What are the exercises to lose weight?

Some of the exercises that can help you lose weight are:

- **Walking**: Walking is a low-impact exercise that can burn calories and improve your cardiovascular health. It's also easy to do and doesn't require any equipment. You can walk outdoors, on a treadmill, or up and down the stairs. Aim to walk for at least 30 minutes most days of the week¹.

- **Jogging or running**: Jogging or running are high-intensity exercises that can burn more calories and fat than walking. They can also improve your endurance, speed, and metabolism. You can jog or run outdoors, on a track, or on a treadmill. Start with short intervals of jogging or running and gradually increase the duration and intensity¹.

- **Cycling**: Cycling is another aerobic exercise that can help you lose weight and improve your fitness. It can also strengthen your legs, core, and back muscles. You can cycle outdoors, on a stationary bike, or in a spinning class. Try to cycle for at least 20 minutes at a moderate to high intensity¹.

- **Weight training**: Weight training is a form of resistance exercise that can build muscle mass and strength. Muscle burns more calories than fat, even at rest, so weight training can boost your metabolism and help you lose weight. You can use dumbbells, barbells, kettlebells, resistance bands, or your own body weight as resistance. Aim to do weight training at least 2–3 times per week, focusing on different muscle groups each session¹.


- **Interval training**: Interval training is a type of exercise that alternates between short bursts of high-intensity activity and longer periods of low-intensity recovery. Interval training can increase your calorie burn, fat loss, and cardiovascular fitness. You can do interval training with any type of exercise, such as running, cycling, jumping rope, or burpees. Try to do interval training at least once or twice per week for 10–30 minutes¹.

- **Swimming**: Swimming is a full-body exercise that can tone your muscles, burn calories, and improve your cardiovascular health. Swimming can also be gentle on your joints and reduce stress. You can swim laps, join a water aerobics class, or do other water-based exercises. Aim to swim for at least 20 minutes at a moderate to vigorous intensity¹.

- **Yoga**: Yoga is a mind-body practice that combines physical poses, breathing techniques, and meditation. Yoga can help you lose weight by reducing stress, improving your flexibility and balance, and strengthening your core muscles. You can do yoga at home, in a studio, or online. Try to do yoga at least 3 times per week for 15–60 minutes¹.

- **Pilates**: Pilates is another form of mind-body exercise that focuses on core stability, posture, and alignment. Pilates can help you lose weight by toning your muscles, improving your metabolism, and enhancing your mind-body connection. You can do pilates at home, in a studio, or online. Try to do pilates at least 3 times per week for 15–60 minutes¹.