Workout Routines To Help Lose Weight

Over 1.9k of you Google 'weight loss exercises' monthly, so it's safe to say that weight loss or fat loss are fitness goals for a decent number of you. And if you're looking to exercise to help you with that - though we always recommend seeking advice from a healthcare professional - you're looking in the right place. The NHS recommends that you to engage in 150 minutes of moderate-intensity activity, or 75 minutes of vigorous activity, per week, to aid weight loss. A

Study conducted at the University of Kansas also confirmed that exercise was an important component of weight loss and potentially the best indicator of weight maintenance.

But weight loss is definitely not the only reason to get your blood pumping: exercise has a whole host of benefits, including - according to the Centers for Disease Control and Prevention (CDC) - improving brain health, reducing the risk of disease, and strengthening your muscles and bones, now and all your years ahead. For general health, the NHS recommends doing at least 150 minutes of moderate-intensity activity,

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One of the best things about fitness is the variety of options available - whether you prefer yoga, hitting the gym, or running outside, so you're bound to find a club, culture, or - dare we say it - cult that's right for you.

Without further ado, we've got eight forms of exercise to lose weight, guided by our fabulous panel of fitness experts and PTs. Whether you're a beginner just easing into working out or you're curious about approaching weight loss safely and sustainably, we've covered all the bases.

And while we've got you: don't forget to check out our Women's Health app, available to download on Google Play and from the App Store, for workout videos you'll love.

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'It helps to burn harmful visceral fat, commonly known as belly fat, ' says PT and CEO of Peak Performance Health, Richard Puplampu. But, and this is important, going out and trying to run for 30 or 40 minutes without proper training won't do you much good. Instead, stick to a plan and work your way up.

This four-week running plan designed by personal trainer and run coach Tashi Skervin-Clarke will help to get you to a place where you can run for 30 minutes non-stop.

Or learn how to start running with 30 tips for beginners and dig deeper into running for weight loss. Whatever you choose, do it safely, sustainably with progressive goals in mind. Not mammoth feats that'll push your body to its upper limit.

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'There are plenty of benefits of cycling; it is an aerobic workout that's brilliant for increasing your body temperature, improving endurance and helping support the cardiovascular system, ' explains says trainer and founder of Glam Fit Jenna Rigby.

It works as weight-loss exercise, too: a study carried out at the University of California found that minimally to moderately, but otherwise healthy women, who worked their way up to indoor cycling for 60 minutes daily over just over 6 months lost 12% of their initial body weight.

'You can burn up to 600 calories per 60 minutes [depending on your body weight and fitness levels] which is a great workout, ' Rigby continues. However, she caveats, it’s not ideal for beginners initially as poor form, lack of mobility and low stamina could cause issues.

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Pushing pedals to hit your weight loss goals can be fun, too – not least because you can get your kicks on an exercise bike as well as out in the real world on an actual bike.

Fall into the category of HIIT: high-intensity exercise with short breaks, whereas a bike ride is more likely to count as LISS (low-impact steady-state) cardio, which is slower with consistent effort throughout.

That being said, smashing a spin class every day will create more stress in your body than a gentle daily 30-minute bike ride as your body is put under more strain. Commit to three to four cardio sessions a week, focusing on mixing up the sessions between high and low intensity.

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According to Nike and ITV trainer Luke Worthington, a mix of strength training (more on this later) and walking is the best way to lose weight well.

'The most effective way to reduce body fat is to remain in a mild energy (calorie) deficit... and the most effective way of doing this is to increase NEAT [Non-Exercise Activity Thermogenesis – every activity you do that burns calories but isn't exercise, sleep or eating], ' he says.

So, everything from household chores to a lunchtime walk increases our NEAT and helps to keep our fat burn ticking over each day. 'By increasing the amount we walk – 10, 000 daily steps is a great and achievable goal, ' he suggests.

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If walking for weight loss is your goal then it can be good to work to a structure: enter our four-week plan, designed by PT Sam McGowan to get your steps up and improve stamina.

Whether you're following a strength training for beginners guide or are familiar with lifting dumbbells and kettlebells, strength training is a fantastic way to maintain and build lean muscle tissue. The more muscle you have, the more calories you'll burn each day during workouts and at rest.

'An improved metabolic rate [how quickly your body uses fuel and fat for energy] will lead to more calories being burned throughout the day and lower your chances of struggling with big fat loss plateaus, ' says PT and online fitness and nutrition coach, Daniel Harrod.

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'To build and maintain muscle, you need to place greater stress on the muscle tissue you already have with weights. Traditional steady-state cardio can't provide enough of an impact to achieve any appreciable muscle gains, ' Harrod says. Instead, look to workouts that put your muscles under stress and stimulate new tissue growth.

As it gets, ATM. Characterised by challenging bursts of effort followed by rest, it'll get your heart rate up and then some.

'It works by combining short intervals with short rest, manipulating the heart rate into an anaerobic state [working with limited oxygen], ' explains Rigby. 'You'll benefit from the fat-burning effects long after you've finished the workout.' Trust us when we say it's hard, sweaty work: think jump squats, burpees and tuck jumps.

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Doing yoga for weight loss can seem counter-intuitive, not least because one of the main benefits is a calmer mental state. However, zen vibes aside, there's a lot to be said for the strengthening and lengthening asanas you'll find yourself in.

Focus on the more vigorous yoga flows – Vinyasa and Ashtanga – for a higher calorie burn, or slower-paced classes – Yin and Restorative – to counteract the other forms of exercise you're doing.

Renowned for its focus on the core muscles and lengthening abilities, doing Pilates every day or weekly can help to burn fat by increasing your heart rate but it won't be at the same intensity as exercise like running and cycling.

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'Pilates is an excellent, low-impact way to tone and strengthen the body, ' says PT and founder of the Body Beautiful Method, Aimee Victoria Long. Focus on progressing when you're able and engaging the mind-muscle connection for the ultimate burn.

'Swimming is a great way to lose weight, ' says Puplampu. 'Swimming for 60-minutes, 3 times per week can significantly reduce body fat, improve flexibility and reduce your risk of heart disease. Due to its low-impact nature, it's easier on your joints too which makes it a great option for people with injuries or joint pain. '

Slow and steady really does win the race and it's no different when starting an exercise regime. Go too fast out the gates and you risk causing yourself an injury and being benched for the months it takes to heal.

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'Walking is a great place to start, ' says Long. 'Starting straight off the bat with an exercise like running will add more strain to your joints – that are already under pressure if you have excess weight to lose. This could cause an injury which would stop you exercising.

'Start by aiming to complete a 30-minute brisk walk every day. Aim to keep increasing how far you're walking over the 30 minutes and gradually you'll start to see a difference, both in your weight and stamina.'

Once you've got the basics down and are more familiar with moving regularly, you can think about progressing your routine. Scroll up to #3 for our four-week walking for weight loss plan.

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This will depend on your goal, says Long. 'If you're an obese person, try to work towards a healthy target weight, before worrying about fat loss. That being said, if you're starting with some muscle mass and you don't want to lose it, it can be better to measure fat loss.'

Well, learning how to lose weight is a different beast to learning how to lose body fat. The first prioritises changing your weight without too much consideration of whether you're losing fat or muscle. The second looks at where your weight loss is coming from, trying to tweak your exercise and diet to make sure you're maintaining