What type of training should I do to lose weight ?

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Losing weight can be a challenging and daunting task, but it is not impossible.

For most of us we want to lose weight and increase our lean muscle mass to appear more toned and sculpted. But the question that usually bothers us is what type of training should I be doing. Should one focus more on cardio or weight lifting or HIIT exercise ??

Exercise is an essential part of any weight loss journey, and there are several types of training you can do to achieve your weight loss goals. In this blog post, we’ll explore the types of training that can help you lose weight and the exercises you can do to burn maximum calories to shed those extra pounds and take you closer to your goals.

Understanding the Basics of Weight Loss

Before we dive into the types of exercise that can help with weight loss, it’s important to understand the basics.

Weight loss is achieved when you burn more calories than you consume. This is known as a calorie deficit. Exercise can help create a calorie deficit by burning calories and increasing your metabolism, making it easier to maintain that deficit.

To lose weight, including fat loss, it’s important to engage in regular physical activity along with a healthy diet. Here are some types of training you can consider:

  1. Aerobic Exercise

Aerobic exercise, also known as cardio, is a great way to burn calories and improve your cardiovascular health. It involves continuous movement that raises your heart rate and breathing rate. 

Examples of aerobic exercise include running, cycling, swimming, and dancing.

Tip – Aim for 150-300 minutes of moderate-intensity aerobic exercise per week.

  1. Resistance Training:

Resistance training involves using weights, resistance bands, or your own body weight to build muscle. It helps increase your metabolism and burn calories even after your workout is over.

Examples of resistance training exercises include weight lifting and bodyweight exercises 

Tip –  Aim for 2-3 resistance training sessions per week.

  1. High-Intensity Interval Training (HIIT)

HIIT is a type of exercise that alternates between periods of high-intensity exercise and rest. It’s a great way to burn a lot of calories in a short amount of time and can help increase your metabolism for up to 24 hours after your workout.

 Examples of HIIT exercises include sprints, jump rope, and burpees.

Tip –  Aim for 1-2 HIIT sessions per week.

  1. At home workout/ Yoga

Yoga is a low-impact form of exercise that can also help you lose weight. Yoga helps to build strength, increase flexibility, and reduce stress levels.

 There are many different types of yoga, from gentle forms like Hatha to more vigorous forms like Vinyasa. 

Yoga can also help to improve your mindfulness and make you more aware of your eating habits.

Tip –  Aim for 3-4 yoga sessions per week.

PRO TIP:  A combination of strength training and cardiovascular exercise is recommended. 

Now since we know there are many different types of training that can help you lose weight, whether you prefer high-intensity workouts or more low-impact exercises, the key is to find a type of training that you enjoy and that fits into your lifestyle but it is also necessary to know the benefits these trainings have to offer for your overall health and well being.

Let us dive right in.

  1. Improved body composition

Training for fat loss can help you decrease your body fat percentage and increase your muscle mass, leading to a more toned and defined physique.

  1. Increased metabolism

Regular exercise can increase your metabolic rate, which means you burn more calories throughout the day, even when you’re at rest.

  1. Reduced risk of chronic diseases

Maintaining a healthy weight through exercise and diet can reduce your risk of developing chronic diseases such as type 2 diabetes, heart disease, and some cancers.

  1. Improved cardiovascular health

Exercise can improve your heart and lung function, reducing your risk of cardiovascular disease and improving your overall endurance.

  1. Increased energy and mood:

Exercise releases endorphins, which can improve your mood and provide you with more energy throughout the day.

The list doesn’t end here. Achieving your fat loss goals can increase your confidence and self-esteem, leading to an overall improved quality of life.

Physical activity burns calories and can rev your metabolism and influence your hormonal profile.Yet not all exercises are made equal when it comes to fat-burning workouts and weight loss. 

Therefore, this brings us to the question which exercises burn the most fat?

Certain workouts and exercises can help you blaze calories and move your metabolism into a fat-burning mode more so than others.

So, If you have ambitious weight reduction goals or want to get toned, keep reading for the greatest fat-burning workouts.

Consider taking up running if you want to burn the most calories possible.Running burns the most calories per hour.

But if running  isn’t your thing, there are other calorie-burning activities you can try, including swimming, HIIT workouts, and jumping rope. In accordance with your preferences and level of fitness, you can perform any combination of these exercises.

Factors influencing the amount of calories you burn : 

  • duration of exercise
  • pace
  • intensity
  • your weight and height

Consider the following table as a guide for the approximate number of calories you’ll burn throughout each activity for 30 minutes.

The data comes from Harvard Health and the Compendium of Physical Activities

Exercise Activity125-pound (56.8 kg) person155-pound (70.5 kg) person185-pound (84.1 kg) person
Bicycling stationary, moderate210252294
Rowing, stationary, moderate210252294
Calisthenics: vigorous240306336
Circuit Training: general240306336
Running: 5 mph (12 min/mile)240288336
Kettlebell training240296353
Bicycling: 12-13.9 mph240288336
Rowing, Stationary255369440
Boxing sparring270324378
Elliptical Trainer, moderate intensity270324378
Ski Machine, moderate intensity285342399
Aerobics, Step: high impact300360420
Swimming laps, vigorous300360420
Bicycling: 14-15.9 mph300360420
Martial Arts: judo, karate, kickboxing300360420
Bicycling, stationary, vigorous315278441
Jumping Rope (Fast)340421503
Running: 6 mph (10 min/mile)495360420

NOTE – The more calories you burn in 30 minutes, the greater caloric deficit, and thus fat loss, you can expect.

Having learnt enough about the various workout routines and their benefits,  this brings us to our last and final question.


The correct answer to this overwhelming question is NO! 

There is no particular workout/ exercise that can lead to your weight or fat reduction until and unless you are adopting a holistic approach towards your fitness journey. 

Remember that while exercise is an important part of weight loss, it’s equally important to eat a healthy, balanced diet and make lifestyle changes that support your weight loss goals.

If we compare both diet and workouts for fat/weight loss, then DIET BECOMES THE OBVIOUS WINNER.

Let us understand this with this reasoning, 


You are given 30 minutes with no restriction as to whatsoever you eat and how much calories you consume and let us suppose an average individual ends up consuming 1200-1500 calories.


You are again given the next 30 minutes to workout and burn maximum calories possible. Despite the fact  how intense you train, you’ll not be able to burn more than 500-600 calories. 

Comparing the two scenarios you are already behind in burning 600-800 calories. Hence, creating a calorie deficit becomes your best friend here which will take you a long way in your fitness journey.


Calorie deficit +  Mindful eating + cardio + strength training  = Weight loss


A well-rounded exercise program that includes resistance training, cardiovascular training, HIIT, core strength training, mind-body exercises, and increased daily activity along with  making healthy choices in your diet can be an effective way to lose weight.

It’s essential to find activities you enjoy and to vary your workouts to keep things interesting and challenging.

Remember to listen to your body and consult with a healthcare professional before starting any new exercise program.

To book your consultation session, contact 8130312820.

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