THEY say abs are made in the kitchen, not the gym, meaning that without changes in your diet or eating habits, no matter how hard or diligently you work out, you probably won’t see results.

But while generally true, said personal trainer Lennox Richards, there are some exercises that will guarantee weight loss.

“Consistency is key when it comes to exercise for weight loss,” Richards said. “Aim for at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week. Additionally, focus on creating a balanced and sustainable exercise routine that you enjoy and can stick with long term.”

He said while exercise is an important component of weight loss, it’s essential to pair it with a healthy diet for optimal results. Here are some exercises that can help with weight loss:

Cardio

Activities like running, cycling, swimming, brisk walking, and aerobics are great for burning calories and improving cardiovascular health.

High-Intensity Interval Training (HIIT)

HIIT involves alternating between short bursts of intense exercise and brief periods of rest or lower-intensity exercise. It’s highly effective for burning calories and improving fitness in a shorter amount of time.

Strength training

Building muscle mass through strength training exercises like weightlifting, bodyweight exercises, or resistance band workouts can help increase metabolism and promote fat loss.

Circuit training

Circuit training involves performing a series of strength training exercises with minimal rest in-between. It’s a great way to combine cardiovascular and strength training for maximum calorie burn.

Group fitness classes

Classes like Zumba, kickboxing, spin, or boot camp offer structured workouts led by instructors and can provide motivation and accountability.