Updated: October 2026
In short: There is no single best exercise for weight loss. Studies put endurance training and the combination of endurance and strength ahead when it comes to fat mass. The NHS recommends at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity, plus strength training on two days. The best exercise is the one you do regularly.
Jogging, swimming, strength training, HIIT or walking: which exercise does the most for weight loss? The answer depends on what you mean by losing weight, weight, fat mass or waist circumference, and on what you can keep up. We checked meta-analyses, the NHS exercise recommendations and a calorie table from Harvard Health, and put them in context without promises.
Which exercise is best for weight loss?
An analysis of 36 studies with 1,564 people compared strength training, endurance training and both together. In studies lasting 10 weeks or more, endurance training lowered body weight by 1.82 kg and fat mass by 1.06 kg more on average than strength training alone. The combination of endurance and strength reduced fat mass by 1.09 kg more than strength training alone. For body fat percentage there were no differences, and none in studies under 10 weeks either.
The authors conclude that endurance and combined training are somewhat more effective for absolute fat mass than strength training alone, and they recommend the combination. The rest is everyday practicality: what you enjoy, you're more likely to do regularly.
Endurance or strength: which is better for weight loss?
| Type of training | What the analyses show |
|---|---|
| Endurance (walking, cycling, jogging, swimming) | Larger drop in body weight and fat mass than strength training alone, with less preservation of fat-free mass |
| Strength training | Weaker for fat mass, but necessary to preserve muscle. The NHS recommends it on two days a week |
| Endurance plus strength | More fat mass reduction than strength alone, recommended by the authors |
| HIIT (interval training) | In an analysis of visceral fat, with high probability among the best methods |
The analysis of visceral fat (84 studies) saw high-intensity endurance and HIIT ahead, and strength training alone weakest. More on this in the article Losing Belly Fat.
How often should you exercise to lose weight?
The NHS recommends that adults do at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity, plus strengthening all major muscle groups on at least two days. The exercise should be spread evenly over 4 to 5 days or every day. You should also break up long periods of sitting with activity. The NHS page on weight loss says that 10 minutes a day already makes a difference.
How many minutes you specifically need for weight loss depends on your diet. We found no uniform figure for this in the sources checked.
How many calories do different sports burn?
Harvard Health lists the expenditure for 30 minutes. The following values apply to a person weighing 155 pounds (around 70 kg). Real values depend on weight, pace and fitness, so take them as a guide.
| Activity (30 minutes) | Calories at about 70 kg |
|---|---|
| Walking, 3.5 mph (about 5.6 km/h) | 133 kcal |
| Walking, 4 mph (about 6.4 km/h) | 175 kcal |
| Dancing (disco, ballroom) | 198 kcal |
| Swimming, general | 216 kcal |
| Stair-climbing machine | 216 kcal |
| Aerobics, high intensity | 252 kcal |
| Running, 5 mph (about 8 km/h) | 288 kcal |
| Cycling, 12 to 13.9 mph | 288 kcal |
| Cross trainer | 324 kcal |
| Strength training, general | 108 kcal |
| Yoga (Hatha) | 144 kcal |
Strength training burns less during the session, but protects muscle. What remains decisive for the deficit is diet overall: Calorie Needs for Weight Loss.
Is exercise alone enough to lose weight?
Usually not. The NHS describes weight loss as a combination of diet and exercise: replacing sugary drinks with water, five portions of fruit and vegetables and 150 minutes of activity. If you train more and eat correspondingly more, you don't build a deficit. How to manage with little exercise is covered in the article Losing Weight Without Exercise, and the basics in Basic Rules for Losing Weight.
What does a weekly plan for weight loss look like?
An example following the NHS recommendations: 150 minutes of moderate exercise, two strength days, rest.
| Day | Training |
|---|---|
| Monday | 30 minutes of brisk walking or cycling |
| Tuesday | Strength: squats, lunges, push-ups, rowing with a band, 25 minutes |
| Wednesday | Rest or a walk |
| Thursday | 30 minutes of swimming or dancing |
| Friday | Strength: repeat the exercises from Tuesday, 25 minutes |
| Saturday | 45-minute hike or bike ride |
| Sunday | Rest, stretching |
If you're just starting, build up duration and pace slowly. If you have symptoms or haven't been active for a long time, talk to your doctor first.
What does HIIT do for weight loss?
High-intensity interval training alternates short, very demanding phases with recovery. In the analysis of 84 studies in people with overweight, HIIT improved weight, body fat, BMI, waist circumference and visceral fat, and, together with intense endurance training, was among the methods with the highest probability of the best effect. How long people can stick with HIIT in everyday life was not the subject of the analysis.
For getting started, it therefore makes sense to begin with moderate exercise. If you have pre-existing conditions, cardiovascular problems or have been inactive for a long time, talk to your doctor first.
When is the best time to train?
We found no robust answer to this in the sources checked. The NHS stresses even distribution across the week. More important than the time of day is that the training fits into your daily life. Sleep plays a part too: according to the NHS, people who sleep badly are more likely to be too tired to exercise and cook, and more likely to reach for high-calorie food. More on this: How Lack of Sleep Can Affect Your Body Weight.
How do you stay on track?
Schedule exercise like an appointment and start small: the NHS writes that even 10 minutes a day make a difference. Its Couch to 5K programme leads to a 5-kilometre run in 9 weeks. Set yourself a goal that doesn't depend on the scales, such as a distance or a weekly routine. An activity you enjoy is better than the theoretically most effective one that you give up after two weeks.
Which exercise suits beginners and home?
The NHS lists as moderate activities, for example, brisk walking, water aerobics, cycling, dancing, doubles tennis and hiking. Vigorous ones are running, swimming, fast cycling, stair climbing, football or skipping. For at home, stair climbing, dancing and bodyweight strength exercises are suitable. You'll find ideas under Ab Exercises. How exercise fits with a cleanse is explained in Exercise While Fasting.
Pairs well with frank.
For your routine around training, you'll find at frank. Organic Ginger Shots. The shots are a drink for in between and not a weight-loss product.
You might also like
- Basic Rules for Losing Weight
- Exercise While Fasting: What You Should Know
- How Many Calories Do You Need Per Day to Lose Weight Healthily?
Frequently asked questions about the best exercise for weight loss
Which exercise is most effective for weight loss?
According to an analysis of 36 studies, endurance training lowers fat mass more than strength training alone. The authors recommend the combination of endurance and strength.
How often a week should I exercise?
The NHS recommends at least 150 minutes of moderate or 75 minutes of vigorous activity per week, spread over 4 to 5 days, plus strengthening on two days.
Is jogging better than walking for weight loss?
Jogging uses more energy in the same time. For about 70 kg and 30 minutes, Harvard Health gives 288 kcal for running at 5 mph and 133 to 175 kcal for walking. But walking is easier to keep up.
Is strength training enough to lose weight?
On its own it's weaker for fat mass than endurance training, but in combination it can preserve muscle. The NHS recommends it on two days a week.
Can I lose weight without exercise?
A deficit through diet is possible. The NHS still recommends exercise because it supports health and keeping the weight off.
Note: This article is for general information and does not replace medical or therapeutic advice. If you have symptoms or pre-existing conditions, are pregnant or take medication, please speak to your doctor first.
