1) Walking
It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.
2) Jogging or running
Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week.
3) Cycling
Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.
4) Weight training
One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. In this study, that increase was equivalent to burning an additional 125 calories per day (13Trusted Source).
5) Interval training
One study in 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (18Trusted Source). That means HIIT can help you burn more calories while spending less time exercising.
6) Swimming
One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors. Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.
7) Yoga
While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss. Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online.
8) Pilates
Pilates is a great beginner-friendly exercise that may help you lose weight. If you’d like to give Pilates a go, try incorporating it into your weekly routine. You can do Pilates at home or one of the many gyms that offer Pilates classes.
