The Best Exercises for Weigh Loss

We at PledgeSports take health and fitness seriously and practise what we preach.  If you are seeking to lose weight you will need to quite a lot of exercise to do so. It won’t be the overnight success story that all the magic fitness marketers promise you.  So no more “instant weight loss” products but instead more hard work. Below you can discover the best exercises to shed some pounds with our list on best exercises for weight loss. Happy exercising!

Jump Rope

Calories burned – 1,000+ calories/hour


It’s always been one of the best exercises for weight loss, and is the ultimate fat burner that will help boost your caloric output and lose weight. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile. Also other benefits of jump rope include – less risk of injury to most other exercises and this exercise can be done right at home. No more excuses.

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Tabata Training

Calories burned – 900+ calories/hour


Tabata is a high-intensity workout protocol and has many fitness and weight loss benefits. Its a mix between CrossFit and circuit training. Just like interval training, you do an exercise for a period of time as hard as you can then you can rest for 10 seconds and repeat this for a total of 8 times. (many variations of times etc). This type of exercise is extremely beneficial for both your fitness and overall exercises for weight loss.

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Calories burned – 800+ calories/hour



The burpee is a full body strength training exercise and the ultimate example of functional fitness. With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. Thi exercise is a real fat burner. It is one the best exercises for weight loss and not to mention you do not need any extra equipment to perform a burpee!

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Calories burned – 800+ calories/hour


Rowers are possibly the most efficient exercise machines available out there. They give you a full body workout and help you burn significant amount of calories. The more intense rowing session, the bigger the amount of calories burned during that session. While blasting off that fat and burning calories, rowing can also increase your muscle strength and increase your endurance levels. A tremendous exercise if you can get your hands on a rowing machine. Well worth it’s price.



Calories burned – 700+ calories/hour


Running and jogging are one the best ways for you to get outdoors and lose weight. Running has some major benefits such as –

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

All you need is some running shoes and comfortable clothing and you can run all day like Forrest Gump. You can also add in some extra running variations like running upstairs. Running upstairs is a cardio exercise so it offers the same benefits as any other cardio exercise, so you will lose weight and strengthen your heart & lungs as well.

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Calories burned – 550+ calories/hour


Lunging is a high-intensity exercise. The Health Status website estimates that a 150-pound person burns 275 calories during a 30-minute lunging workout. There are many variations of the lunge exercise, you can pick and choose which one suits you and you can all mix and match your workouts to avoid boredom. These are a real leg killer!

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Weight Training

Calories burned – 400+ calories/hour


You can burn calories for upto 48 hous post workout, how good does that sound? you can burn calories when you are sleeping.  The power that weight training has on the body is incredible.  Here are some of the main benefits from weight training (according to

  • More muscle means more calories burned
  • Resistance training fights depression
  • Weightlifting fights osteoporosis
  • Reduced risk of diabetes
  • Better heart health
  • Better control of blood sugar
  • You will look better

Always remember that building muscle mass is one of the most efficient way to burn that fat. For women, that does not mean you are going to get bulky!



Calories burned – 350+ calories/hour


Yoga is used to improve overall health, heal aches and pains and lift mood. Yoga on a regular basis can provide many health benefits such as improving your flexibility and building muscle strength. Not only this but it also can better your bone health and provide a relaxing way to lose some of that fat by burning all those calories. Yoga is a fantastic exercise and can be practices right at your doorstep.



Calories burned – 300+ calories/hour


Dancing is a fun way for you to burn calories and get those hips moving. There are so many different routines for you to choose from and this mean your chances of getting bored are significantly decreased. According to, these are the benefits that dancings can have on you –

  • Better balance and improved mood
  • Dancing is good for heart health and weight control
  • Lowered stress response
  • Increased socialization leads to more happiness



Calories burned – 150+ calories/hour


If you find jogging, dancing or running too intense for your body and joint, you can try out hill walking! it can be an excellent way to get out of the house and socialise with your friends and of course a much safer way to burn exercise. There is nothing to lose except weight. The goal, when youre walking, is to keep a comfortable pace where talking is a bit complicated but still doable, and youll see results in no time. It may be slow but its still one of the best exercises for weight loss.

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