of the ancient ways to do the same. You can maintain your fitness and keep your muscles relaxed with some of the popular asanas, such as child’s pose, cobra pose, plank pose, downward dog, bridge pose, upward dog, and many more. These yoga asanas focus on your core strength and thus make your extra fat go away.

It is best to do yoga in the morning on an empty stomach and then have some refreshing drink after your activity. You must be consistent with your practices if you want to see a notable benefit from the asanas that you do.

7. March Towards Hill

If you are an adventure lover and want to lose weight while enjoying your hobby, then hiking is an ideal option for you. This is one of the ways that can keep up your excitement and thrill level while providing you with the benefits of going out. You can climb various mountains or hiking treks near your area to enjoy nature as well as your weight loss journey.

Hiking is an enjoyable exercise because it involves taking a trail in nature while avoiding the elements that come your way, such as stones, trees, roots, and animals. You can go hiking with a group or alone, as per your preference; however, it is more exciting to go in groups as some trials may be dangerous, and you may need help on the way.

Read More: Benefits Of Meditation In Weight Loss: Transform Your Body And Mind


In conclusion, doing physical activities can help you lower your blood pressure and offer you several health benefits. When you practice these exercises daily, you will not only lose weight but also find that your mood refreshes and you feel active all day long. So, whether you combine a few of these weight loss exercises or are consistent with any one of them, you will definitely witness the change in yourself with time.


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Elizabeth Brown is a registered and licensed dietitian with over 10 years of experience helping clients successfully achieve their weight loss and nutrition goals. She received her Master of Science in Nutrition from the University of Washington and completed her dietetic internship at Harborview Medical Center. Elizabeth specializes in bariatric patient care, working closely with bariatric surgery teams to provide pre- and post-operative nutrition counseling. She has supported hundreds of patients in preparing for weight loss surgery, adopting the required dietary changes, and making lifestyle adjustments for long-term success. She stays up-to-date on the latest research and best practices in bariatric surgery aftercare through her membership in the Obesity Society (TOS) and the Obesity Action Coalition (OAC). She is an avid speaker and educator, presenting regularly at local and national conferences on topics related to post-bariatric nutrition and weight maintenance.

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