We all know that exercise can help you lose weight. However, contrary to belief, you don’t need hours on end at the gym or an intense workout routine six times a week.
Even just 30 minutes each day can add up over time and lead to some great results! The key is doing something that gets your heart rate up for at least 30 minutes per day.
Not sure how to get started or what types of exercises are appropriate for your fitness level? If you want to know how to workout to lose weight, I will give you insights into what exercises you should do and how much you need to do!
Do You Have to Workout to Lose Weight?
The short answer is No! All you have to do to lose weight is stay in a calorie deficit!
In other words, if you burn more calories than you consume, you will lose weight. And if you didn’t know, your body is constantly burning calories, even if you are sitting on the couch watching TV.
So why should you exercise then? Here are two important reasons why I encourage you to workout.
- To speed up your weight loss progress. The more calories you burn, the faster you will lose weight. Working out can especially be helpful when you only have a few pounds left to lose.
- For your overall health. For example, working out can reduce your risk of heart disease, reduce your risk of cancer, and strengthen your bones and muscles.
I’ve never liked exercising. Waking up at 5 am to ride my bike is not what I look forward to. Nonetheless, it’s a necessary evil. It’s like your job, you might not like going into the office, but you have to do it to pay your bills,
However, working out doesn’t always have to be a chore. Keep reading to learn some ways you can make exercising more enjoyable!
How To Workout To Lose Weight The Fastest?
The workout that will help you lose weight the fastest is cardio, which helps burn the most calories.
According to Harvard University, a person who is 155 pounds would burn about 108 calories doing 30 mins of weight-lifting. The same person doing 30 mins of low-impact aerobic exercises (a form of cardio) would burn 198 calories!
Clearly, cardio wins!
I recommend that when you first start out exercising, you never go crazy, or you will quickly burn out.
Instead, choose a simple cardio workout such as walking. You will be surprised at how much of a difference this can make to your weight-loss efforts.
A tip to stay on track is to invest in a fitness tracker. It will motivate you to reach your daily calories burned goal. Check out my blog post “The Best Fitness Tracker For Losing Weight“.
I also recommend that you devise a sensible exercise plan that is right for you. Keep in mind that you did not gain weight overnight. Thus, you are never going to lose weight overnight.
Download this cheat sheet to learn the secrets to go from busy and out-of-shape to energetic and fit!
What Cardio Exercises Are Best To Lose Weight?
The purpose of cardio is to increase your heart rate and breathing. In addition, cardio helps to expand and improve the circulation of oxygen in your blood. Therefore, it is vital to burn more calories than you take into your body.
Below is a list of popular cardio exercises:
The truth is that the cardio exercise that will help you lose the most weight is the one that you enjoy doing.
For example, I love to play soccer. I could run after the ball for hours if I could. And because I’m doing something I enjoy, it doesn’t feel like I’m exercising.
You can also try something like Zumba to lose weight, where you will have fun dancing and it will not feel like you are exercising.
Take a moment to think about what form of cardio exercise you already enjoy doing!
How Long Should I Work Out To Lose Weight?
Everyone responds to exercise differently. Never compare yourself to another person. Everyone’s genes, weight, activity levels, metabolism, bone structure, and sex are different.
Reaching your ideal weight takes time and dedication. The key is to follow an exercise plan that you can consistently do with for the rest of your life.
Start with 5-10 minutes and work your way up to an hour per day. Never overdo exercise and stress your body.
Just remember that the longer you exercise, and the more intensity you exercise with, the faster you will reach your weight loss goals!
For substantial health benefits, adults should do at least 2 hours and 30 minutes to 5 hours a week of moderate-intensity aerobic physical activity.
CDC Physical Activity Guidelines for Americans, 2nd edition
Can You Lose Weight By Walking?
Of course! Don’t be fooled by the fact that because you aren’t sweating much or at all by walking, you aren’t burning calories. This is simply not true!
Walking is an excellent form of exercise. Walking is free, low risk to your body, easily accessible, and one of the easiest forms of exercise. It’s also an excellent excuse to get outside and enjoy some fresh air!
Here are some tips to get you walking more:
- Using a fitness tracker (I like to gamify how many steps I can get in a day).
- Doing a brisk walk on lunch breaks (I do this every day I go into the office).
- Partner with a friend.
- Walking your dog daily ( I should do this more. Sorry, Rocky!).
- Parking further away from the store or your workplace entrance.
The more you do this, the more you will notice that you will begin to gain speed, distance, and time in your walking. And most importantly, the more you will lose weight!
How To Workout To Lose Weight With No Equipment?
You don’t have to hit the gym or deal with the temperamental weather to lose weight and tone up at the same time.
YouTube is a great place to start. You will at least get an idea of which workouts are comfortable for you and who keeps your attention.
Fitness influencers like Chloe Ting constantly come up with new workout programs and original #challenges to keep you interested.
Everyone likes a free personal trainer and nutritionist. You get to bring them all into your living room! FitnessBlender is not only a super-popular YouTube channel; they have a website full of recipes, tips, and challenges that will get your blood pumping.
Have you lost weight and want to build muscle but don’t have barbells or kettlebells? No problem!
You can target the muscle groups you want with calisthenics. It is a type of weight training that uses your body as its own gym equipment. You can do it literally anywhere!
Think it is too complicated? Think about these easy peasy bodyweight exercises.
- Squats
- Jumping Jacks
- Step-ups
- Lunges
- Crunches
- Planks
You can train and push yourself with more rigid and more intense routines, but you get to go at your own pace. (And, choose to ignore that burpees even exist.)
Workouts To Lose Weight At Home
You can lose weight at home without buying expensive equipment or purchasing a gym membership.
Here are some tips to improve your at-home experience:
- Create a good environment necessary for a good workout.
- Workout inside with plenty of light.
- Listen to your favorite music.
- Keep a workout towel nearby.
- Buy a good yoga mat.
- Keep fresh, cold water nearby.
- Eat a nutritious snack about an hour before a workout, so you have more energy!
Everyone has seen Peloton commercials, but not everyone can afford it, that’s for sure. It does bring a personal trainer into your living room. I have a Peloton myself and love it! But there are other choices out there that won’t break the bank.
Before Peloton became the most buzzed-about home workout equipment, Bowflex is where it was at. You don’t have to pay for a subscription to take full advantage of the equipment.
How Do I Workout to Lose Weight at the Gym?
Most gyms have trainers available if you need help creating the ideal exercise routine. In addition, trainers can instruct on correct ways to use their equipment.
Instructors have a way of making you sweat and keep your heart rate high. You can start with beginner workout courses and build up to a full hour of intense cardio.
You don’t have to hit the gym running (literally). Take it slow at first. You don’t want to hurt yourself, but you don’t want to lose motivation on the first day.
Gyms give you access to beginner equipment like resister bands and kettlebells.
In addition to all the exercise equipment, a gym may also include a track, swimming pools, and even indoor basketball or tennis courts.
Some gyms offer classes for their members or for a fee for non-members. Try out a Bootcamp or spinning class. You can walk out anytime you want or push yourself to the limits.
Going to the gym is no time to be timid or shy about weight issues. Instead, get rid of those thoughts and focus on your weight-loss goals.
Gyms are not free to use, so be prepared to pay a small fee or membership.
One more tip, wear appropriate clothing. Jeans are not a good option! This will make the experience more enjoyable, trust me!
Workout To Lose Weight For Beginners
Losing weight is a goal when it comes to working out. But, it improves your mood, strengthens your bones, and reduces the risk of many chronic diseases.
Sometimes the most challenging part is the beginning. You can do a little at a time until you find your groove. Try a few things and find the best workout routine for you.
For example, start walking, and then jogging, and build up to running. No one expects a five-minute mile the first week.
Other beginner workouts to lose weight include:
- Cycling
- Swimming
- Yoga
- Weight training
- Boxing (or kickboxing or martial arts, or pretending to hit people in general)
What To Eat Before Or After A Workout To Lose Weight?
Food is fuel. Without the body’s gasoline, you won’t lose weight, and you won’t have the energy to work out. It does not mean you get to eat just anything. But, you can enjoy food and not worry about it adding a pound or two to the scales.
- Chickpeas
- Oatmeal
- Eggs and Toast
- Fruit and vegetable smoothies
- Greek yogurt
- Even chocolate milk
What is the Best Time for a Workout to Lose Weight?
Professional trainers have suggested the best time to exercise is in the morning. Morning exercise improves your body’s ability to burn more calories more efficiently.
However, the ideal workout time still depends on your home, work, and family schedule. Everyone has their own best time for a workout to lose weight.
If the evening is the only time you can exercise, by all means, set this time aside.
How Do I Tone and Lose Weight?
Toning means increasing your strength and developing firmness in your body by devoting specific exercises to specific parts of the body.
Suppose you keep to your cardio exercise schedule and incorporate strength training at least three days per week. In that case, you can begin to see your body toning in as few as 30 days.
You have control of how much muscle tone you want. But, you should know that muscles burn calories (and burns them while you literally do nothing!).
The easiest way to get super buff – lifting weights or using your body weight to work out.
Resistance training helps you lose excess fat and ups your after-burn time. Therefore, you can continue to burn calories while you enjoy your favorite Netflix show!
Conclusion
Working out does more than just help with your overall health. It also helps your mental health and confidence!
If your goal is to lose weight, cardio workouts are the way to go. Cardio burns more calories than any other type of exercise.
However, strength training will also be helpful when trying to tone muscles and burn extra calories!
Either at the gym or in the comfort of your own home, make sure that you are consistent with working out to see long-term benefits.
Whether it’s pilates or yoga, there are so many ways that you can stay healthy and in shape by working up a sweat. Just do what you enjoy the most.
What type of workout do you feel has been most effective for losing weight?
Lily
Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.Download this cheat sheet to learn the secrets to go from busy and out-of-shape to energetic and fit!