Fitness

Weight Loss Tips: 10 Most-Effective Exercises To Help You Lose Weight

Published

2 years ago

August 13, 2024

Weight Loss Tips: 10 Most-Effective Exercises To Help You Lose Weight

These exercises are not only effective for weight loss but also offer various health benefits

Working out can help you lose weight by increasing the number of calories your body burns, which, when combined with a balanced diet, creates a calorie deficit necessary for weight loss. Certain exercises, particularly those that involve high-intensity cardio, strength training, and full-body movements, are especially effective in promoting weight loss. Regular physical activity not only helps with weight loss but also improves overall health by enhancing cardiovascular fitness, building muscle, and reducing the risk of chronic diseases. In this article, we share a list of exercises that can help you lose weight.

10 Most effective exercises for weight loss

1. Running

Running is a high-intensity cardiovascular exercise that burns a significant number of calories in a short period. It engages multiple muscle groups, increasing heart rate and promoting fat loss. Running improves cardiovascular health, strengthens the leg muscles, enhances lung capacity, and reduces stress.

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2. Cycling

Cycling is a low-impact exercise that burns calories and improves endurance. It targets the lower body. Cycling strengthens the heart, improves joint mobility, boosts mental well-being, and enhances muscular endurance.

Cycle at a fast pace if you want to burn calories and improve stamina

Photo Credit: iStock

3. Swimming

Swimming is a full-body workout that combines cardio and strength training. It burns calories by engaging almost every muscle group while being gentle on the joints. Swimming improves cardiovascular health, builds muscle strength, and enhances flexibility.

Photo Credit: iStock

4. HIIT

HIIT (High-Intensity Interval Training) involves short bursts of intense exercise followed by brief periods of rest. This approach maximises calorie burn and boosts metabolism, even after the workout is finished. HIIT improves cardiovascular fitness, increases fat loss, and enhances insulin sensitivity.

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5. Strength training

Strength training (weight lifting) builds muscle mass, which increases the body’s resting metabolic rate, allowing you to burn more calories even when at rest. It also improves overall body composition. Weightlifting boosts metabolism and enhances physical performance.

Photo Credit: iStock

6. Jump rope

Jumping rope is a high-intensity cardio exercise that burns a significant amount of calories. It also improves coordination and engages multiple muscle groups, including the legs, core, and arms.

Health benefits: Jumping rope strengthens the lower body and boosts metabolism.

Photo Credit: iStock

7. Rowing

Rowing is a full-body workout that engages both the upper and lower body muscles. It’s a low-impact exercise that burns calories and builds endurance. Rowing strengthens the heart, improves muscle tone, and increases stamina.

Fun Indoor Exercises to Stay Fit During the Rainy Season

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8. Burpees

Burpees are a full-body exercise that combines strength and cardio. They rapidly increase your heart rate and burn calories while improving muscular endurance. Burpees boost cardiovascular health, enhance strength and flexibility, improve coordination, and increase overall stamina.

Photo Credit: iStock

9. Yoga

While not traditionally seen as a high-calorie-burning exercise, yoga can aid in weight loss by improving mindfulness and reducing stress, which can prevent overeating. Certain forms like Vinyasa or Power Yoga are more intense and can burn more calories.

try these yoga poses for pain management

Photo Credit: Unsplash

10. Walking

Walking is a low-intensity exercise that burns calories, especially when done at a brisk pace. It’s accessible to most people and can be easily incorporated into daily routines. Walking improves cardiovascular health, strengthens bones and muscles, reduces the risk of chronic diseases, and enhances mood.

Walking can help you have a relaxed state of mind

Photo Credit: iStock

These exercises are not only effective for weight loss but also offer various health benefits, including improved cardiovascular health, increased muscle strength, better mental well-being, and enhanced flexibility. Regularly incorporating a mix of these exercises into your routine can lead to sustainable weight loss and overall health improvement.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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Fitness

Extreme fitness, viral videos could be boosting ‘rhabdo’ cases, health experts say | Globalnews.ca

Published

3 hours ago

April 22, 2026

Press Room

Extreme fitness, viral videos could be boosting ‘rhabdo’ cases, health experts say | Globalnews.ca

Viral videos and “fitspiration” trends can sometimes do more harm than good, according to health experts.

One Atlantic province has already seen a rise in a rare and potentially life-threatening condition that can be caused by overexertion, known as rhabdomyolysis or rhabdo.

The syndrome is caused by rapid muscle breakdown and can be the result of extreme exercise, according to Dr. Ryan Henneberry, a Halifax-based sports medicine physician.

“(It can happen) especially in somebody who might have succumbed themself to exercise they hadn’t done in a while: the typical high-intense interval training, or the indoor cycling that’s common now,” he said.

It occurs when damaged cells release toxins into the blood, which can lead to severe issues, including kidney failure.

“One might see the hallmark or classic tea-coloured urine, or darker urine or brown urine, and that would usually be associated with some form of muscle weakness or muscle pain,” said Henneberry.

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Newfoundland and Labrador Health Services said last month it confirmed about 20 cases in the eastern part of the province in the span of six months. Doctors typically expect to see a few cases a year, said Dr. Richard Barter, the clinical chief of emergency medicine in the authority’s eastern urban zone.

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“One doctor said they’ve seen seven cases in the last five months,” said Barter.

Most of those cases were among women aged 19 to 30. And health officials believe social media may play a role.

“There is a culture right now to do extreme activities,” said Barter.

“We suspect that there’s a lot of posting on social media about what you’ve done, the number of reps that you’ve done, how high you’ve got your heart rate … there’s a friendly jousting competitiveness going on.”

Click to play video: 'Busting fitness myths: From metabolic conditioning to cortisol levels'

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Busting fitness myths: From metabolic conditioning to cortisol levels

Elsewhere in Atlantic Canada, Nova Scotia Health said it has not seen any significant increases in rhabdo cases. Health authorities in New Brunswick did not provide data before deadline.

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Laura Perry, a personal trainer and owner of East Coast Barbell in Dartmouth, N.S., said preventing rhabdo means taking exercise slow — and low.

“We’re not going from zero to 100 in the very first day. We’re starting small and we’re learning how to move our bodies efficiently and safely,” said Perry.

“Working out six days a week is not twice as good as working out three days a week. It doesn’t work in that way. The most important thing is to choose a routine that you can do consistently. That you have time to recover from.”

Others believe self-compassion can help, too.

While social media pressure may encourage intense workouts for some, it’s important to pause and consider the impacts.

“It could be really just recognizing that these are large systemic and often profitable industries that are perpetuating these messages,” said Eva Pila, an assistant professor at Western University School of Kinesiology.

“We need to adopt more kind, understanding and empathetic ways of relating to ourselves.”

— With a file from The Canadian Press

Fitness

Put the fun back in your fitness routine with this 10-minute follow-along workout from The Curvy Girl Trainer Lacee Green

Published

16 hours ago

April 22, 2026

Press Room

Put the fun back in your fitness routine with this 10-minute follow-along workout from The Curvy Girl Trainer Lacee Green

Ever feel like beginner-friendly workouts are anything but?

That’s how BODi Super Trainer Lacee Green felt, so she devised a three-week, entry-level program designed for genuine newcomers to exercise—or those just getting back into it.

“My beginner-only plan is for every body and everybody,” Green tells Fit&Well.

Green’s program combines low-impact cardio, strength, core and mobility workouts for a total of five sessions a week and 30 minutes a day.

One of the routines she loves—that she says will provide a flavor of the plan—is a total-body cardio workout inspired by seven different sports.

“There is no repetition, it’s all bodyweight and super fun,” she says. “We do basketball, we do pickleball, we do soccer, and it’s really going to get your heart rate up.”

It will all count toward the CDC’s recommended 75 minutes of vigorous-intensity aerobic activity per week, while incorporating resistance training elements to strengthen your bones and muscles, she explains.

And Green has provided the full 10-minute routine below for you to try.

10-minute cardio workout for beginners

Press play on the video above and Green will guide you through the workout, or keep reading to see what’s in store.

Green’s 10-minute beginner-only cardio workout is inspired by seven different sports that she says will help channel your inner athlete.

Each sport links to an exercise during the routine. Follow the short warm-up, then perform each move for 40 seconds and rest for 20 seconds, for one round per sport.

In the video, another trainer demonstrates variations of each exercise so you can make it slightly more challenging as desired. The workout concludes with a short cool-down.

Here’s a brief breakdown of each exercise.

1. Basketball catch and shoot

Step to your side, then reach up into full extension as if shooting a three-pointer. Repeat by shuffling from side to side.

2. Quick football feet

Lower into a quarter squat with your feet wide apart and alternate quick stepping onto either foot. On Green’s cues, switch the direction you face from center to left and right.

3. Skater side-step

Step side to side as if skating, hitting an imaginary hockey stick across your body.

4. Soccer kick-up

Keeping light on your feet, hop from side to side as if juggling a football with your feet.

5. Pickleball shuffle

Lower into a half squat with your hands together in front of you. Keeping low, step or jump forward, then shuffle back to the start position.

6. Boxing jab cross

Stand side on with slightly bent knees and your guard up. Alternate throwing jabs with your left and right, switching your stance after 20 seconds.

7. Baseball squat to high plank

With your feet wide apart, lower into a deep squat with your hands up like a catcher. Place your hands on the floor and step back into a high plank, then back to the low squat.

About our expert

Lacee Green

Lacee Green is a BODi Super Trainer, certified personal trainer (CPT) and coach with more than 10 years of experience. She hosts a number of BODi on-demand fitness programs that are designed to challenge and motivate you while also providing a supportive and inclusive environment.

Fitness

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

Published

1 day ago

April 21, 2026

Press Room

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

research review

People with high cardiorespiratory fitness were 36% less likely to experience depression and 39% less likely to develop dementia than those with low cardiorespiratory fitness. Even small improvements in fitness were linked to a lower risk. Experts believe that exercise’s ability to boost blood flow to the brain, reduce bodywide inflammation, and improve stress regulation may explain the connection.