Best Exercise for Weight Loss

Most people know that exercise should be a part of their weight-loss plan, but it can be difficult to decide what type of exercise routine is best.   You may think you will have to spend hours at the gym every day; however, with the right regimen, you can spend less time exercising and still lose weight.  High-intensity interval training, sometimes simply called interval training, is one of the best kinds of exercise for weight loss.

What is High-Intensity Interval Training?

According to the authors of a 2012 report in Australian Family Physician, high-intensity interval training means exercising at a high intensity for 30 seconds or more, and then following up with a recovery period. This recovery period, the authors explained, can be a period of low-intensity exercise or of complete rest.   For instance, someone doing  this type of  workout may sprint for 30 seconds and then walk for two minutes to recover, repeating this cycle six times.

How Effective is High-Intensity Interval Training?

The research shows that high-intensity interval training is effective for weight and fat loss in both men and women. In a 2014 study published in Applied Physiology, Nutrition, & Metabolism, female subjects completed three weekly sessions of interval training for a total of six weeks.   The sessions consisted of four to six sprints, each followed by four minutes of rest.   At the end of the study, participants lost  an average of 8 percent body fat and decreased their waist sizes by 3.5 percent.

In 2010, a study in the journal Metabolism found that overweight men who completed  six total sessions of interval training during a two-week period experienced significant reductions in their waist and hip sizes.   In the 24 hours following each exercise session, the men also experienced an increase in fat burn.   The men in the study cycled at a sprint pace for 30 seconds and then rested for 4 ½ minutes, repeating this cycle four to six times.

How Does High-Intensity Interval Training Compare to Other Exercise Routines?

Research on high-intensity interval training suggests that it may be more effective than exercising at a continuous pace.   In 2008, researchers for the International Journal of Obesity compared women who exercised at a steady pace to women who completed interval training.   The two groups of women exercised three times per week for 15 weeks.   Compared to those who exercised at a steady pace, women who completed interval training lost a significant amount of body weight, body fat, and trunk fat.

A 2012 study in The Journal of Sports Medicine & Physical Fitness yielded similar results. Researchers for this study compared high-intensity interval training to moderate exercise at a steady pace.   After 12 weeks, both types of exercise resulted in improvements in body composition, but the improvement was more pronounced among those who did interval training.

A more recent study, which appeared in a 2015 edition of Kinesiology, compared the effectiveness of high-intensity interval training to moderate intensity exercise at a continuous pace for overweight women.   The women completed 12 weeks of exercise and worked out four times per week. At the end of the study, women in the two groups lost equivalent amounts of body fat, but women who completed interval training lost more abdominal fat than did women who exercised at a continuous pace.

Not only is high-intensity interval training more effective than moderate exercise in reducing belly fat, but it can also result in weight loss, fat loss, and reductions in waist size among those who exercise only three times per week. If you can make time for 20 minutes of interval training three days per week, you will be well on your way to achieving your weight-loss goals, and you will not have to dedicate your life to the gym.

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HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our health risk assessment, body fat and calories burned calculators.The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years.

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HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our health risk assessment, body fat and calories burned calculators. The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years.

Teji
24. January 2019
Teji
24. January 2019
Much appreciated, Sonia for sharing the astonishing advantages of the high-power interim for weight reduction. It is more viable than moderate exercise for weight reduction

Anees Shah
9. October 2018
Anees Shah
9. October 2018
i have achieved tremendous result by applementing these weight loss tips

marryclaire
29. September 2018
marryclaire
29. September 2018
Thanks, Sonia for sharing the amazing benefits of the high-intensity interval for weight loss. It is more effective than moderate exercise for weight loss

sachin
17. March 2018
sachin
17. March 2018
Focus on your diet also apart from the workout. It will help you to lose weight more easily.

stephy wintes
4. March 2018
stephy wintes
4. March 2018
Amazing post, this is one of the best weight loss exercising program. Thank you,

Luchy Elena
2. February 2018
Luchy Elena
2. February 2018
Great informative post in ever. Thanks

greg
27. October 2017
greg
27. October 2017
HIIT is amazing. It doesn't take long but when you're doing it it feels like it's taking forever!

Buddy
10. October 2017
Buddy
10. October 2017
What type of workout routine would you suggest for someone that wanted to lose as much fat as possible in 6 weeks to prepare for vacation? Would high intensity interval training be best?

Rachael
7. October 2017
Rachael
7. October 2017
I have been trying out HIT for a month now. Loving it! Thank you for the awesome post :)

janifer
30. September 2017
janifer
30. September 2017
so what you think that normal exercise is useless from the weight loss perspective?

sabrina
22. June 2017
sabrina
22. June 2017
Thanks to write this valuable post.The human body is amazing, so complicated yet so simple. Treat your body well, and it will reward you. Getting into a healthy and fit lifestyle is what most people strive for.

Amber
13. June 2017
Amber
13. June 2017
I prefer a bit more moderation and consistency. If you advise people to work out 5 or 6 times a week, it's less likely to be consistent, unless you make it part of your everyday routine - like jogging to work or something.

Marc
3. June 2017
Marc
3. June 2017
I would like to give high intensity interval training a try to see the benefits, thanks for the article.

Lisa Debora
5. May 2017
Lisa Debora
5. May 2017
Your weight loss exercising program are obviously the best.I will maintain your exercising strategy. Thank you for halping..Keep sharing ..

Tomas Killington
27. April 2017
Tomas Killington
27. April 2017
My wife has been trying to lose some weight recently. She can't fit into her favorite pair of jeans, so she's looking for exercises that can help her burn calories. I didn't realize doing sprints with a few minutes of rest in between can reduce body fat percentage and waist size quickly. I'll be sure to share this information with my wife.

Ireene Siniakis
18. March 2017
Ireene Siniakis
18. March 2017
No matter what your ultimate 'Goal' is, it's important to mix up your exercise regime so as to not plateau. High intensity def has it's benefits, but so does Low intensity hence why getting clear on your ultimate goal and reverse engineering it, is the key.

Maria Morgan
1. February 2017
Maria Morgan
1. February 2017
Serious weight loss may reduce quality of life, impair treatment effectiveness or recovery, worsen disease processes and be a risk factor for high mortality rates.Malnutrition can affect every function of the human body, from the cells to the most complex body functions, including

Sonia Roy
26. December 2016
Sonia Roy
26. December 2016
Thanks for the share loved reading the article, please do share more like this wiht us .

Georgi Petrov
20. December 2016
Georgi Petrov
20. December 2016
I agree with you Sonie in regards of all the benefits that you can get by exercising, but on the flip side only exercising won't help you lose weight if you continue eating junk-food. There are so many aspects for good health and weight-loss at the same time. Good article BTW. Thank you.

krystal
6. December 2016
krystal
6. December 2016
I used to be strictly strength training. Heard of HIT a year ago and have seen massive gains since. This is the newest exercise you have to be doing.

Anna @ UTHFA
17. November 2016
Anna @ UTHFA
17. November 2016
Fantastic article! I want to point out that high-intensity interval training will NOT be effective unless you truly push yourself during the interval. This is hard for most people to do and requires a lot of motivation and effort. The point is to 'shock' your body, so do all you can to reach your limits! I think that aerobic exercise and yoga can supplement high-intensity training to add some variety to workout routines.

templerun2
14. October 2016
templerun2
14. October 2016
I found lots of interesting information here.Great work Thanks for the share loved reading the article, please do share more like this wiht us .

Rachel
15. July 2016
Rachel
15. July 2016
I have heard a lot of people say that HIIT has really helped them with their weight loss, so I definitely want to give it a try. Thanks for sharing your thoughts!

roblox
8. June 2016
roblox
8. June 2016
I?m able to bookmark your site and show the kids check out up here generally.

a10
8. June 2016
a10
8. June 2016
I really like the dear information you offer in your articles.

Kajri
1. June 2016
Kajri
1. June 2016
Hello there i am so glad to be here and to read this perfect post.I am just delighted to be here and to read this awesome post.Thanks

tbsbet
30. May 2016
tbsbet
30. May 2016
Most people know that exercise should be a part of their weight-loss plan, but it can be difficult

Hezal
28. April 2016
Hezal
28. April 2016
Hello, I wanna ask one thing that Is high-intensity interval training really work for weight loss in women? basically, we all know exercise is best for weight and fat loss but sometimes I was thinking which exercise will help to reduce weight but here this article will surely helpful for me. Thanks for sharing.

Andy Harrison
3. March 2016
Andy Harrison
3. March 2016
One of the things that I've noticed with people who lose weight, is that they will tend to gain it back after they lose it. Which to me, that's not the most ideal thing inn the world. It is important that you need to control your weight once you have gotten to your desired level. Doing something like this, so a high intensity exercise, would be beneficial to those looking to keep their weight at a healthy level.

Olivia
14. December 2015
Olivia
14. December 2015
High intensity interval training (HIIT) is all the rage in the fitness industry ? and now research has claimed that this kind of maximum capacity exercise routine can get great fitness and health results in as little as seven minutes a few times a week. But I heard that since this is really an extreme kind of fitness guide, you must clear all your medical checkup first before trying this out... is this true?

Sonie
14. November 2015
Sonie
14. November 2015
Exercise is best for weight loss. Exercise changes the way your body training. Is really a good and great exercise for all of us. We know that exercise affects the body. Daily, one trick to solve the many problems more effectively and to improve their own ability to pump blood to your brain decisions.With. If you maintain your exercise to fit your life and you gain health and your heart and you will succeed. ..

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