Best Workouts for Weight Loss: Cardio, Strength, HIIT & More

When it comes to losing weight and at the same time improving your health the right exercise plan is what you need. We see that exercise does more than just burn calories it also improves your metabolism, builds lean muscle and supports long term weight maintenance. Out of the many types of workouts available, which ones are the best for weight loss you may ask?

In this blog we present to you the top forms of exercise for weight loss cardio, strength training, HIIT and more also we’ll help you out in determining which mix is the best for your goals.

1. Cardio Workouts: Burn Calories Fast

Cardio, which is also known as aerobic exercise, is the most common way to lose weight. It raises your heart rate and breathing which in turn helps your body burn calories more efficiently.

Popular Cardio Workouts:

Running or Jogging: In a 30 minute run you may burn between 300 to 500 calories which is based on speed and weight.

Cycling: Whether at home or on a spin bike, cycling is low impact and great for fat burning.

Swimming: This full body workout which also does the joints easy and which burns calories.

Jump Rope: A great calorie burning workout you can do anywhere which is low effort.

Cardio is best in the early stages of a weight loss program which is when we aim to develop a calorie deficit. For best results perform at least 150 minutes of moderate level aerobic exercise a week or 75 minutes of intense activity as advised by health professionals.

2. Strength Training: Build Muscle, Burn Fat

Many also ignore strength training on their journey to weight loss which is a mistake, we see strength training as one of the best tools for long term fat loss. What strength training does is it promotes the development of lean muscle mass which in turn raises your resting metabolic rate which in layman terms means you burn more calories at rest.

Strength Training Examples:

• Weightlifting

• Bodyweight Exercises (push-ups, squats, lunges)

• Resistance Band Workouts

• Kettlebell Training

Adding two to three strength training sessions into your routine will see results in the way your body looks as well as promote steady fat loss. Also it improves bone density, posture and functional fitness.

3. HIIT: High-Intensity Interval Training

High Intensity Interval Training (HIIT) is what you’re looking for if you want to see great results in little time. HIIT consists of short intervals of intense activity which are followed by very short recovery periods. For example you may go all out and sprint for 30 seconds, rest for 15, and then do that cycle for 20 minutes.

Why HIIT Works:

Boosts Metabolism: HIIT has a post exercise benefit known as EPOC (excess post exercise oxygen consumption) in which you continue to burn calories even after the workout is over.

Saves Time: Most HIIT sessions are of a short duration which is great for busy schedules.

Increases Cardiovascular Fitness: It is a great way to improve endurance and heart health.

Popular forms of HIIT are Tabata, circuit training, and boot camp style classes. Also you can see great results in as little as two or three times per week.

4. Low-Impact Workouts: For Beginners or Injury Recovery

Not all of us are able to throw ourselves into intense workouts which is also true for people that have joint pain, injuries or chronic health issues. Low impact exercises are a great way to stay active at the same time as you lose weight.

Great Low-Impact Options:

Walking: Easy and very effective which is when it is done quickly.

Yoga: Improves flexibility, balance, and mental well-being while aiding weight loss when combined with healthy eating.

Pilates: Focuses on the core and body control which also is great for toning and weight management.

Water Aerobics:  Provides resistance without stressing the joints.

Low impact doesn’t equal little results, it’s just that it requires consistency and progress.

5. Group Fitness and Classes: Stay Motivated

At times it is best to stick with the workout you are doing. Group fitness classes provide accountability, social connection, and expert guidance which in turn is very motivational.

Consider trying: 

Zumba or Dance Workouts

Spin Classes

Bootcamp-Style Fitness

CrossFit or Functional Training

These structured programs are also fun which also in turn report great results for weight loss which is especially true when they are used in a supportive community and with proper guidance.

Final Thoughts: Finding the Right Mix

The best exercise for weight loss is what you enjoy and stick with. I mix in cardio, strength, and HIIT workouts which do great things for results, also very important is to pay attention to what your body is telling you and to include rest days. In addition to regular exercise also improve your diet and lifestyle which will support you in reaching and maintaining your weight loss goals.

Ready to Take Control of Your Health?

It is clear that complete health begins with personalized care at Synergy Health 360. If you plan on embarking on a Weight Loss Program in Phoenix or Scottsdale, or wish to treat any medical or ordered ill condition, our skilled medical team stands ready to serve you.

We provide medically supervised weight loss programs, individually customized to cater to your particular needs, and raise safe long-term results. How about a healthcare provider you can trust? Our Primary Care Physicians in Scottsdale and Phoenix for you fully and compassionately through all phases of life. Our specialized services include a modern wound care clinic in Phoenix to promote more rapid healing and better outcomes.