5. Interval training

Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with recovery periods.

Typically, a HIIT workout lasts 10–30 minutes and can burn a lot of calories.

One study in 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (18Trusted Source).

That means HIIT can help you burn more calories while spending less time exercising.

Furthermore, numerous studies have shown that HIIT is especially effective at burning belly fat, which is linked to many chronic diseases (19Trusted Source, 20Trusted Source, 21Trusted Source).

HIIT is easy to incorporate into your exercise routine. All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times.

For example, pedal as hard as you can on a bike for 30 seconds followed by pedaling at a slow pace for 1–2 minutes. Repeat this pattern for 10–30 minutes.

SUMMARY

Interval training is an effective weight loss strategy that can be applied to many types of exercises, including running, jumping, biking, and more. Incorporating interval training into your routine can help you burn more calories in less time.

6. Swimming

Swimming is a fun way to lose weight and get in shape.

Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming.

How you swim appears to affect how many calories you burn. Per 30 minutes, a 155-pound (70-kg) person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 calories doing butterfly, and 372 calories treading water (5).

One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides (22Trusted Source).

Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.

SUMMARY

Swimming is a great low-impact exercise for people looking to lose weight. Moreover, it may help improve your flexibility and reduce risk factors for various diseases.

7. Yoga

Yoga is a popular way to exercise and relieve stress.

While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.

Harvard Health estimates that a 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga (5).

A 12-week study in 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1.5 inches (3.8 cm), on average(23Trusted Source).

Additionally, the yoga group experienced improvements in mental and physical well-being (23Trusted Source).

Aside from burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body's hunger signals (24Trusted Source, 25Trusted Source).

Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online.

SUMMARY

Yoga is a great weight loss exercise that can be done nearly anywhere. It not only burns calories but also teaches you mindfulness to help you resist food cravings.

8. Pilates

Pilates is a great beginner-friendly exercise that may help you lose weight.

According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class, or 168 calories at an advanced class of the same duration (26).

Although Pilates may not burn as many calories as aerobic exercises like running, many people find it enjoyable, which makes it easier to stick to over time (27Trusted Source).

An 8-week study in 37 middle-aged women found that performing Pilates exercises for 90 minutes 3 times per week significantly reduced waist, stomach, and hip circumference, compared with a control group that did no exercise over the same period (28Trusted Source).

Other than weight loss, Pilates has been shown to reduce lower back pain and improve your strength, balance, flexibility, endurance, and overall fitness level (27Trusted Source, 29Trusted Source, 30Trusted Source).

If you’d like to give Pilates a go, try incorporating it into your weekly routine. You can do Pilates at home or one of the many gyms that offer Pilates classes.

To further boost weight loss with Pilates, combine it with a healthy diet or other forms of exercise, such as weight training or cardio.

SUMMARY

Pilates is a great beginner-friendly exercise that can help you lose weight while improving other areas of your physical fitness, such as strength, balance, flexibility, and endurance.