By making you burn more calories, many different kinds of physical activity can help you lose weight. Depending on your age, diet, and starting weight, you might lose more or less weight. According to estimates, approximately half of adult Americans attempt to lose weight annually. One of the most common ways people try to lose weight is to exercise, along with following a diet. It burns calories, which is important for losing weight. Exercise not only helps you lose weight, but it also improves your mood, strengthens your bones, and lowers your risk of many chronic diseases.

Here are the top eight exercises for losing weight.

1. Walking:

There's a good reason why walking is one of the best ways to lose weight. Additionally, it is a low-impact exercise that does not put stress on your joints. When walking at a moderate pace of 4 mph (6.4 km/h), a person weighing 155 pounds (70 kg) burns approximately 175 calories per 30 minutes, according to Harvard Health. Walking for 50–70 minutes three times per week reduced body fat and waist circumference by an average of 1.5 percent and 1.1 inches (2.8 cm), respectively, in a 12-week study of 20 obese women. It is simple to incorporate walking into your daily routine. Try walking during your lunch break, taking the stairs at work, or taking your dog for additional walks to increase your daily steps. Try walking for 30 minutes three to four times a week to get started.

2. Running or jogging:

Running and jogging are excellent ways to lose weight. Although they appear to be similar, the main difference is that a running pace is faster than 6 mph (9.7 km/h), whereas a jogging pace is typically between 4 and 6 mph (6.4 and 9.7 km/h). According to Harvard Health, a person weighing 155 pounds (70 kilograms) burns 360 calories per 30 minutes of running at 6 mph (9.7 km/h) or 288 calories per 30 minutes of jogging at 5 mph (8 km/h). Additionally, research has shown that jogging and running can aid in the reduction of visceral fat, or belly fat. This kind of fat covers your internal organs and is linked to diabetes and other long-term conditions. Running and jogging are both excellent exercises that can be performed anywhere and are simple to include in your weekly routine. Begin by jogging for 20-30 minutes three to four times per week to get started. Try running on grass or other softer surfaces if you find that running outside or jogging is hard on your joints. Additionally, many treadmills come equipped with built-in cushioning, which may be better for your joints.

3. Cycling:

Cycling is a popular exercise that can help you lose weight and get fitter. Even though cycling is typically done outside, many gyms and fitness centers offer stationary bikes that let you cycle inside. According to Harvard Health, a person weighing 155 pounds (70 kilograms) burns approximately 252 calories per 30 minutes of cycling on a stationary bike at a moderate pace In addition, studies have shown that people who cycle on a regular basis have better overall fitness, increased insulin sensitivity, and a lower risk of dying from heart disease, cancer, and other diseases. Cycling is great for everyone, from beginners to athletes, regardless of their level of fitness. Additionally, it is a low-impact, non-weight-bearing exercise that won't put a lot of stress on your joints.

4. Weight lifting:

People who want to lose weight often choose to train with weights. In 30 minutes of weight training, a person weighing 155 pounds (70 kg) burns approximately 108 calories. Additionally, weight training can help you build strength and encourage muscle growth, both of which can raise your resting metabolic rate (RMR), or the number of calories your body burns when it's not moving. A six-month study found that, on average, doing strength-based exercises for 11 minutes three times per week increased metabolic rate by 7.4%. This increase corresponded to burning an additional 125 calories per day in this study. Another study found that men's metabolic rate increased by 9% after 24 weeks of weight training, which equated to burning approximately 140 more calories per day. The increase in women's metabolic rate was nearly 4%, or 50 additional calories per day. In addition, compared to aerobic exercise, studies have shown that your body continues to burn calories for many hours after a weight-training workout.

5. Interval exercise:

Short bursts of intense exercise alternated with recovery periods are referred to as interval training, or HIIT (high intensity interval training). A HIIT workout can burn a lot of calories and typically lasts between 10 and 30 minutes. In a study of nine active men, HIIT was found to burn 25% to 30% more calories per minute than weight training, cycling, and treadmill running. As a result, HIIT can help you burn more calories while working out less time. In addition, numerous studies have demonstrated that HIIT is particularly effective at reducing belly fat, which is linked to numerous chronic diseases. It's simple to incorporate HIIT into your workout routine. Simply select a form of exercise, such as running, jumping, or biking, and establish your exercise and rest periods.On a bike, for instance, pedal as hard as you can for 30 seconds, then pedal slowly for 1–2 minutes. For ten to thirty minutes, repeat this pattern.

6. Swimming:

Swimming is a fun way to get in shape and lose weight. According to Harvard Health, swimming for half an hour burns approximately 216 calories for a person weighing 155 pounds (70 kilograms). It appears that the way you swim influences how many calories you burn. Swimming for 60 minutes three times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides, according to a 12-week study of 24 middle-aged women. Swimming has the added benefit of being low-impact, making it easier on joints. As a result, it is an excellent choice for people who suffer from joint pain or injuries.

7. Yoga:

Yoga is a well-liked exercise and stress-relieving activity. Although it isn't usually thought of as an exercise for losing weight, it does burn a lot of calories and has many other health benefits that can help you lose weight. A person weighing 155 pounds (70 kilograms) burns approximately 144 calories during 30 minutes of yoga, according to Harvard Health. In a 12-week study of 60 obese women, participants in two 90-minute yoga classes per week experienced an average of 1.5 inches (3.8 cm) more reduction in waist circumference than those in the control group. Additionally, both mental and physical health improved in the yoga group. Yoga has been shown to teach mindfulness and reduce stress, in addition to burning calories. Yoga classes are offered by most gyms, but you can do it anywhere. This includes doing so from the convenience of your own home, as there are numerous online instructional videos.

8. Pilates:

Pilates is a great exercise that can be done by beginners and may help you lose weight. A study funded by the American Council on Exercise found that a person weighing approximately 140 pounds (64 kilograms) would burn 108 calories in a 30-minute beginner's Pilates class and 168 calories in a 30-minute advanced class. Although Pilates may not burn as many calories as aerobic activities like running, many people find it enjoyable, making it easier to maintain a consistent practice over time. In an eight-week study of 37 middle-aged women, exercising for 90 minutes three times a week for Pilates significantly reduced waist, stomach, and hip circumference when compared to a control group who did not exercise during the same time