Best Exercise for Weight Loss

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.


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.

Latest posts by HealthStatus (see all)


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.


  1. Sonie Reply

    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. ..

    1. Georgi Petrov

      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.

  2. Olivia Reply

    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?

  3. Andy Harrison Reply

    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.

  4. Hezal Reply

    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.

  5. Kajri Reply

    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

  6. Rachel Reply

    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!

  7. templerun2 Reply

    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 .

  8. Anna @ UTHFA Reply

    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.

  9. Maria Morgan Reply

    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

  10. Ireene Siniakis Reply

    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.

  11. Tomas Killington Reply

    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.

  12. Amber Reply

    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.

  13. sabrina Reply

    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.

  14. Buddy Reply

    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?

  15. Teji Reply

    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

Leave a Reply

Your email address will not be published.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