Weight Loss tips
Walking is one of the best exercises for weight loss — and for good reason. A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6Trusted Source).
Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors. Harvard Health estimates that a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h) (5).
Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with recovery periods. Typically, a HIIT workout lasts 10–30 minutes and can burn a lot of calories. One study in 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (18Trusted Source
Yoga is a popular way to exercise and relieve stress. While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss. Harvard Health estimates that a 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga (5).
Pilates is a great beginner-friendly exercise that may help you lose weight. According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class, or 168 calories at an advanced class of the same duration (26).
Weight training is a popular choice for people looking to lose weight. According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training (5).