Exercise is more than just burning calories – it’s about building a healthier, sustainable lifestyle and driving lasting results. Regular training increases energy expenditure, preserves lean muscle (keeping metabolism higher), and improves sleep, mood and confidence. Our friends at MVMNT have put together their best tips on how to best approach this for long-lasting weight loss.
For weight loss, combining cardio with resistance training is the most effective approach. Cardio supports calorie burn and heart health, while resistance training ensures fat – not muscle – is lost.
Cardio includes any activity that raises your heart rate, such as walking, cycling, swimming, running or bodyweight circuits. When paired with a balanced, whole-food diet, it helps burn calories, boost metabolism and support fat reduction. Cardio also lowers stress and improves energy, making it easier to stay consistent.
The good news is you don’t need endless hours of running to see results. Even short, regular bouts of moderate to vigorous activity make a big difference.
Both steady-state cardio (walking, jogging or cycling) and high-intensity cardio (burpees, sprints or circuits) can support weight loss.
Steady-state cardio is lower-impact, easier to sustain for longer periods and great for building endurance. High-intensity cardio, on the other hand, burns more calories in less time and boosts your metabolism for hours afterwards – but it’s more demanding on the body.
The best choice often comes down to your fitness level and preferences. For many people, a combination of both works best. You may be interested in reading 'What is weight management?' or 'Effective ways to manage food cravings'.
Why: A full-body move that spikes heart rate and strengthens multiple muscles, making it one of the most efficient calorie-burning exercises.
How: Begin in a squat, place your hands on the ground, jump or step back to plank (optional push-up), return to squat, then jump up with your arms overhead.
Tip: Modify by stepping back instead of jumping or skipping the push-up for a simpler version.
Why: Builds core, shoulder and arm strength while delivering strong cardio benefits.
How: Start in a plank with your hands under your shoulders. Drive one knee toward your chest, then quickly switch, mimicking a running motion.
Tip: Keep your hips low and back flat. Want a challenge? Increase the speed to raise intensity.
Why: Adds explosive power to the lower body while boosting calorie burn.
How: From a squat stance, lower into a squat, then drive through heels to jump explosively. Land softly with bent knees and move into the next squat.
Tip: If jumping isn’t comfortable, simply perform faster bodyweight squats instead.
For the best results, aim for at least 150 minutes of moderate cardio or 75 minutes of vigorous cardio weekly, paired with 2-3 resistance training sessions. Start at your own pace, increase intensity gradually and stay consistent. Of course, nutrition is equally important, so always combine smart training with balanced eating.
Remember, exercise for weight loss isn’t only about changing your body. It’s about building energy, improving strength, and fueling confidence - benefits that extend into every part of life. Going through the menopause? Discover the benefits of exercise for bone health in menopause.
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