If you are trying to achieve your weight loss goals, one of the most powerful tools in your arsenal is exercise. If you commit to consistently doing the right types of exercises for weight loss, you can supercharge your progress and achieve your goal in no time!

1. Cycling

Cycling is a great holistic workout. It's a cardio activity which means that it's great at keeping your heart rate up, and it can also vary in intensity throughout the workout, which will help keep it sustainable. It is also great for strengthening and toning your lower body. Whether you are a spin class person, an indoor cycle while watching TV person, or a get outdoors and ride person, you'll find cycling gives great results for weight loss.


HIIT stands for high-intensity interval training, and if you are a little short on time, or just looking to getting the biggest bang for your buck energy-wise, this is the workout for you. You can work with a personal trainer to develop a personalised program, or download the free FatBlaster program, whether you are a beginner, intermediate or advanced exercise goer, we have a program that suits your exercise levels. When you do HIIT right, you will burn 25–30% more calories per minute than other types of exercises. A great choice for weight loss.

3. Weight training

While weight training may not be an obvious choice for weight loss, it is an important component for making weight loss and weight maintenance easier. Building muscle means that you will burn more calories at rest, and studies have also shown that your body continues to burn calories hours after weight training sessions, compared with aerobic exercise.

4. Walking or jogging

Walking or jogging are the ultimate accessible workouts. You only need a decent pair of shoes, and some footpaths and you're good to go. Walking and jogging are also great ways to relieve stress and anxiety, by giving your mind a chance to be clear and focused on just putting one foot in front of the other.

5. Swimming

If you have fragile joints, swimming is a great alternative to other, higher impact exercise options on this list. The great news is that you don't have to sacrifice any of the calorie-burning effects of vigorous exercise with swimming. It's a great cardio workout which will get your heart rate up, as well as working your arms, your legs, and your core, which will build muscle and make you stronger.

6. Whatever is enjoyable for you

In addition to the above options, the best kind of exercise you can do is the exercise that is enjoyable and sustainable for you. If that means a morning walk with your friend or your weekly social netball game, you will find that working out in a way you enjoy will keep you motivated to do it again and again. Consistency is key with weight loss, so don't discount the exercise that you do already for fun, just because it is not completely optimised for weight loss. Moving your body in any way will still have a powerful effect.