there is alote of exercice that people can do for losing weight and get a nicehealty body in this blog we will mention the 5 Exercises to Lose Weight :



1. Walking

Walking is one of the best exercises for weight loss — and for good reason.

It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.

According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5).

A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6Trusted Source).

It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.

To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.

2. Cardio 

The first exercise that many people do when they want to lose weight is cardio. And while cardio is great for elevating your heart rate and burning calories, it's not the most efficient exercise you can do for weight loss. Cardio is important to lose weight, but to really take your results up a notch you need to add in some exercises that build your muscles too. Cardio is an important part of any exercise routine, and you should include it in your weekly routine, along with strength training.

3. Jogging or running

Jogging and running are great exercises to help you lose weight.

Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h).

Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace (5).

What’s more, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes (7Trusted Source, 8Trusted Source, 9Trusted Source).

Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week.

If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.


4. Strength training 



Strength training, with your own bodyweight or lifting weights, is one of the most effective ways to lose weight. Why? First, lifting weights can help you lose fat while still building muscle, which is awesome for your metabolism. Muscle mass burns more calories than fat, which means you burn more calories every day when you have more muscle, even while you're sleeping. 

Muscle mass does not make up for the nutrition side of weight loss, but it can help. Keep in mind, it's your choice whether you use lighter or heavier weights, but both weight categories require a different approach to build muscle effectively. In general, lighter weights require a higher number of reps and sets, and heavier weights require fewer reps and sets.

6. Swimming


Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming.

How you swim appears to affect how many calories you burn. Per 30 minutes, a 155-pound (70-kg) person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 calories doing butterfly, and 372 calories treading water (5).

One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides (22Trusted Source).

Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.