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Besides dieting, exercising is a common strategy people can use to lose weight. It can help them burn calories and prevent them from gaining back the weight they lost. Besides burning calories, exercise can also improve mood and lower the risk of various chronic diseases. Here are some of the best exercises for losing weight.


One of the best ways to lose weight is walking. It’s a convenient and effective exercise that can be done without equipment or feeling overwhelmed. Also, it’s lower-impact, which means it doesn’t stress the joints. Harvard Health claims that walking can burn about 175 calories in 30 minutes. A person who is 155 pounds can do this at a moderate pace of 4 miles per hour. Getting active is easy and can be done in just a few minutes. Try walking at lunch or taking the stairs for people who want to add more steps to their daily routine.


One of the most effective ways to improve one’s fitness and lose weight is by cycling. Although it’s traditionally associated with outdoor activities, many fitness centers and gyms have stationary bikes that can be used indoors. According to Harvard Health, a person at a weight of 155 pounds can burn about 252 calories in 30 minutes by cycling on a stationary bike. Aside from being beneficial for weight loss, cycling can also improve one’s overall fitness and insulin sensitivity. In addition, it can lower the risk of various chronic conditions such as cancer and heart disease.

Weight Training

For people who are looking to lose weight, weight training is a great choice. It can help people burn around 108 calories in just 30 minutes. It can also help people build muscle and raise their resting metabolic rate, which is the rate at which the body burns calories. A six-month study revealed that regular strength-based exercise can raise one’s metabolic rate by 7.4%. Doing 11 minutes of this type of exercise 3 times a week can help people burn an additional 125 calories.

Interval Training

High-intensity interval training is a type of exercise that involves short, intense bursts of exercise that can be performed for a period of time. It can burn a lot of calories and is ideal for people who are looking to improve their fitness. A study conducted on nine men revealed that high-intensity interval training burned around 25 to 30 percent more calories than other types of exercise. High-intensity interval training can help people burn more calories while reducing their time exercising.