Best Exercises for Weight Loss: Science-Backed Guide
Losing weight is 80% nutrition and 20% exercise — but that 20% matters. Here are the most effective exercises ranked by calories burned per hour.
Top Exercises by Calories Burned (per hour, 70kg person)
| Exercise | Calories/hour |
|---|---|
| Running (10 km/h) | 600 |
| Jump rope | 570 |
| HIIT training | 500 |
| Swimming | 450 |
| Cycling | 400 |
| Strength training | 350 |
| Brisk walking | 280 |
| Yoga | 200 |
Why HIIT Works Best
High-Intensity Interval Training burns calories during and after your workout. The afterburn effect (EPOC) can boost your metabolism for up to 24 hours after exercise.
A simple HIIT routine:
- 30 seconds sprinting
- 30 seconds rest
- Repeat 10-15 times
- Total time: 15 minutes
The Role of Nutrition
Exercise alone won’t create enough calorie deficit for meaningful weight loss. You need to know what you’re eating.
That’s where ScanFood.AI comes in — track every meal by simply taking a photo. Know your exact calorie intake without the tedious manual logging.
Finding Your Balance
The best exercise is one you’ll actually do consistently. Start with 3 sessions per week and combine with proper nutrition tracking for visible results within 2-4 weeks.