The Effective Weight Loss Workout Plans with Proven Results

weight loss workout plans

Six out of ten Americans are trying to lose weight, according to another research about half of the adults in the US are working towards weight loss. There are many factors that play part in weight loss, workout being one major one. Weight is lost when the calories you take are less than calories you burn, so it is a calorie deficit. Exercise is an efficient way that helps in burning more calories. In addition to that, there are lots of other benefits of working out apart from the ones you get from losing those extra pounds of fat. Muscle, brain, skeletal strength, better mood, fewer changes in diseases are just the beginning of it. The following are the proven workouts that are effective in weight loss.

Running and jogging

Running and jogging are great exercises if you want to lose weight. Generally, it goes like this, jog to warm your body up and then have a good run. Push your body and limit slowly to see effectiveness and results. They both are slightly different and jog is even very close to speed walking. According to Harvard Health if a person is weighing 70 kgs s/he would be burning about 298 calories for 30 minutes of jogging at a 5mph pace. Whereas, running at 6mph would result in 327 calories burned for the same person and amount of time. Belly fat wraps around your internal organs and is said to be the source of diseases like diabetes, obesity and many others. Running and jogging is an effective way to burn this fat.

These are easy exercises if you do not have time to go to a park you can do it in your home. Basically, it can be done anywhere. On different days, three to four hours in a week of this workout is said to be optimum. But even once a week is something to start with. A good pair of shoes and the right shorts will save your joints and give better results.


These days you can buy a machine and do cycling indoor but traditionally it is an outdoor workout. This is an easy and fun exercise that you can enjoy while burning fat. A person, weighing 70 kgs, cycling stationary bike at a moderate rate can burn up to 260 calories in 30 minutes while if on the regular bike, about 298 calories are burnt, according to research. People who cycle are said to have better fitness and health, low chances of heart diseases, cancer, longer life expectancy, and increased insulin sensitivity compared to people who don’t. Even if you have joint problems, you are a beginner, a pro athlete, or just trying cycling for the first time, cycling is equally good for everyone. It does not cause any damage to joints because you do not have to lift any weights.

Weight training

Talking about weights. This is another choice you have for weight loss and gaining strength. 70 kg person can burn 112 calories in 30 minutes with weight training, says Harvard health research. With the loss in the weight, you will also gain strength not only for muscles but for your bones as well. This makes our metabolism better, so according to research just 11 minutes weight workout only 3 times a week was successful in increasing the metabolic rate by 7.4%. This is equal to burning 125 calories in a day and with 24 weeks of weight training workout increased metabolic rate by 9% which is equal to 140 calories in one day, approximately. So, all in all, this is a great way to lose body fat and weight with the added benefit of gaining strength. But these results will only viable if you do it the right way. Workout clothes are what we often forget but they play an important part in performance enhancement.


Walking is more commonly used and the easiest exercise you can do for weight loss. If you don’t feel like exercising this is an easy place to start without getting overwhelmed from a workout. Walking is a really low impact plus you do not have to bear or lift any weights. According to an estimation from a study, a 70 kg person can burn around 167 calories walking at 4 mph for 30 minutes. A 50-70-minute walk thrice a week reduced waste by 1.5% on average i.e. 1.1 inches. It is easy to merge with your daily routine. For instance, you can walk to your office, go for a walk after dinner with your friends, girlfriend or family, or even walk your dog. Starting low is okay but work up from that increasing the duration and speed, then entering jogging and running zone.


High-intensity interval training is great and effective than rest. According to a study, with HIIT, you can burn more calories in a shorter time compared to most of the other workouts. It is especially effective against belly fat. Just select your exercise and rest times then do a hard intense 1-minute workout followed by a 2-minute rest and repeat.


Swimming is fun and helps in weight loss with body fat reduction it also improves your flexibility and mood. Especially during the summer, there is no better sport than this. You are in the water, having fun while burning fat and getting a better body, reducing the chances to have diseases, and you do not even have to worry about getting injured. Different strokes or styles burn different numbers of calories, just so you know!

Jumping Rope

Jumping rope without a question is one of the best ways and weight loss workout. It is cheap, easily done at home, portable and does not need any machinery. A light warm-up and hard workout afterward would be good. You should start and do as much as possible working up the way, as you get better, note how much you can do in one minute.


Yoga is not insanely great at weight loss but it sure does clear up your mind well. Stretching keeps you flexible and opens the body along with making you calm improving stability and mental health. Yoga once a week and other weight loss workouts on the rest of the days would be a nice combination. Home, office, or park you can do it anywhere, online tutorials are also available for help but if you like to join a class as it gives a better sense of motivation plus you have some company to enjoy with.

Bottom line

In the end, it depends on you, whatever you decide to go with, just stick to it and work hard. There are tons of other exercises too that you can choose from.

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Rudy Mawer is a certified sports nutritionist from the International Society of Sports Nutrition (ISSN). He has a first class bachelor's degree in Exercise, Nutrition and Health and a Master's degree in Exercise and Nutrition Science. Rudy has worked as a sports nutritionist and trainer for 7 years and has helped hundreds of people transform their physiques. He has worked with many professional athletes and teams, including the NBA, professional bodybuilders, world triathlon gold medalists, and Hollywood celebrities. Rudy bridges the gap between science and real-world application. He applies the latest research into his writing and consulting practices.


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