The best exercises to lose weight according to science

Exercises to lose weight: the ideal routine to burn calories

Surely you have wondered at some point what is the best way to lose weight. Don't worry, we've all done it. However, you should know that there is no single answer to this question. Losing weight is, broadly speaking, a combination of consistency, proper nutrition, and physical exercise involving many variables. Nevertheless, thanks to science, we know that there are several methods that can be very beneficial for losing fat and dropping pounds healthily. That is why we have compiled in this article what, in our opinion, are the best exercises for losing weight. 

1. HIIT Training

High-intensity interval training (HIIT) alternates periods of maximum effort with short rests. This type of exercise speeds up metabolism even hours after finishing the session.

Basic HIIT example:

• 30 seconds of burpees

• 15 seconds rest

• 30 seconds of jumping jacks

• 15 seconds rest

• Repeat 4-6 rounds

2. Treadmill or running

Running is one of the exercises that burns the most calories. In a 30-minute session, you can burn between 300 and 500 kcal depending on intensity. It is also ideal for improving cardiovascular health.

3. Weight training

Although it doesn't burn as many calories instantly, strength training is key to maintaining muscle mass while losing fat. Also, the more muscle you have, the more calories you burn at rest.

Recommended exercises:

• Squats

• Deadlift

• Military press

• Barbell Row

4. Jump rope

It is one of the most accessible and effective ways to burn calories. In 15 minutes you can burn between 200 and 300 kcal. It also improves coordination and endurance.

5. Indoor cycling or spinning

Spinning classes or using a stationary bike allow for intense and sustained cardiovascular work. You can burn up to 600 kcal per session.

Additional tips:

• Train at least 3-4 times a week.

• Combine strength with cardio for better results.

• Make sure to have a diet aligned with your goal.

• Rest is also key for fat burning.

And you know: There is no magic formula. But accumulating healthy habits will always be beneficial for your physical and mental well-being. So we encourage you to start with this routine and leave us a comment about what you think.