The 8 Most Effective Exercises for Full Body Weight Loss


couple doing most effective exercises

REMEMBER: These Are TOP 8 Most Effective Exercises to Speed Up Your Weight Loss! Pay SPECIAL Attention to Exercise #4! These Tips Helped Over 322,000 Readers of SKINNY WITH FIBER!
  • CLICK HERE to jump to the comprehensive calorie table.

Here’s the uncomplicated and unattractive truth about exercise – if you want to lose weight, you need to do quite a lot of it. I know that’s not what all the hyped-up marketers want you to hear (so you can buy one more product promising ‘instant weight loss’).

BTW, You might also want to read these posts for faster weight loss:

However, the sooner you accept this universal truth, the sooner you will reach your goal. But this doesn’t have to be a tragedy!

Video – Best Exercises for Burning Calories
Click on the Image Above to Watch the Video

There are many enjoyable ways to lose that extra belly fat without working out like a crazy fitness addict. Let me present the top eight weight loss exercises you should definitely try!

#1 – Swimming

man swimming in pool
You will burn 653 calories per hour!

For a low impact, high results sport look no further than swimming. This seemingly effortless activity burns hundreds of calories, literally, without you breaking a sweat.

The many swimming strokes will help you get different types of aerobic exercise and will provide a new challenge to master.

Pay attention: Just swim a few laps in the pool every day, and you’ll see a noticeable difference in your fitness level and waistline without any damage to your knees or ankles.

Swimming will help you burn calories, count them in here.

#2 – Cycling

woman smiling on bike
You will burn 508 calories per hour!

Riding a bike is one of the best cardiovascular exercises out there, and it’s also a whole lot of fun! Breezing past traffic as you feel the wind in your hair and burn massive amounts of calories – the benefits of cycling are enormous!

Another great thing about cycling is that it’s a competitive sport so you can use a little competition to motivate you. Just choose one goal that challenges you but is still within your reach and create a game plan for finishing it. Soon, you won’t feel like you’re exercising anymore!

Pay attention: Your competitive spirit will take you through the whole process and help you lose pounds quickly. To check out calories burned, visit this website here.

#3 – Jogging

couple doing jogging
You will burn 435 calories per hour!

Running is one of the best full body workouts out there and the only ‘equipment’ you need is a pair of good shoes. Jogging a few kilometers a day will:

  • Boost your metabolic rate.
  • Increase your fitness levels and endurance.
  • Help you shed that unwanted body fat.

All this will happen faster than you ever thought possible. However, Jogging is hard on your knees, so it is best to make progress slowly, increasing your speed and distance as your fitness levels increase.

Pay attention: Never try to improve your speed and distance at the same time! It’s always best to first focus on increasing your distance. To find out how many calories you burn during this activity, check out this calculator here.

#4 – Aerobic Exercise

women doing aerobic exercises
You will burn 399 calories per hour!

Aerobic exercise is a great way to get your heart pumping and shed those stored calories. A simple 20-minute session few times a week can help you get rid of unwanted weight fast.

There are many different types of these aerobic workouts on the market with varying degrees of success. However, to make sure that you’re using the most effective program, you’ll need to do a little research.

Keep in mind: All you need to do is to search around few review websites and ask a few of your close friends about what would they recommend.

#5 – Weight Training

couple doing deadliftsYou will burn 363 calories per hour!

How would you like to burn calories non-stop for up to 48 hours no matter what you’re doing? That’s the power of weight training and the effect of after burn. Most people, who just want to lose some pounds, think that they don’t need to worry about going to lift some weights in the gym.

This is especially true for women who worry about looking too ‘bulky’! This misconception about weight training and fat loss could be holding back your progress because no dietary regime is complete without a little effort in the gym.

Keep in mind: Building your muscle mass is one of the most efficient ways to burn fat, and the best part is that it continues to burn fat for up to 48 hours after you exercise. Talk about getting the most out of your workout!

#6 – Sex

man and woman engaged in sex
You will burn 292 calories per hour!

Before you brush it off – hear me out. Numerous clinical studies now prove sex is a great form of exercise as well as a natural part of your life.

Regular lovemaking can help you to burn calories, increase the strength of your heart and gain more confidence! So, have more (responsible) sex – doctor’s orders!

#7 – Dancing

people dancing in club
You will burn 254 calories per hour!

If you’re looking for a fun way to tone up your body and lose weight, why don’t you try dancing? This is an excellent way to raise your heartbeat.

What is more, the constant challenges along with the changing rhythm and routines will make sure you never get bored. Luckily, there are many different types of dancing activities so you can be sure that you’ll find something that fits your personality and your lifestyle.

#8 – Walking

older man walking in woods
You will burn 167 calories per hour!

If jogging is a bit too intense for you or if you have joint problems, then walking is an excellent solution! Many studies are indicating that walking can be even better for your weight loss than running, and it’s certainly safer and easier to get started with.

It’s also an excellent way to socialize when you get friends to join you on your walk. This way you don’t get bored with your regime, and you will have a group of people holding you accountable.

Please note: The goal, when you’re walking, is to keep a comfortable pace where talking is a bit complicated but still doable, and you’ll see results in no time. To check out calories burned during this activity, use this tool here.

How Often Should You Work Out?

Exercise for 1 Hour

Calories Burned (120lbs / 54kg Body Weight)

Calories Burned (160lbs / 72kg Body Weight)

Calories Burned (200lbs / 91kg Body Weight)

Calories Burned (240lbs / 109kg Body Weight)











Weight Training










Swimming (Breaststroke)





Aerobic Exercise















Most respectable health professionals recommend that to get the optimum results you should follow these tips:

  • Exercise, at least, three times a week.
  • For around 20 minutes a session.
  • Drink a lot of water.
  • Have at least one rest day a week.

So there you have it – eight legitimate and fun ways to lose your flab and get the shape you of your dreams. I hope you found here the best exercise for weight loss and that you will share your results with us.

You can either choose one or two of these exercises or mix them all up to make sure you have a fun and challenging program for the whole week.

This Is What to Do NEXT – Your Options

Option #1: – Click Here to read great article How to Lose Body Fat Now: The Most Effective Methods Explained on
Option #2: – Click Here to read Beginner’s Guide to 7 Day GM Diet Plan
Option #3: – Click Here to read 6 Really Simple and Effective Ways to Lose Water Weight
Hello, I hope you find here all the best info that will help you lose weight and feel healthy and fit! I want to make this site a great resource for everybody. Please always consult your decisions with your doctor. This website is for informational purposes only!
  • pawan

    I have problem with my knee joints so not able to do hard exercise, even walking is also hurting me..
    please help me to get rid of my problem..
    which exercise is best for me in weight loss program and knee joint pain problem..
    weight– 82 kg
    age– 28 years

    • Nadine

      Swimming? You are weightless in water.

  • Fix

    How are women going to benefit from sex. They just sit there and let guys does all the work. They barely sweat. LOL

    • MISS TK

      Obviously you’ve been with the wrong ones. Lol

  • Stephanie Wood

    I am a doctor (I’m also a dancer, well I was) that’s why i was always skinny but i left dancing and i gain 10 pounds (no big deal, my BMI is normal= 18.5). But to sustain a healthy body and lose weight I recommend green coffee 2-3 times a day and Garcinia cambogia (3 pills a day 2 before lunch, 1 before dinner) and eat small portions many times a day (at least 5 ). Complete this with exercises (just 10 minutes 3 times a day, everyday – no big deal too, huh?). Low simple Carb, HIgh complex Carb (veggies) and high protein diet, a lot of water and if u fel swollen by veggies: TEA with minced Ginger and lemon juice, twice a day…belly will not be swollen). BE PATIENT, the more it takes to lose weight the less probabilities to gain weight later…and just do not count calories, count CARBS. It is proven that simple carbohydrates (jjunk food, sugar, bread, etc) are directly related to weight gain. So , dont eat them and remember: Dont drink your calories (that means: soda drinks, and all the beverages that have carbohydrates.)- “Diet or light” food have MORE carbohydrates than regular but, anyway, avoid drinking soda, milkshakes, etc – and be PATIENT!! It works

    • That’s great advice Stephanie. Do you believe in intermittent fasting? That is where you eat from 1 till 9 everyday. You eat a little bit every hour. Also what’s your take on green tea? I am going to follow your plan.

  • Kay

    Get some good supportive water shoes like the Ryka brand, and run laps in the pool in water that is just above your chest. It’s easy on the joints, so you can workout harder without injury. Also you build more muscle, more endurance, and burn more calories because of the added water resistance.

  • Riaz Hassan

    I used special prepared coffee to lose weight, it reduces 2-3 kgs per month without any dieting it also boosts sexuality. It may available all over. can be asked for availability.

  • Clair

    Hi can anyone help? I’ve started running on the treadmill over the last few weeks & it’s started to affect my knee, I’ve bought a support bandage but it seems to hurt more at night (in bed) I don’t want to stop running as it’s shifting my holiday weight….any suggestions?

    • Fawad

      Dear you should check your feet how is the structure,if you are flat footed then you will need a pair of good Motion control shoes.

    • elise kalaher

      have you just started running? if you have you have to get ‘used’ to it in a way.. start off small.. like 20 mins maybe.. 5 mins running full intensity and then 3 mins low (walking pace)… try and shake things up as well by running on pavements or grass and also changing your shoes to find your most comfortable running shoe? maybe go swimming instead for a day and keep changing it up? warming up and cooling down is a big part of it also!! think of yourself as blue-tack… if your cold and you pull the blue tack the blue tack will break off easily… but if your warm and you pull the blue-tack then it tends to stretch quite a lot.. its the same as your joints. try and build some more muscle around your knees by (i tend to use a wide/thin piece of rubber) laying down on the floor in a neautral position with the band around your ankle area and lifting your leg as high as possible for however number of times… 10-15 times?? on each leg! depends on how your are running too!! hope this advice helped!! and have a nice holiday!

  • mike

    I tried herbal life from Michelle in the charlton centre in dover uk and I lost 7 lbs in 10 days .

    • Christine Derrel

      Hey Mike, thats awesome. I hope you are doing great.

  • James

    I have been told that slowly increasing your exercise can have amazing effects and am starting to implement this. Now I go for a walk during my working lunch instead of sitting at my desk and I go for a walk before getting home because I know once I get home, I’ll sit down for good.

    • Christine Derrel

      Walking is one of the best forms of exercise. Simple as that.

  • Roxy

    Regarding how long people need to exercise. I’d say the 20 minutes, 3 times a week is a minimum. If I don’t exercise at least 3 hours a week in hourly intervals, I don’t lose a single pound. We are all slightly different though.

    • Christine Derrel

      Roxy, try to eat less calories. Thats the secret they wont tell you.

  • Gill

    I am really desperate to get a bike to go cycling in the fresh air this summer.I can’t afford a lot but you can buy a good bike very cheaply second hand, so hopefully will purchase one this month.

    • Christine Derrel

      Bike is a great idea Gill!!! I hope you will exercise and exercise and exercise…. 🙂

  • Laura

    I want to know how sex burns so many calories off in a couple of minutes? haha. I’d burn more off walking to the bathroom!

  • Stacey

    As a woman I want women to embrace weights. They won’t bulk as they think, it is impossible without testosterone.

    • Christine Derrel

      Hey Stacey, thanks a lot for your comment. I agree, lifting weights is awesome.

  • Neil

    Just a quick well done on the ideas. Also it’s ado not adieu…in the phrase without further adieu

    • Christine Derrel

      Hey Neil, thanks a lot. Will correct it.

  • favet

    Yoga should be on the list. I do Bikram yoga and the way you sweat is just unbelievable. I lost the last 7 pounds in just two weeks and I couldn’t be happier. Besides my weight loss I also benefit from the morning meditation as it helps me put my mind to rest and have a happy day.

    • Christine Derrel

      Hey Favet, I really agree with you. Yoga is great form of exercise.

  • samir

    Sex is indeed a great way to burn calories but it all depends on how you do it, if you are the type that lays on his back and wait for the whole thing to be over (just like my ex) than you won’t lose a single pound. You gotta work for it, ladies!

  • ziajy

    Swimming is one of the best workouts for the whole body. It helps you develop long, lean muscles and it works the whole body. I go swimming 3 times a week and then I have some sauna to maximize the burn. To make sure I don’t bail on it I always have a swimming buddy with me and even compete to see how fast we are.

    • Christine Derrel

      Ziajy, swimming is pretty powerful exercise. It burns so many calories.

  • camy

    I love jogging! It helps me relax and puts my thoughts in order. I have an 1 hour run at 6 a.m. and think of things I have to do, who I haven’t call in the last few weeks, plan meals or just listen to cool music. When I get home I do 10-15 minutes of weights and I’m done.

  • Hira

    I do weight training 3 times a week and 2 days of cardio and my body is leaner than when I was a cardio bunny only. This works best for me because I also want to increase my muscle mass and increase my upper body strength. If you want to have visible muscles, weights are the way to go.

  • Martha Robinson

    I love to jog and do it 2-3 times weekly. I would do it more but I just can’t find the time for that. I run around a nearby park while listening to music or just paying attention to birds singing in the trees. It’s one of the activities I enjoy most!

    I also walk my 2 dogs about 4 times every week. When I live my apartment with my husband and my dogs I need to keep them on a leash but I soon get to a place where I can release them to run freely. Then we have to walk about 1 mile until we get to the park where I also let the dogs run around. We (me and my husband) get a lot of exercise done this way. We play a
    lot with our dogs, outdoors and indoors, and that also keeps me in shape.

    I’m considering cycling (at least 1 time every 2 weeks in the beginning) because I always loved this. Whenever I see people doing it I feel a little jealous :). Anyway, great post!

    • Christine Derrel

      Wow Martha, thanks a lot for such huge comment. I love these. I hope you are doing great.

  • givemelibertyorgivemedeath

    Jamie Lei, some people work 40+ hours a week, then come home to kids, dinner needing to be made, homework to be done, laundry, dishes, then bath routine with the kids, then bedtime story, then hopefully they stay in bed….then if your lucky sex with your husband…now….where exactly would taking an hour for yourself to exercise come in???

    • tmj

      If you want it bad enough you will find the time. Set your alarm clock for 30 minutes earlier and exercise before the kids get up. It will be hard at first, but as your energy level goes up it will become habit.

  • Jamie Lei

    This is an awesome list! thanks for sharing Christine. I often wonder why people can’t exercise? I mean there is 24 hours in a day, whats so hard about dedicating 1 hour to our bodies? Exercise not only keeps you healthier but it clears your mind. My favorite from this list is sex and dancing. I take salsa classes and its so much fun

  • TiredtrophyWife

    Yay for Item #7 on this list! I am sure my husband will be so happy to know that I don’t have a headache tonight lol.

  • Charlene

    I agree with this list, if you want to lose weight all over, you need to get out and work your entire body. I loved swimming during my pregnancy. I did not do it to lose weight. I did it because I enjoy working out and staying in shape. By doing exercise when you are pregnant its makes it easier to doing after you have your bundle of joy is born

  • Rita

    Cycling is such a great way to exercise and its something that you can do with your whole family. My family and I have a tradition where we go bike riding every Saturday during the summer. We live in Toronto, Canada and we go cycling in High Park, its very nice and it brings our family closer.

  • Glory Burton

    My favorite form of exercise is jogging. It is so relaxing and I rather enjoying it. I live in the country side so I have good scenery, I get to look at horses and if I am lucky deers. I find that when I go jogging, I not only get a good workout but I also clear my mind. I will focus on just working on my distance, I was trying to do speed and distance but I see now that its best to focus on one at a time. When I gain weight it shows on my face ( it sucks) I find the best way to lose that weight is by jogging and skipping robe.

  • Morris Beckham

    Maintaining your body weight and getting the perfect size is something that is a big struggle for many people. Many people use different process to get that body. The use of diet fat burners and supplements will do most good if you have the right kind of exercise that will support it.

  • Morris Beckham

    To make the list of my favourite fat loss exercises, the biggest requirement is for the exercise to be a compound movement.This means that the exercise uses more than one muscle group when you are working. The more muscles that you use in each movement the better return for your investment.

  • fadhel

    i want to be skinny

  • Anise Blake

    Seeing sex on this list made me laugh but you are so right! Sex is a physical activity so it definitely counts as exercise. It offers an instant mood boost and gives me motivation to keep striving to meet my weight loss goals.

    Let’s get out there and burn those calories!

  • Pepper Locke

    These are all fantastic suggestions! I like to switch up my workouts so that I don’t get bored. Some days I walk, other days I go cycling. Aerobics and dancing are great exercise options for rainy days when you can’t get outside.

    There’s always a way to fit physical activity into your day!

  • Charlotte

    I started jogging when I was in college. Years later it is still something I do on an almost daily basis. Rain or shine, I do not feel complete until I’ve had my run.

    Jogging clears my mind. It is both challenging and rewarding. Jogging has also boosted my confidence. I started out slowly and built up to where I am now. I’ve made such incredible progress.

  • Meg

    I really dislike most exercises but I love to dance! Once you lose yourself to the music you forget that you’re exercising. It’s so much easier to exert yourself when you’re having fun and not constantly worrying about how many calories you’re burning. Plus, you can dance anywhere – no gym membership required.

  • Lulu Manning

    I’m lucky to live in a quiet rural area where I can walk to my heart’s content without having to worry about heavy traffic or other dangers. Walking always puts me in a much better mood and leaves me feeling more energized too. I hope to begin jogging once I’m a bit fitter!

  • jaz

    love this totally awesome at least I know what does what now

  • Hannah

    Great list! Kind of surprised to see jogging at #1, but I guess it could be. I heard that the bouncing part of jogging is also good for you because it clears your lymphatic system and strengthens your cell walls. I’m not sure exactly how it does that so I could be wrong though.

  • BD

    I’m a walker. I have been slacking in it this year but that has been my number one workout that I have done for years. Needless to say pounds I have already lost went back up after stopping for a while.

  • matt n.

    Swimming seems like it takes no effort at all, and you say I can lose weight doing it? Sign me up, I could swim all day and night and if it helps me lose even more weight, bring it on.

    • Donny

      Swimming is actually really hard work, and because the water provides resistance in every direction, you’re bound to get a more even tone with less conscious effort than other forms of exercise. I say go for it!

  • efpierce

    Jogging and weight training are the best combination out there. Building muscle through weight training burns even more calories because you muscles will use up more calories every single day.

  • Stefan

    Christine, you have just become my favorite author! I am going to have my wife read this article and probably even print it out and place it on the fridge for easy reference! Why? Well because your suggestion for bullet list number 8 sounds just about the best advice I have heard for losing weight. It’s easy to do, fun to do, can do it more than once in a day without much problems and the best part is that you can combine it with the other activities on your list and lose even more calories.

    How about a quick job in the woods and then a romp in the bushes as a reward for a job well done? I find that taking my lady out dancing often leads to sex, it’s just too bad so many men are too macho to break a few moves on the dance floor, it could prove to be a worthwhile skill to learn… but hey, maybe it’s just me?

  • Matt Waters

    This is so doable, I could actually fit many of these exercises in to my day without too much effort at all. I am normally away really early in the mornings and don’t know what to do with myself, but if I went for an early morning swim that would set me up for the day. I only live a 20 minute walk from my office but normally opt to drive out of sheer laziness. I hear that walking fast actually helps burn more calories than jogging too!

    My colleagues are a part of a networking group who on their lunch breaks attend “Business on a Bike”, they head to a park on the bikes and talk business. I never much liked this idea but thinking about it as exercise I am warming to it.

    • Hi Matt, I really love the idea of Business on a bike! Do you have any other stuff you could share with us?

  • Chris Romans

    I’ve found that the best way to get into the mood for exercising is to make it into a game of sorts. In the same way that I’ve found enjoyment in counting calories on a website, where I have to actively input the foods I am eating and watching those numbers; the same sort of thing can be done with exercise. I have long been into video games, and like to roll over role playing elements into my lifestyle as I attempt to shed some extra pounds.

    As an extension of this, the best exercise is really something that you find enjoyable. Growing up I used to “exercise” all the time because I enjoyed riding my skateboard all over the city on a daily basis. It never felt like working out, I just had a good time. Getting into a sport or finding a way to make walking or running more interesting (maybe by turning “walking” into “hiking” or mountain climbing) can make exercise much more appealing.

  • Tom Stokes

    What a fantastic list! You have made some really good points. Essentially weight loss comes down to burning more calories than you consume. Carrying out any or all of the exercises above will surely help anyone on their journey to a trim belly. As part of my weight loss program, I woke up earlier in the morning (I actually started to feel less tired due to this) and went for a 1 mile jog around the block. On my lunch break I would visit my local pool and take a swim and in the evenings… Well you know what happens in the evenings:). I managed to keep up a solid 2 lbs. per week until I reached my goal of losing 20 lbs.