A recent survey reveals that over 50% of Americans attempt to lose weight every year. Apart from dieting, exercise is one of the most effective strategies employed by those who shed off extra pounds and Invite Health. It helps to burn excess calories and play a significant role in weight loss and Solo Strength. In addition to helping in weight loss, exercise has been linked to many other benefits, including stronger bones, improved mood and reduced risk of chronic diseases.

Here are some of the best health and fitness routines for weight loss


This is one of the best exercises for weight loss. It’s the easiest and convenient way for beginners to kick off their fitness journey without feeling overwhelmed. More so, it’s a low impact exercise and doesn’t stress the joints. It is estimated by Harvard health that a 70kg person burns about 170 calories per 20 minutes of walking at a moderate pace of 6Km/hr. It’s easy to incorporate walking into your daily routines. To get started, I have to walk for at least 30 minutes four times a week.

Running/ jogging

Running and jogging are great fitness exercises for weight loss. Although they seem to be similar, there is a slight difference between them. The main difference is in their pace; running pace is faster (9.7 Km/hr.) while the jogging pace is mostly slower (6.4 km/hr.). It is estimated by Harvard Health that a 70Kg person burns about 300 calories per 30 minutes jogging and 380 calories per 30 minutes of running. Further studies reveal that running and jogging can help burn harmful belly fat known as visceral fat. This type of fat wraps itself around internal organs and is known to be one of the root causes of chronic diseases like diabetes and heart diseases.


Cycling is one of the most popular exercises that help in weight loss and improve your fitness. Although cycling is an outdoor activity, most fitness centers and gyms mount stationary bikes that allow you to cycle while indoors. According to Harvard Health, a 70Kg person can burn 250 calories per 20 minutes of cycling on a stationary bike. Studies have shown that cycling is not just a weight loss routine but also helps to improve overall fitness, lower the risk of cancer, heart disease and increases insulin sensitivity. Cycling is suitable for all fitness categories ranging from beginners to athletes. More so, it is a low impact and non-weight bearing exercise; therefore, it will not place more stress on your joints.


Swimming is one of the most exciting ways to lose weight and be in shape. According to Harvard Health, a 70kg person can burn about 230 calories per 30 minutes of swimming. The way you swim affects how much calories you burn. You can burn up to 300 calories when you engage in backstroke, 370 calories engaging in breaststroke, 400 calories doing the butterfly and 350 calories treading water. Another benefit of swimming is its low impact nature, meaning it’s friendly on your joints. It makes it the best option for people who have joint pains or injuries.

There are many more exercises that will help you lose weight. The most important thing is to choose the one you enjoy doing.