Best Exercises For Weight Loss (Get Started!)

Key Takeaways:

• Find exercises you enjoy.
• Start with small, achievable goals.
• Mix cardio, strength, and flexibility.
• Consistency is more important than intensity.
• Listen to your body and progress gradually.

When it comes to getting fit, there's so much advice out there that it can feel overwhelming. You might be wondering, “What are the best exercises for me?” It's easy to feel paralyzed by choice, especially if you're trying to lose weight or simply get healthier. The good news? You don't need to chase the latest workout trend to see real results. You just need to find what works best for you and your body—and that can be life-changing.

Psychologically speaking, the struggle to start exercising often comes down to one thing: motivation. Dr. James Clear, author of "Atomic Habits," points out that “the most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.” If you've been struggling to make exercise a regular part of your life, let's shift the focus to small, meaningful changes that actually stick.

Our relationship with exercise can feel daunting, especially if we're trying to shed pounds or just build a healthier routine. Let's dive into the best exercises to improve health, build muscle, and lose weight—all while making it an enjoyable part of our daily lives.

What Are The Best Exercises For You?

Finding the best exercises isn't a one-size-fits-all journey. What works for your friend or that fitness influencer you follow might not suit your lifestyle or body type. The key is to figure out what aligns with your goals, whether that's weight loss, muscle building, or simply boosting your mood. The truth is, the best exercise is the one you'll actually stick to. Consistency beats intensity every time.

Let's be honest: getting started can be the hardest part. It's normal to feel overwhelmed by the sheer volume of fitness advice online. But here's a secret: you don't have to be perfect. In fact, starting with something you enjoy—whether it's dancing in your living room or a leisurely walk around your neighborhood—can make all the difference. Studies show that when exercise feels like play rather than a chore, we're much more likely to stay consistent.

Psychologically, we're wired to avoid discomfort, so starting with an activity that feels good can reduce that mental resistance. According to Dr. Kelly McGonigal, author of "The Joy of Movement," exercise has the power to transform not just our bodies, but our minds as well. It's about creating a positive feedback loop where the more you move, the better you feel, and the more you want to keep going.

How Much Exercise Is Enough?

One of the most common questions is: how much exercise do I really need? It can feel confusing with so many guidelines floating around. The American Heart Association suggests at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week. But let's break that down: that's just 30 minutes a day, five times a week. Sounds more doable, right?

But here's the thing—any movement is better than none. If you can only squeeze in 10 minutes today, do it. That counts. If your schedule only allows you to work out on weekends, that's fine too. Researchers have found that weekend warriors can still reap substantial health benefits, so don't stress if you can't be active every day.

Our bodies thrive on movement, and it doesn't always have to be high-intensity. If the idea of running a 5K makes you cringe, try something low-impact like swimming or cycling. The best exercise is one that fits into your life seamlessly, not something that adds more stress.

Trying To Shed Some Pounds?

If weight loss is your goal, let's cut through the noise. The best exercises for losing weight are those that burn the most calories, but that doesn't mean you have to kill yourself in the gym. High-Intensity Interval Training (HIIT) has become a favorite because it's efficient—you can torch calories in a short amount of time. But don't underestimate the power of steady-state cardio like walking, swimming, or cycling. These activities may not be as flashy, but they're easier on the joints and sustainable for the long haul.

Weight loss isn't just about burning calories, though. It's also about changing your relationship with your body. Too often, we focus solely on the scale, forgetting that exercise has benefits beyond what we see in the mirror. When you find a routine that feels good, your mood lifts, your energy increases, and that's when real transformation happens.

Ease Into It Slowly

It's tempting to dive in headfirst, especially when motivation strikes, but going from zero to sixty is a recipe for burnout—or worse, injury. If you're new to exercising or getting back into it after a break, start slow. Ease into it with low-impact workouts like walking, yoga, or swimming. The goal is to build a foundation without overwhelming yourself.

Progress may feel slow at first, and that's okay. Focus on making small, manageable changes. Try adding an extra five minutes to your walk each day or swapping one sugary drink for water. Psychologists call this the “Kaizen” approach—a Japanese concept that emphasizes continuous improvement. Small, steady steps can lead to big changes over time. Remember, fitness is a marathon, not a sprint.

How Often Should You Exercise Weekly?

One of the most common questions we hear is: how often should I be working out each week? The answer, as frustrating as it may sound, really depends on your goals and lifestyle. But let's break it down into something practical. For general health, experts recommend getting in at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. That could look like 30 minutes of activity five times a week, or shorter, more intense sessions if that fits your schedule better.

However, consistency matters more than the exact number of workouts. If you can only commit to three days a week, that's great. Studies show that even those who exercise a few times per week still experience significant benefits. The key is to make it a regular part of your routine. Consistency, over time, creates habits. And habits? They're the foundation of lasting change.

Also, remember to incorporate rest days. Your body needs time to recover, especially if you're engaging in intense exercise. Overdoing it can lead to burnout or injuries, which is the last thing we want when trying to establish a healthy routine.

Moderate-Intensity vs. High-Intensity Workouts

Moderate and high-intensity workouts each have their place in a well-rounded fitness plan. But what's the difference? Moderate-intensity exercises—like brisk walking, light cycling, or dancing—get your heart rate up and help you burn calories without pushing you to the brink of exhaustion. These activities are sustainable and can be easier to fit into a busy lifestyle.

On the other hand, high-intensity workouts (think HIIT, sprinting, or plyometrics) are all about maximum effort in short bursts. They elevate your heart rate quickly and can be a real calorie-torching session in a short amount of time. Plus, the “afterburn” effect means your body continues burning calories long after the workout ends. However, it's worth noting that not everyone needs to do high-intensity training. Moderate workouts can be just as effective, especially if you're consistent.

Ultimately, both types of exercise can help with weight loss, cardiovascular health, and building muscle. What matters most is finding the balance that fits your body and goals. As fitness coach Michael Matthews says, “You don't need to kill yourself with workouts; you just need to be consistent and gradually improve.”

Mixing Intensity For Faster Results

Here's a little secret: you don't have to choose between moderate and high-intensity workouts. You can combine both to see even better results. This method, known as “periodization,” involves alternating between periods of intense workouts and easier sessions to maximize your progress. For instance, you could do two days of HIIT, followed by a day of moderate cardio and some stretching or yoga to recover.

Mixing up your routine keeps things interesting and prevents your body from hitting a plateau. It's also a great way to prevent boredom, which is one of the biggest reasons people fall off the fitness wagon. Plus, alternating intensities allows your muscles to recover while still keeping your body active. This variety doesn't just benefit your physical health; it also boosts mental resilience. When we challenge ourselves in different ways, we build not only stronger bodies but also more adaptable minds.

Element 1: Cardiovascular Exercises

Cardiovascular exercises, or cardio for short, are at the heart of any good fitness routine. These exercises get your heart pumping, improve your lung capacity, and boost your overall endurance. If you're aiming for weight loss, cardio is a fantastic way to burn calories and shed pounds. But the benefits go far beyond the scale. Cardio strengthens your heart, reduces the risk of chronic diseases, and can even enhance your mood by releasing feel-good endorphins.

There's no need to feel intimidated if you're just starting out. You don't have to jump straight into running marathons or joining a high-intensity spin class. Instead, ease into it with something that feels approachable and fun. Whether that's a brisk walk, dancing in your living room, or a casual bike ride, the key is to keep moving and enjoy the process.

Remember, consistency matters more than intensity when it comes to long-term health benefits. A steady cardio routine that you enjoy will always beat a grueling program that you quit after a week. The American College of Sports Medicine emphasizes that finding activities you love is crucial for sticking with exercise over the long term. So, explore different types of cardio until you find one that makes you look forward to moving.

Walking: A Gentle Cardio Start

Walking might not seem like a hardcore workout, but don't underestimate its power. It's one of the best exercises for overall health, and it's something almost anyone can do. It's gentle on the joints, requires no special equipment, and you can do it practically anywhere. Plus, walking regularly can improve your cardiovascular health, strengthen your bones, and even help manage weight.

In fact, a 30-minute brisk walk can burn up to 200 calories, depending on your speed and weight. But it's not just about the calories. Walking also improves circulation, reduces stress, and gives you a chance to clear your mind. If you're someone who struggles with the idea of intense workouts, walking is a perfect entry point. And as your stamina builds, you can gradually increase your pace or the distance you cover.

Fitness doesn't have to be complicated. Sometimes, simplicity is the key to sticking with a routine. Start with a short walk around the block, and see where it takes you. As you build confidence, you can add hills or pick up the pace. Consistency is what leads to lasting change, so focus on taking that first step—literally.

Mindful Walking For Mental Health

In our busy lives, exercise often feels like just another task on the to-do list. But what if you could turn it into a meditative practice? That's where mindful walking comes in. Instead of focusing on burning calories or reaching a certain step count, shift your attention to your surroundings. Notice the feel of the ground beneath your feet, the sound of the wind, or the rhythm of your breath. This simple shift in focus can turn a routine walk into a calming, centering experience.

Research suggests that mindful walking can reduce anxiety and boost your mood. It's a powerful way to connect with your body and the present moment, especially if you're feeling overwhelmed. The practice combines the physical benefits of exercise with the mental clarity of mindfulness, making it a two-for-one deal for your overall well-being.

If you're feeling stressed, take a break, step outside, and go for a short mindful walk. You might be surprised at how much better you feel afterward. By grounding yourself in the present, you give your mind a chance to relax and reset. This, in turn, makes it easier to tackle the challenges of your day with a clearer mind.

Element 2: Strength Training

Strength training is another essential pillar of a well-rounded fitness routine. While cardio helps burn calories and improve your heart health, strength training builds muscle, strengthens bones, and boosts your metabolism. If you've ever felt intimidated by the idea of lifting weights, you're not alone. But strength training doesn't have to mean pumping iron at the gym or bench pressing hundreds of pounds.

Bodyweight exercises like squats, lunges, and push-ups are great ways to get started. These exercises use your own weight as resistance, making them accessible for beginners. The best part? Strength training not only helps you build lean muscle but also improves your posture, balance, and joint health. As we age, maintaining muscle mass becomes crucial for overall mobility and independence. So, investing a little time each week in strength exercises is like a long-term investment in your health.

Contrary to popular belief, strength training won't make you bulky unless you're specifically training for that. Instead, it will help you achieve a toned, sculpted look while increasing your overall strength. And here's a bonus: because muscle burns more calories than fat, you'll also boost your metabolism, helping you burn more even when at rest.

Strength Training: Do's & Don'ts

When it comes to strength training, a little guidance goes a long way. Many people dive into it with enthusiasm but end up sidelined due to injuries or frustration. Let's break down some of the most important dos and don'ts so you can train smarter, not harder.

Do: Focus on proper form above all else. Lifting heavy weights with poor form can lead to injury faster than you can say "deadlift." Start with lighter weights and master your technique before increasing the load. Another tip? Include a warm-up. It's easy to skip this step when you're eager to get started, but it's crucial for preventing injuries.

Don't: Don't rush your progress. It's easy to get caught up in the excitement and try to lift heavier every week. But your muscles, joints, and ligaments need time to adapt. Also, don't forget to breathe! Holding your breath while lifting can increase your blood pressure and reduce the oxygen flow your muscles need.

Strength training is all about consistency. You don't need to do it every day; in fact, giving your muscles time to recover between sessions is just as important as the workouts themselves. A well-planned routine that targets different muscle groups on different days can help you maximize gains without overtraining.

Building Core Strength Matters

Your core is more than just those coveted six-pack abs. It's the powerhouse that supports your entire body. A strong core improves your balance, stability, and posture, making everyday movements easier. It's also the foundation for almost every other type of exercise, whether it's lifting weights, running, or even yoga.

Core exercises don't have to be boring crunches or endless planks (though those are great too!). Mix it up with dynamic movements like Russian twists, mountain climbers, or Pilates roll-ups. These exercises engage multiple muscle groups at once, giving you a more efficient workout. And don't forget to breathe deeply during these exercises. It helps activate your core muscles even more effectively.

A strong core can also reduce your risk of lower back pain, which is a common issue for many of us, especially if we spend a lot of time sitting. By incorporating core-strengthening exercises into your routine, you're investing in your long-term health and well-being.

Element 3: Flexibility & Balance Exercises

Flexibility and balance are often the unsung heroes of fitness. While we focus so much on burning calories or building muscle, flexibility and balance work quietly behind the scenes, supporting everything else we do. These exercises help prevent injuries, improve posture, and increase your range of motion. And as we age, maintaining flexibility and balance becomes even more important for staying active and independent.

Think of flexibility exercises as the oil that keeps the gears of your body turning smoothly. Balance exercises, on the other hand, help stabilize your joints and muscles, reducing your risk of falls. Both types of exercises are vital whether you're a seasoned athlete or just starting out on your fitness journey.

Stretch Only Warm Muscles

Stretching can be a great way to improve your flexibility, but here's a common mistake: stretching cold muscles. It's like trying to stretch a rubber band that's been sitting in the freezer—not the best idea. Instead, warm up first with some light cardio, like a five-minute walk or gentle jumping jacks. This gets your blood flowing and prepares your muscles for deeper stretches.

Focus on holding each stretch for at least 20-30 seconds to really lengthen the muscle fibers. Don't bounce or rush through it; stretching should be a slow, intentional process. Remember to breathe deeply to release tension and increase the stretch's effectiveness. If you're consistent, you'll notice a significant improvement in your flexibility over time.

Enhancing Flexibility: Yoga & More

When it comes to flexibility, yoga, Pilates, and tai chi are fantastic options that offer more than just physical benefits. These practices combine stretching with mindful movement, helping you connect your body and mind. It's a way to decompress, relax, and find a little peace amidst life's chaos.

Yoga, in particular, can enhance flexibility, balance, and core strength all at once. If you're looking to de-stress, restorative yoga focuses on gentle stretches and breathwork, making it perfect for winding down after a long day. Pilates, on the other hand, emphasizes core stability while also improving flexibility. Tai chi is like a slow-motion dance that promotes balance and coordination, making it great for older adults or anyone looking to improve their stability.

If you're new to these practices, start with a beginner class or follow along with a video at home. The goal is to enjoy the journey, not to force yourself into uncomfortable positions. As yoga teacher Judith Hanson Lasater once said, “Yoga is not about touching your toes, it's about what you learn on the way down.” Embrace the process, and you'll discover a deeper connection to your body.

Getting Started With Yoga, Pilates, Tai Chi

Diving into the world of yoga, Pilates, or tai chi might seem intimidating, but you don't need to be a flexible acrobat to start. The beauty of these practices is that they meet you where you are. Yoga can be as gentle or challenging as you want it to be. Start with beginner classes that focus on foundational poses like downward dog, child's pose, and gentle twists. You'll be amazed at how quickly your flexibility and strength improve with regular practice.

Pilates is fantastic if you're looking to strengthen your core while also enhancing your flexibility. Even just a few sessions can help with posture and muscle tone. Unlike traditional strength training, Pilates focuses on controlled movements and breath, making it ideal for those looking to build strength without adding bulk.

Then there's tai chi—a graceful, slow-paced practice that improves balance, coordination, and mental clarity. Known as “meditation in motion,” tai chi involves a series of slow, fluid movements that can help reduce stress and improve joint health. It's particularly great if you're older or dealing with joint issues, as it's incredibly gentle on the body. Start with a beginner video or a local class to learn the basics, and don't stress about getting it perfect. The goal is to enjoy the movement.

Safety Tips For Starting Out

Before jumping into a new exercise routine, let's talk safety. It's easy to get caught up in the excitement of starting a fitness journey, but taking the time to prepare properly can save you from injuries down the road. Here's a quick checklist to keep you on the right track:

First, listen to your body. It's normal to feel a little sore after trying something new, but pain is a different story. If something doesn't feel right, stop immediately. Next, invest in proper footwear. Your shoes are the foundation of most exercises, especially if you're doing cardio or strength training. Wearing the wrong shoes can lead to joint pain or injury.

Hydration is another often overlooked aspect. Drink water before, during, and after your workout. Dehydration can sneak up on you, leaving you feeling fatigued or lightheaded. And finally, don't skip your warm-up and cool-down routines. A quick five-minute warm-up gets your blood flowing and prepares your muscles for exercise. Cooling down with stretches helps your body recover and reduces the risk of injury.

Incorporate Standing Into Daily Routine

We spend so much time sitting—at work, during commutes, and at home in front of the TBut incorporating more standing into your daily routine can significantly improve your overall health. Research shows that prolonged sitting can lead to a host of problems, from poor posture to an increased risk of cardiovascular disease. So, how can we stand more without disrupting our daily lives?

Start by making small changes. Try standing during phone calls or pacing while brainstorming ideas. If you work from home or have a flexible office, consider investing in a standing desk or using a high counter for your laptop. Even just standing for a few minutes every hour can increase your circulation, boost your energy levels, and reduce the stiffness that comes with too much sitting.

The key is to find natural ways to incorporate movement throughout your day. You'll be surprised at how much better you feel with just a little more activity sprinkled in.

Finding Fun In Your Workouts

Here's the thing: exercise doesn't have to be a chore. If the thought of hitting the gym fills you with dread, it's time to change your perspective. Fitness should feel good—not like a punishment. Finding activities you genuinely enjoy is crucial for staying consistent in the long run.

Love dancing? Turn on your favorite playlist and have a dance party in your living room. Enjoy nature? Take your workout outside with a hike or a bike ride through a local park. If you're a social butterfly, try joining a group class, whether it's Zumba, kickboxing, or a recreational sports league. The social aspect can add a layer of fun and accountability.

When exercise becomes something you look forward to, rather than something you “have to” do, it becomes easier to make it a lifelong habit. Remember, the best exercise is the one you enjoy enough to keep coming back to.

Recommended Resources

If you're looking to dive deeper into fitness, health, and well-being, here are a few highly recommended books that provide great insights:

• Atomic Habits by James Clear – A deep dive into the psychology of habits and how small changes can lead to big results.
• The Joy of Movement by Dr. Kelly McGonigal – Explores the psychological and emotional benefits of exercise.
• You Are Your Own Gym by Mark Lauren – Offers practical, no-equipment exercises you can do anywhere to build strength.