Best Exercises to Lose Weight: What Works and What Doesn’t

Many people believe that doing endless crunches will burn belly fat. But is that really true? The truth is, there is no such thing as spot reduction when it comes to losing weight. If you want to lose weight effectively, you need to focus on the right combination of exercises—not just random workouts.

In this guide, we’ll break down common myths about weight loss exercises, explain what actually works based on science, and give you practical workout routines you can do—even at home without equipment.

The Myth of Spot Reduction: Why Crunches Won’t Burn Belly Fat

One of the most common fitness misconceptions is that you can target fat loss in a specific area by working out that muscle group. For example, many people think that doing hundreds of crunches will melt belly fat. Unfortunately, studies have debunked this idea.

A 2011 study published in the Journal of Strength and Conditioning Research tested participants who did six weeks of abdominal exercises. The result? They got stronger abs, but there was no significant reduction in belly fat.

So, what really works?

What You Should Do Instead

• Cardio + Strength Training: A mix of aerobic exercise (like running or jumping rope) and strength training (like squats and push-ups) burns more calories overall.
• Full-Body Workouts: Instead of focusing on one muscle group, work multiple areas to increase calorie burn.
• Caloric Deficit: No workout plan will work if your diet isn’t aligned with your goals. You need to use up more calories than you consume.

Best Types of Exercises for Weight Loss

Now that we know crunches alone won’t do the trick, let’s explore what truly works.

1. Cardio Workouts (Aerobic Exercise)

Cardio is any activity that raises your heart rate, helping you burn calories and improve cardiovascular health.

Examples:

• Running or jogging
• Jump rope
• Dancing
• Swimming
• Brisk walking

Pro Tip: High-intensity interval training (HIIT) burns more calories in less time compared to steady-state cardio.

2. Strength Training (Building Muscle for Fat Loss)

Lifting weights or doing bodyweight exercises increases muscle mass, which helps burn more calories—even at rest.

Examples:

• Squats
• Lunges
• Push-ups
• Dumbbell exercises
• Resistance band workouts

Fun Fact: Muscle burns more calories than fat, meaning the more muscle you have, the easier it is to maintain weight loss.

3. At-Home Bodyweight Workouts You Can Try

No gym? No problem! You can do these exercises anywhere, no equipment needed.

Examples:

• Jump squats
• Burpees
• Mountain climbers
• Planks
• Triceps dips (using a chair)

How Diet and Lifestyle Affect Weight Loss

Exercise alone won’t work unless it’s paired with a healthy lifestyle. Here are key habits to focus on:

• Reduce refined carbs instead of just cutting fats.
• Eat whole foods and stay away from processed meals.
• Drink plenty of water—sometimes hunger is just dehydration.
• Get enough sleep—lack of rest increases cravings and slows metabolism.
• Stay consistent—results come from long-term commitment, not quick fixes.

FAQs

1. What is the fastest way to lose weight through exercise?

HIIT combined with strength training is one of the fastest ways to lose weight effectively.

2. Can I lose weight by only doing cardio?

Cardio helps burn calories, but combining it with strength training is more effective.

3. How long should I work out to lose weight?

Aim for at least 150 minutes of moderate activity or 75 minutes of intense activity per week.

4. What are the best home exercises for weight loss?

Burpees, jump squats, and mountain climbers are some of the most effective no-equipment exercises.

5. Is yoga effective for weight loss?

Yoga helps with stress management and flexibility, but it’s not as effective as cardio or strength training for weight loss.

6. What’s better for fat loss: running or lifting weights?

A combination of both is the best strategy for burning fat and building lean muscle.

7. Should I work out every day to lose weight?

It’s best to have rest days to allow muscles to recover, but staying active daily (e.g., walking) is recommended.

8. Does sweating more mean I’m losing more weight?

Sweating means your body is cooling down, not necessarily burning more fat.

9. Can I lose weight without exercise?

Yes, but it’s harder. Diet plays the biggest role, but exercise speeds up the process and improves health.

10. What’s the best time of day to work out?

Any time that fits your schedule! The most important thing is consistency.

Key Takeaways

Losing weight isn’t about doing one magical exercise—it’s about combining the right workouts with a solid nutrition plan.

• Cardio and strength training work best together.
• Crunches alone won’t burn belly fat.
• Keeping a calorie deficit is essential for shedding weight.
• Consistency matters more than intensity.

If you found this article useful, share it with a friend and subscribe to our free newsletter at the bottom of the page so I can send you more weight loss tips