EXERCISE is a key component of weight loss because it helps create a calorie deficit, improves metabolism, and builds lean muscle mass. “Exercise increases the number of calories you burn, contributing to a calorie deficit, which is essential for weight loss,” said workout developer Mesha Gaye Wright. “The more intense the exercise, the more calories burned. For example, running or high-intensity interval training (HIIT) burns more calories in a shorter time than walking.”

Wright said certain types of exercise, like HIIT and strength training, can boost your metabolism. “They create an afterburn effect (excess post-exercise oxygen consumption), which keeps your metabolism elevated for hours after the workout, leading to continued calorie burn even at rest. .Then there’s strength training, which helps build lean muscle, which burns more calories than fat even at rest. This means that by building muscle, you increase your resting metabolic rate, allowing you to burn more calories throughout the day.“

Here are 10 of the best exercises she lists for weight loss, incorporating both cardio and strength movements that increase calorie burn, build muscle, and boost metabolism.

Burpees

A full-body exercise that combines a squat, plank, and jump, making it great for cardiovascular endurance and calorie burning.

Mountain climbers

A cardio move that targets the core, shoulders, and legs. It helps improve agility and gets the heart rate up quickly.

Jump squats

This explosive exercise targets the legs and glutes while also working the core. Jump squats burn calories and build lower body strength.

Kettlebell swings

Kettlebell swings are excellent for cardio and strength, working the glutes, hamstrings, and core, and increasing heart rate for calorie burn.

Sprints

High-intensity sprints (whether on a track, treadmill, or stationary bike) are fantastic for burning calories in a short time and increasing metabolism.

Jump rope

Simple but effective, jump rope is great cardio that also works the legs and improves coordination. It’s a calorie-torching, high-intensity option.

Lunges with dumbbells

Adding weights to lunges works the legs, glutes, and core while boosting heart rate. Lunges also improve balance and stability. 1

“To use these exercises effectively, you can perform them in a circuit for 30 seconds on, 15-20 seconds off,” Wright said. “For weight loss, balance high calorie burning exercises like sprints or jump rope with strength moves like lunges and kettlebell swings. Stay consistent, and aim to do these exercises three to four times per week for the best results. Incorporating these exercises into your workouts can help boost fat loss while strengthening your body.”