I’ve been a PT and fitness journalist for 10 years – these are the 5 best exercises to lose weight
EXERCISE can be intimidating and hard to devote yourself to, particularly at this time of year, when the rain is as relentless as your craving for carbs.
So how do you find the right workout for you?
As a PT and fitness journalist, I’ve tried everything.
I’ve taken part in endless fitness competitions, marathons and I maintain a regime of runs, strength training and Pilates.
Fitness is so entrenched in my life, I stick to it even at Christmas!
The key is finding an activity you love that can become a habit.
Walking
In my opinion, walking is the most underrated exercise.
It’s kind to your joints, can be done anywhere and can be made easier or harder – plus, it’s free!
Research in The Journal Of Nutrition found that people on a diet lost almost 4lb more if they walked for three hours a week.
We are often told to aim for 10,000 steps a day though this figure actually came from a marketing campaign for a pedometer in the ’60s.
However, it’s been found that just 4,000 steps is enough to make a health difference.*
Going for a stroll can also reduce stress, especially in green spaces.
Plus, walking is a good starting point for building up to other exercise, such as resistance training, which would help make a more well-rounded routine that targets your heart, lungs and muscles.
Fancy turning your newfound love of walking into a hobby?
AllTrails is my go-to for finding varied walking routes in the UK and worldwide, and provides a great way of exploring new areas.
Running
If you want to up the ante, go for a run.
Most people burn around 100 calories per mile, making it one of the best calorie-torching exercises.
Other benefits include a 45% reduced risk of heart disease by running only 10 minutes daily, as well as an added three years to your life expectancy, according to one study that compared runners to non-runners.**
Although there’s debate around whether running damages the joints, a 2023 review of research suggested it was in fact protective against knee pain.***
In my experience, however, running does have a higher risk of injury than other exercises.
To avoid this, always warm up before and stretch afterwards.
I recommend strength training two to three times a week, such as a circuit of squats, lunges and calf raises, either with weights or a resistance band, too.
Strong muscles will protect your joints – plus runs will seem easier.
New runners should check out Couch To 5k.
I also love the Runna app, which offers tailored plans for all levels.
Run clubs are increasingly popular – and are even considered to be the new dating scene.
Most will have a running coach on hand who can offer guidance – visit Runtogether.co.uk for details of clubs near you.
Pilates
Founded in 1926 by Joseph Pilates, in recent years the popularity of Pilates has soared.
It typically involves high reps and small movements to work every muscle in your body.
Reformer Pilates in particular has become the “It” workout, loved by Jennifer Aniston, Hailey Bieber and the Kardashians.
Instead of exercising on a mat, you work out on a “carriage” that looks a bit like a bed but with springs, pulleys and ropes for added resistance.
You’ll boost your flexibility and mobility, improve your posture and tone up.
Pilates has even been found to help decrease lower back pain – a complaint of many people who spend hours slumped over a keyboard at work.
However, it’s your core that will really reap the benefits of Pilates, and I can vouch for that.
I took it up last summer and I’ve seen more improvement in my mid-section than I have the past 15 years of doing ab workouts.
On the flip side, if it’s a calorie burn for fat loss you’re after, Pilates won’t help too much.
You can find at-home workouts on YouTube, but Reformer Pilates can only be booked at studios, which unfortunately are not cheap at £20 or more per class.
HIIT
High-intensity interval training (HIIT) consists of short bursts of your most intense effort of exercise followed by short rest periods.
It has been found to enhance fat metabolism, so you’ll be burning fat long after your workout, and is ideal for those short on time – from my experience, 20 minutes is enough to achieve this.
HIIT had its moment a few years ago, made popular by the likes of Joe Wicks.
But some people may be put off by the jumping around it usually uses to get the heart rate high.
Instead, you could try incorporating HIIT into treadmill runs or cycling.
Sprints are my favourite, as they torch fat in minimal time.
Research recently conducted by the University of New Brunswick found that sprint interval training is the best time-efficient way to burn fat.
I wouldn’t recommend doing HIIT more than three times a week for 45 minutes at a time.
The intensity can put a lot of stress on the body and increase the stress hormone cortisol.
While some stress is good, too much can leave you feeling moody and tired.
Pretty much all gyms run HIIT classes now, from Fitness First to David Lloyd – or search “HIIT class” on YouTube for mostly bodyweight, equipment-free, home workouts.
Strength
If you want to look toned or change your shape, you need to start resistance training with weights.
Research by Obesity Reviews found it to be the most effective exercise to preserve lean body mass,
AKA muscle mass.
Having more of this will boost your metabolism, which will create a greater calorie burn and keep you feeling slimmer.
Worried building muscle will make you look bulky?
I’ve been doing resistance training five times a week for seven years, and I wouldn’t consider myself bulky.
It’s very difficult for women to gain muscle mass like men do, due to our hormonal structure, so don’t be scared of going heavy.
I promise you, Instagram influencers with a curvy butt are not picking up the light dumbbells – though this is where to start as a beginner.
Master your form, then increase your weight over time.
Use a personal trainer at least to get familiar with weights and machines you might use in the gym, because safety first!
A structured plan that allows you to progress and challenge your muscles is the best way to go.
The British Journal Of Sports Medicine found a 10-17% lower risk of death, heart disease, cancer and diabetes associated with strength training.
Plus, for peri– and menopausal women, weight training helps to prevent bone deterioration.
In an ideal scenario, for maximum benefits and optimal fat loss and fitness, combine resistance training with cardio a couple of times a week.