Best exercise for maximum weight loss: HIIT, strength training, cardio or yoga?

If you are looking to lose weight this year or in the coming new year, and don’t know which exercises are most effective for weight loss, worry not. The right kind of exercises can play a huge role in boosting your weight loss journey. They can help you burn more calories, build muscle, and even keep your metabolism fired up long after you’re done sweating. Plus, staying active isn’t just about shedding pounds—it’s about feeling stronger, healthier, and more energised overall.

So if you have been wondering, should you hit the gym for strength training, pound the pavement with cardio, or try something intense like HIIT, the truth is, there’s no one-size-fits-all answer.

The best exercises for you are the ones you enjoy and can stick to, but some workouts are definitely more effective at torching calories and shedding fat than others.

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These exercises can help you achieve maximum weight loss while improving overall health.

• High-intensity interval training (HIIT)

High-intensity interval training (HIIT) is one of the most efficient ways to burn calories in a short amount of time. This workout involves alternating between intense bursts of exercise and periods of rest or low-intensity movement. HIIT not only burns a high number of calories during the session but also keeps your metabolism elevated for hours afterward, a phenomenon known as the afterburn effect.

Examples of HIIT workouts include sprinting for 30 seconds followed by a minute of walking, or doing 30 seconds of burpees, jumping jacks, or mountain climbers with equal rest intervals. Research published in the Journal of Obesity found that HIIT is particularly effective at reducing abdominal fat and improving body composition, making it an excellent choice for weight loss.

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• Strength training

Strength training is great at helping with weight loss because it increases your resting metabolic rate, meaning that your body burns calories even when you are not exercising. Resistance exercise, according to Sports Medicine, is not only necessary for losing fat but maintaining muscle mass, which is crucial for long-term weight management.

Some good strength training exercises include squatting, dead lifting, push-ups, pull-ups, and dumbbell and kettlebell workouts.

• Cardiovascular exercises

Cardio exercises such as running, swimming, cycling, and brisk walking are excellent for burning calories and improving heart health. These workouts can be adapted to suit your fitness levels and are easy to incorporate into daily routines. Running, for example, can burn between 600 to 1000 calories per hour, while swimming provides a full-body workout that burns up to 700 calories per hour.

The American Heart Association recommends mixing cardio with strength training for a better outcome in terms of fat loss and overall fitness. Cardio exercises are quite effective when done consistently, although at moderate to high levels.

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• Functional training

Functional training focuses on exercises that mimic real-life movements, improving balance, coordination, and overall functionality. These exercises often engage multiple muscle groups simultaneously, leading to higher calorie burn. Kettlebell swings, medicine ball slams, and battle ropes are some examples of functional training exercises.

The study in the Journal of Physical Therapy Science highlights that functional training can effectively bring about weight loss as it also helps improve mobility and body strength. Functional workouts are recommended for people looking for an effective, practical, and dynamic approach to losing kilos.

• Walking

Walking may seem simple, but it is a highly effective exercise for weight loss, especially for beginners. Brisk walking for 30–60 minutes a day can lead to steady weight loss while being gentle on the joints. Adding intervals of faster walking or incorporating inclines can increase calorie burn.

Research published in Medicine & Science in Sports & Exercise found that walking 10,000 steps a day significantly contributes to weight maintenance and improves metabolic health. It’s a low-impact activity that’s easy to sustain and integrate into daily life.

• Yoga

While yoga isn’t a high-calorie-burning activity like HIIT or cardio, it offers unique benefits for weight management. Yoga helps reduce stress, improve flexibility, and promote mindfulness, all of which can support healthier eating habits and long-term weight loss.

Effective yoga poses for weight loss include sun salutations, warrior poses, and plank pose. According to a study in The Journal of Alternative and Complementary Medicine, yoga can aid in weight loss by reducing stress hormones and improving metabolic function, making it a valuable addition to any fitness routine.

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Tips for incorporating these exercises

• Combine workouts: Mix HIIT, strength training, and cardio to create a balanced routine that keeps you engaged.
• Stay consistent: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week, as recommended by the World Health Organization.
• Track your progress: Use fitness apps or journals to monitor your workouts and calorie burn.
• Seek professional guidance: If you’re new to exercise, consult a trainer to design a plan tailored to your goals and fitness level.

Exercise plays a crucial role in weight loss, but it’s important to pair it with a balanced diet, sufficient rest, and proper hydration for the best results. The most effective exercise is the one you enjoy and can stick to consistently. Start small, gradually increase the intensity, and watch as your body transforms over time.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.