7 Best Exercises for Losing Weight
Calisthenics Academy
November 29, 2022

10 min read

  • fb
  • tw
  • linked


👀Are you looking to lose weight? If so, you’re not alone. Losing weight can be a challenge, but it’s definitely doable. While nutrition plays an important role, adding exercise into your routine improves the process of achieving your goal.

There are many different exercises that can help with weight loss – some are better than others. So you need to check out the 7 best exercises for losing weight to help you improve your physique and health much faster.


✨Weight loss vs Fat loss

Adductor Bridge

But before we talk about the best exercises for weight loss, let’s clarify something first.

🥺 A lot of people think that losing weight and losing fat are the same thing, but they’re not.

It’s important to understand the difference between the two before beginning any type of exercise routine. Weight loss refers to shedding pounds that probably includes losing muscles and fat, while fat loss specifically refers to reducing your body fat percentage.

Both weight loss and fat loss are important when trying to improve your overall health, but for different reasons. Weight loss can help reduce your risk of developing obesity and other chronic diseases, while fat loss can help improve your body composition and make you look and feel better.

People generally talk about weight loss, but most likely, they want to achieve fat loss. Aiming for fat loss helps you retain muscles while losing fats that help improve your overall health. Having a good amount of muscles won’t mean you will look bulky. Muscles are important for everyone, especially as you age.💯

Read More: 📍Senior Calisthenics without Equipment


✨Factors Affecting Fat loss

Calories in and out

Now that we’ve covered the difference between weight and fat loss, let’s cover possible factors that might affect your ability to lose fat.

There are many factors that can affect your ability to lose fat, including:

  • ✊ Genetics: Some people are predisposed to carry more body fat than others. A 2019 study found that genetics play a factor in losing weight. While further research can be done to understand better the influence, you can still definitely make lifestyle changes to improve fat loss.
  • ✊ Gender: Women tend to carry more body fat than men in current literature.
  • ✊ Age: As you age, you may find it more difficult to lose fat. Proper weight management is critical while also battling the effects of muscle loss as we age.
  • ✊ Diet: What you eat can affect your ability to lose fat. A healthy diet is important for fat loss. In fact, diet dictates the progress you will make. You can never out-train a bad diet. Learn more here: 📍Bodybuilding Nutritional Guide
  • ✊ Sleep: Getting enough sleep is important for fat loss.- Stress: High levels of stress can lead to weight gain and make it more difficult to lose fat. Current research states that there’s no “MAGIC” number of hours of sleep. Each person is different. However, around 8 hours is the common number.
  • ✊ Current physique: If you have a lot of body fat to lose, you may find it easier to lose fat than someone who doesn’t have as much body fat to lose.
  • ✊ Medical condition: Certain medical conditions can make it more difficult to lose weight. It’s best to check with your specialist locally and with a nutritionist to address any issues.
  • ✊ Exercise: Exercise is one of the most effective ways to lose fat. Remember, not all exercises are created equal – some are better.

There are many different factors that can affect your ability to lose fat, but exercise is one of the most effective ways to do so.

Not all exercises are created equal when it comes to fat loss. Some exercises are better than others when trying to lose weight.


✨Best Exercises For Losing Weight


Walking Calf Raises

Walking calf raises are excellent for building strong calves, but not necessary for fat loss. Your regular walking motion is excellent enough! 

Walking is a highly underrated but superb exercise for losing weight and for many good reasons.

It’s low-impact so there is a very minimal risk of injuries (unless you slip on a banana peel!). It can be done anywhere without any equipment. Beginners to advanced athletes can benefit from this exercise.

In addition, studies show that walking at least or more than 4 hours per week in total massively decreases the risks of developing cardiovascular diseases.

Walking can easily be implemented into your routine without any trouble. If you have a call, simply walk around your neighborhood or in your local park instead of sitting.

Make it a habit to walk at least 30 minutes every day and you’ll see the pounds begin to drop off without too much trouble.


Chest to Bar Pullup

Calisthenics is bodyweight exercises that use your own weight for resistance. These types of exercises are excellent for losing weight because they’re highly effective and can be done anywhere without any equipment.

Some examples of calisthenics exercises include:


– Planks

– Squats

– Lunges

– Dips


These are just a few examples – there are many more calisthenics exercises out there. The great thing about calisthenics is that you can 📍progress at your own pace. 🎯If you’re a beginner, you can start with easier exercises and work your way up to the more difficult ones. As you get better, you can add more reps or sets to make the exercises more challenging.

Calisthenics is for everyone: for the youth, for the seniors, for men and 📍women.

If you want to read and watch stories of individuals who made massive progress with calisthenics using The Movement Athlete app, check this out: 📍The Movement Athlete Success Stories

🔥Weight lifting

Weighted shoulder flexion


Weight lifting is another excellent exercise for losing weight. This type of exercise helps build muscle, which in turn helps burn more fat. In addition, weightlifting has been shown to increase metabolism and help maintain weight loss in the long term.

If you’re new to weightlifting, it’s important to start slow and gradually increase the amount of weight you lift over time. It’s also important to use proper form to avoid injuries. Once you get the hang of it, you can begin adding more weights and reps to your routine.👊


TMA Jog in place

HIIT, or high-intensity interval training, is a type of exercise that alternates between periods of high-intensity activity and periods of low-intensity activity. HIIT is an excellent way to lose weight because it’s very effective and can be done in a short amount of time.

🤜A typical HIIT workout might involve alternating between running and walking for 30 seconds each. However, there are many different variations of HIIT workouts out there. The important thing is to push yourself during periods of high-intensity activity.

Learn everything you need to know about HIIT and a free workout sample here: 📍20-MIN HIIT Workout for Fat Loss


Cycling is another great exercise for losing weight. It’s low-impact, so it’s easy on your joints, and it can be done indoors or outdoors. Cycling is also a very efficient way to lose weight because it burns a lot of calories in a short amount of time.

If you’re new to cycling, you can start by riding a stationary bike at a moderate pace. Once you get the hang of it, you can begin adding more resistance and increasing your speed.’

The downside of cycling is that you need a piece of descent equipment to perform safely and optimally. However, there are affordable options in the market, so don’t get discouraged. Cycling is also a fantastic means of transportation while offering a no-carbon footprint advantage as well.

Cycling is also a great way to build bigger and stronger legs.


Downward dog

Yoga and Pilates are both 😍excellent exercises for losing weight. These activities help improve flexibility, strength, and balance. In addition, they can help reduce stress levels, which can lead to overeating.

If you’re new to yoga or Pilates, there are many beginner-friendly classes available. Once you get the hang of it, you can begin adding more challenging poses and sequences to your routine.

As you can see, there are many different exercises that can help you lose weight. The key is to find an activity that you enjoy and that fits into your lifestyle. Start slowly and gradually increase the intensity as you get more comfortable. And most importantly, don’t give up! With consistent effort.

🔥General Daily Movement

In addition to specific exercises, it’s important to make sure you’re moving around throughout the day. This means standing up and walking around frequently, taking the stairs instead of the elevator, and just generally being active.

All of these things (Non-Exercise Activity Thermogenesis or NEAT) can help increase your metabolism and burn more calories. And even though they may seem like small things, they can really add up over time. So make an effort to move more throughout your day, and you’ll be well on your way to losing weight.

There you have it – seven of the best exercises for losing weight. As you can see, there are many different options available. So find an activity that you enjoy and start adding it to your routine.🔥


📌Frequently Asked Questions

🔎How long before you can lose weight?

The amount of time it takes to lose weight depends on many factors, including your starting weight, diet, exercise routine, and more. However, most people can start seeing results within a few weeks if they stick to a healthy diet and exercise regularly.

Rather than focusing on week per week diet, focus on changing your overall lifestyle. This will help you continue losing weight towards your goal and maintain a healthy lifestyle.

🔎How many times a week should you exercise to lose weight?

Again, this depends on many factors. However, most experts recommend exercising at least three times per week for 30-60 minutes at a time. This is a good starting point for most people. If you want to lose weight faster, you may need to increase the intensity or frequency of your workouts.

Read more here: 📍Can I Train Workout Everyday?

🔎What is the best way to eat to lose weight?

There is no one “best” way to eat to lose weight. However, most experts recommend following a healthy diet that includes plenty of fruits, vegetables, whole grains, and lean protein. In addition, it’s important to limit processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.

Keep it simple. You don’t have to follow the latest keto, no-meat or other new diets.

  • ✅ Be in a caloric deficit
  • ✅ Focus on whole foods
  • ✅ Meet your nutritional requirements
  • ✅ Enjoy your favourite “junk” food from time to time

Refer to a registered nutritionist for optimal results.

🔎What are some other tips for losing weight?

In addition to exercise and diet, there are other things you can do to support your weight loss goals. These include getting enough sleep, managing stress levels, and staying hydrated (In fact, increased hydration can be associated with weight loss). Making these lifestyle changes can help increase your chances of success.

🔎How much weight should you lose?

The amount of weight you should lose depends on your starting weight, goals, and other factors. However, most people can safely lose about one to two pounds per week by following a healthy diet and exercise routine. This means that it could take several weeks or months to reach your desired weight loss goal.

Be patient and consistent with your efforts, and you’ll eventually get there.

🔎What are some common mistakes people make when trying to lose weight?

One of the most common mistakes people make when trying to lose weight is giving up too soon. It takes time and effort to see results, so it’s important to be patient and consistent with your approach. In addition, many people give up after seeing only small.

🔎How much exercise should I do to lose weight?

The amount of exercise you need to lose weight depends on many factors, including your starting weight and fitness level. However, most experts recommend getting at least 150 minutes of moderate-intensity aerobic exercise per week.

This is a good starting point for most people. If you want to lose weight faster, you may need to increase the intensity or frequency of your workouts.

Add at least 📍2 – 3 times per week of full-body calisthenics for muscle mass rotation.



Losing weight is a common goal, and there are many different exercises that can help. Walking, calisthenics, weight lifting, HIIT, cycling, yoga, and Pilates are all great exercises for weight loss. A healthy diet and sufficient sleep are also important factors in fat loss.

But still, the best exercise is the one you can do consistently. So if you enjoy playing basketball, or tennis or if you enjoy dancing or leisurely walks, by all means, GO FOR IT!

Enjoying the movement you do will help you stick to a routine so you don’t get disheartened if you don’t immediately experience the changes you’ve been aiming for.

If you’re looking for a calisthenics workout that covers all aspects of fitness such as strength, mobility, endurance, and skill development that will help you in losing weight, then you have to check out The Movement Athlete app.

Try out it if you’ll enjoy it. It’s a lifetime training part that can adapt as you improve, shed fat, and get stronger.




Submit a Comment

Your email address will not be published. Required fields are marked *

Related Blogs


IT'S TIME TO BEAT COVID-19 and become the strongest & most mobile you have ever been - FROM HOME!