What’s the Best Exercise to Lose Weight?

Discover the Ultimate Fat-Burning Exercise for Effective Weight Loss

Weight loss is a common goal for many people, and exercise plays a crucial role in achieving this objective. However, with a plethora of exercises available, it can be challenging to determine which one is the most effective for burning fat and losing weight. This article aims to answer the question: What’s the best exercise to lose weight?

The Ultimate Fat-Burning Exercise: High-Intensity Interval Training (HIIT)

High-Intensity Interval Training, commonly known as HIIT, is widely recognized as the ultimate fat-burning exercise. It involves short bursts of intense exercise followed by brief periods of rest or lower-intensity exercise. This type of training is highly effective for weight loss because it burns a large number of calories in a short period and increases your metabolic rate even after the workout is over.

Why is HIIT Effective for Weight Loss?

  • HIIT workouts increase your heart rate and keep it elevated throughout the session, leading to a higher calorie burn.

  • These workouts cause an afterburn effect, also known as Excess Post-Exercise Oxygen Consumption (EPOC), which means your body continues to burn calories for hours after the workout.

  • HIIT workouts can be tailored to any fitness level and can be done anywhere, making them a convenient choice for those with busy schedules.

Case Study: HIIT and Weight Loss

A study published in the British Journal of Sports Medicine found that people who engaged in HIIT workouts lost 28.5% more fat than those who did moderate-intensity continuous training (MICT), such as jogging or cycling at a steady pace. This study provides strong evidence that HIIT is indeed the best exercise to lose weight.

Other Effective Weight Loss Exercises

While HIIT is highly effective, it’s not the only exercise that can aid in weight loss. Other exercises that can help you burn fat and lose weight include:

  • Strength Training: Lifting weights can help you build muscle, which in turn increases your resting metabolic rate, meaning you burn more calories even when you’re not exercising.

  • Cardiovascular Exercises: Running, cycling, and swimming are all excellent ways to burn calories and improve your cardiovascular health.

  • Yoga and Pilates: These exercises can help you build lean muscle, improve your flexibility, and reduce stress, which can be a contributing factor to weight gain.


In conclusion, the answer to the question, “What’s the best exercise to lose weight?” is High-Intensity Interval Training. However, it’s important to remember that everyone is different, and what works best for one person may not work as well for another. Therefore, it’s crucial to find an exercise routine that you enjoy and can stick with in the long term. Additionally, combining a regular exercise routine with a healthy diet will yield the best results for weight loss.


  • Wewege, M., van den Berg, R., Ward, R. E., & Keech, A. (2017). The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. British Journal of Sports Medicine, 51(8), 665-679.

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