If you’re trying to lose weight, you’ll need to exercise. The amount of exercise you need is determined by your current weight and how much you want to lose.

If you’re overweight, try to aim for at least 30 minutes of moderate-intensity exercise on most days of the week. That helps burn fat and preserve muscle mass, which leads to better results than fewer minutes at a higher intensity.

If you’re underweight, try to aim for at least 60 minutes of moderate-intensity exercise on most days of the week. This helps build muscle mass and keep your metabolism running faster.

Right here on Buy and Slay, you are privy to a litany of relevant information on the best exercises to lose weight and stay active, exercise for weight loss in 7 days, fastest weight loss exercise, and so much more. Take out time to visit our catalog for more information on similar topics.

Amount Of Exercise For Weight Loss

Exercise is one of the first things people think of when they hear the word “weight loss.” After all, exercising is almost always part of a weight-loss regimen because it’s one of the fastest ways to reduce the number on the scale, explains Bill Daniels, CSCS, CPT, the founder of Beyond Fitness.

But, there are so many additional reasons to exercise that have nothing to do with weight loss, such as improving your mood and reducing your risk of a myriad of diseases, including heart disease, diabetes, and even some cancers.1 Exercise also increases strength, mobility, endurance, and stamina. Plus, it helps us move better, breathe better, and improve visceral (organ) health. 

If you are considering exercising for weight loss, you may be wondering how much you need to do each day or each week in order to lose weight. Here is what you need to know about exercising for weight loss including tips on how to create an exercise routine.

Weekly Exercise Recommendations

The American College of Sports Medicine (ACSM) and Centers for Disease Control and Prevention (CDC) both recommend that adults get at least 30 minutes of moderate-intensity aerobic activity five days per week or more. This recommendation averages out to about 150 minutes per week. If you prefer more vigorous activity per week, three or more 20-minute sessions (60 minutes) will help you meet your goal.

The ACSM and CDC also recommend engaging in strength training activities a minimum of twice weekly. These activities should hit all of the major muscle groups, working the upper body, lower body, and core.

To reduce your body weight by 5% or more, or to maintain your recent weight loss, the U.S. Department of Health and Human Services indicates that a minimum of 300 minutes of moderate-intensity activity weekly may be needed.

If you modestly (not drastically) reduce your calorie intake in addition to exercise, this rate of physical activity per week is likely to improve your weight loss results. Of course, it depends on your starting baseline, changes in dietary habits, and your individual response to these exercises and dietary changes, says Jason Machowsky, RD, CSSD, a sports dietitian and registered clinical exercise physiologist at Hospital for Special Surgery’s Tisch Sports Performance Center.

Once you’ve reached your goal weight, the CDC suggests continuing to get at least 150 minutes of moderate-intensity physical activity per week, 75 minutes of vigorous activity, or a mixture of the two. However, remember that this amount varies by person. Some people may need more exercise to maintain their weight.

Daily Exercise Guide for Weight Loss

Weight loss is achieved through the basic means of calories in (or calories consumed) versus calories out (or calories burned), explains Jennifer Sobel, NASM-certified personal trainer. In other words, if you consume fewer calories than you’ve burned in a day, you will achieve weight loss. 

“One of the biggest issues is that people often wind up eating more because they think that if they exercise that day it entitles them to eat more food because they burn more calories,” Sobel says. “The thing is, we often burn a lot [fewer] calories exercising than we think, and it’s not hard to eat those equivalent calories we burned off in a workout, and then some.”

We often burn a lot [fewer] calories exercising than we think, and it’s not hard to eat those equivalent calories we burned off in a workout, and then some.

— JENNIFER SOBEL, NASM-CPT

If you are hoping to lose weight, aiming to lose 1 to 2 pounds per week is a healthy weight loss goal. Losing 1 pound of weight generally requires that you burn about 3,500 calories. But keep in mind that trying to lose 1 pound of fat with exercise alone can be difficult and time-consuming for some people. For that reason, you may want to combine diet and exercise to reach the right calorie deficit for weight loss.

How Much Exercise Is Needed For Weight Loss

Because the road to weight loss can look a little different for every individual, the best way to determine how much exercise you need to support your weight-loss efforts is to first calculate your basal metabolic rate, or BMR, Sobel says.

Your BMR measures the amount of calories your body needs to perform the most basic functions like breathing, circulation, and cell production. Once you determine how much of a caloric deficit you need each day to reach your weight-loss goals, you can then create an exercise regimen that affords you this deficit.

Why Exercise Is Important to Weight Loss

Not only does exercise burn calories and help you create the daily deficit that will yield results, but it also helps build muscle and reduce body fat, explains Daniels. 

“Muscle uses more energy than fat, which means that the more muscle you have on your body, the more calories your body will naturally burn,” he says.

What’s more, research has found that muscle tissue contributes to an estimated 20% of total calories burned in a day versus 5% for fat tissue. So, in addition to exercise creating a calorie deficit that helps you lose weight, building muscle too can assist in burning more calories during periods of rest. 

How to Create an Exercise Routine

The ideal exercise routine for you may look different than that of your friend, colleague, or neighbor. These tips can help you create an exercise routine that yields weight loss in a safe and healthy manner. 

Choose Activities That You Enjoy

The best way to establish a fitness routine that you will actually commit to is to choose an activity that you actually enjoy doing. 

“Forcing yourself to do an activity you don’t enjoy will always be an uphill battle and will make it much more likely that you’ll eventually quit,” says Sobel. 

She recommends thinking about the activities you most enjoyed throughout your life and especially as a child—whether that’s playing a sport, gardening or landscaping, or going for a jog. 

“Expand your mind around what exercise is and think of it more as being active, rather than exercising,” she suggests. “Focus on enjoyment first and you’ll naturally hit your goals.”

Start Simple and Progress Slowly

Your exercise routine should be something that you can maintain—not something that totally wears you out and makes you want to take long breaks. Not only should there be no rush when it comes to intensifying your exercise routine, but Sobel warns that doing so could lead to injuries, which is the last thing you want. 

“Whatever activity you choose, think about progressing slowly from week to week,” she says. “Increasing by 20% is a good guide. For example, if you walk 1 mile on week one, walk 1.2 miles in week two.” 

Cross-Train 

Cross training, or switching up your exercise routine frequently with the goal of establishing more balance and strength in your body can help boost weight loss, improve your total fitness, and even reduce your risk of injury.

“If you walk as your primary source of exercise, try adding some strength training as well, or, if you strength train, incorporate some yoga for flexibility,” says Sobel. “Doing multiple types of activities will minimize the risk of injury and help ensure your body is balanced and fit.”

Why Nutrition Should Also Be Considered

Eating a nutrient-dense diet is an important part of any weight-loss regimen. Not only does eating whole foods that are rich in vitamins, minerals, and nutrients help keep you healthy, but they also provide you with the fuel you need to increase your energy during workouts, says Daniels.

He recommends eating plenty of vegetables, fresh whole fruits, quality sources of protein, and avoiding processed foods. He also recommends drinking adequate water to prevent dehydration. The goal is to ensure you are eating a nutritious, balanced diet that will fuel your body not only during exercise but during daily activities.

FREQUENTLY ASKED QUESTIONS

How much do you need to workout per day to lose weight?

If you are active everyday with activities or if your job requires you to move around a lot, then you’re going to need less exercise each day than someone who sits at a seat for 12 hours per day. You may want to start with 20 to 30 minutes 2 to 3 days each week and then expanding to longer and more frequent workouts as you gain confidence and strength.

Which is more important to weight loss, cardio or resistance training?

The answer really depends on your weight loss, goals, and body type. However, some experts recommend resistance training  because building muscle burns more fat and calories, even if you are at rest. The best exercise programs, though, contain both cardio and resistance training.

How much exercise should a beginner do per day?

The ACSM recommends a minimum of 30 minutes of moderate-intensity exercise, 5 days a week. If you’re just starting out, you can start with less frequency. The key is consistency—even if that involves 20 minutes on 3 days a week. In short, some exercise is better than no exercise.

Can 10-minute workouts spaced throughout the day be effective in losing weight?

Some movement is always better than no movement. In fact, research has found that short bouts of exercise throughout the day can be beneficial. Each burst of exercise is burning calories and if you add them all up at the end of the day, they could amount to the same as if you did one single exercise for a longer period of time.

The Best Exercises to Lose Weight and Stay Active

Losing weight is easier said than done, and there isn’t a magic pill to take off pounds. Instead, you have to burn more calories than you take in. This involves a healthy diet, as well as a combination of cardio and strength training.

Ready to shed stubborn pounds? Here’s a look at some of the best cardio and strength-training exercises for weight loss, along with tips to be active throughout the day.

4 cardio exercises for weight loss

Cardiovascular workouts (or simply cardio) elevate your heart rate. These are some of the most effective forms of exercise for weight loss because the greater your heartbeat, the more fat you’ll burn, explains Multazim Shaikh, a fitness trainer and nutritionist with FamFits.

To lose weight or maintain weight loss, you’ll need up to 300 minutes of moderate physical activity a week, according to the Mayo Clinic. This averages about 60 minutes, five days a week.

If you’re busy, split up your cardio into three smaller workouts a day. One example: Exercise 20 minutes in the morning before work, walk 20 minutes on your lunch break, and exercise for 20 minutes after dinner.

Great cardio workouts to help you lose weight include:

1. Low-intensity cardio

You don’t have to exercise at a high intensity to lose weight. If you’re a beginner or have physical limitations, low-intensity cardio can also help you burn calories and drop pounds.

These workouts include jogging, bicycling, power walking, swimming, and aerobics. Start slow and gradually up the intensity as you adjust to your new routine.

Aim for 60 minutes of low-intensity cardio five days a week. As you become more physically fit, carry hand weights while jogging, walking, or doing aerobics.

2. Jump rope

Jumping rope not only improves coordination and cognitive function, but the intensity of this workout elevates your heart rate, helping you burn about 1,300 calories per hour, explains Shaikh.

  1. Warm up with 8 to 10 jumps.
  2. Then jump continuously for 1 1/2 minutes.
  3. Rest for 15 to 30 seconds and repeat.
  4. Complete 3 sets.

You can switch up your routine, too. Jump one set on a single leg, one set with both legs, and one set while running in place.

3. Burpees

Burpees combine squats, jumps, and pushups. It’s an effective workout because you’re burning fat from your overall body, and you’re training multiple muscle groups like your chest, legs, and core, says Shaikh.

  1. Do 10 reps in 30 seconds and then rest for 30 seconds.
  2. Repeat for 5 minutes.

4. High-Intensity Interval Training (HIIT)

This cardio workout has increased in popularity due to its ability to maximize calorie burn and fat loss. It involves intense bursts of exercise to elevate your heart rate, followed by 15 seconds of rest.

HIIT is great if you don’t have a lot of time. You’re able to exercise for a shorter length of time, yet complete a more intense and strenuous workout. As a result, you’ll continue to burn calories for hours after the workout, notes Shaikh.

Here’s an example of a HIIT routine:

  1. Complete butt kicks for 45 seconds, and rest for 15 seconds.
  2. Next, perform jumping lunges for 45 seconds, followed by 15 seconds of rest.
  3. Complete burpees for 45 seconds, and rest for 15 seconds.
  4. Repeat for 10 to 20 minutes.
  5. You can also incorporate other movements like mountain climbers and jump squats.

Or, you can try to complete a HIIT workout on a treadmill:

  • Warm up for 5 minutes.
  • Then sprint at a high-intensity speed for 1 minute.
  • Walk for 30 seconds, and then sprint again at a high-intensity speed for 1 minute.
  • Complete 8 to 10 sets.

5 strength-training exercises for weight loss

Even though strength training alone doesn’t have fast results, don’t ignore weight training or strength training when losing weight.

These training sessions can fire up your metabolism. And because they build lean muscle mass, you’ll burn more calories during exercise and at rest, according to Stephanie Blozy, an exercise science expert and the owner of Fleet Feet in West Hartford, Connecticut.

Great weight and strength-training exercises to help you lose weight include:

1. Kettlebell swings

This full-body, demanding workout will amp up your heart rate while increasing your arm and leg strength and helping you develop a strong core, explains Blozy.

  1. Complete a two-handed kettlebell swing for 20 seconds.
  2. Rest for 8 seconds.
  3. Repeat 8 sets.

Blozy recommends lifting faster to boost your heart rate even more and have a more cardio-intense workout.

2. Pushups

Pushups are an excellent exercise for stabilizing the core, building upper body strength, and increasing muscle mass in your arms.

If you’re a beginner, start with 3 sets of 10 reps. Rest 60 to 90 seconds between each set. Gradually increase your number of reps as your strength improves.

3. Lunges

“I love the options lunges provide because you can do them forward, backward, weighted, and unweighted,” says Blozy. “For the weighted version, hold a kettlebell or weight plate next to your chest, or make it even more challenging and lift the weight overhead.”

  • Complete 1 set of 8 to 12 lunges per leg.

4. Step-ups

Blozy also recommends step-ups as another great exercise to strengthen the legs while stabilizing your core and lower back muscles. “Start with a small step height (6 to 12 inches) and then progress to a higher height, like 24 to 30 inches.”

  • Complete 5 sets of 5 to 10 reps per side.

Want to make it challenging? Add weight by holding a dumbbell or kettlebell next to your chest or hold one in each hand, Blozy says. “Not only will your quads burn, but your heartrate will accelerate and sweat will pour.”

5. Deadlifts

Blozy also suggests deadlifts as an exercise to build muscles in both the lower and upper body, while reducing fat. She encourages lightening the load to 50 to 70 percent of your max, and increasing the reps so it’ll feel more like cardio than weight training.

  • Complete 1 to 3 sets of 10 to 20 reps.

Simple ways to be active every day

Along with a regular exercise routine and a healthy diet, look for other ways to be active every day.

Remember, the more you move, the more calories you’ll burn. This can maximize your weight loss efforts and help you reach your goal sooner.

  • Pace the room during commercial breaks, between show episodes, or while talking on the phone.
  • Take the stairs rather than the elevator.
  • Park your car in the back of parking lots.
  • Get a fitness tracker. Some trackers send alerts when you’ve been sedentary for too long. These alerts remind you to move.
  • Schedule walking meetings with your coworkers.
  • Fidget in your seat, such as tapping your hand, rocking your leg, or engaging your abdominal muscles as you sit. According to one study, people with obesity who fidget might expend an additional 350 calories per day.
  • Get off the bus or subway a stop earlier, and walk the rest of the way to your destination.
  • Put on headphones while cooking or completing other household chores. This will encourage you to move or dance.
  • Walk the dog as a family.

How to stick with an active routine?

Starting and sticking with an exercise routine is probably the hardest part. But a few tricks can make it easier to stay active.

Stay fueled with foods

For example, eat a light snack before exercise to keep your energy up. Nothing too heavy, though. Great pre-workout snacks include:

  • dried fruit
  • banana
  • trail mix
  • energy bar
  • peanut butter crackers

Sleep enough

Also, get plenty of sleep the night before exercising. It’s harder to work out when you’re sluggish or exhausted. You should also get a workout/accountability buddy. This is someone who motivates you to reach your fitness goals.

Make it fun when you can

Lastly, choose workouts you find enjoyable. If you hate run-of-the-mill aerobic classes, take a dance class instead. Staying active is easier when you’re having fun.

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