manzil blue logo

Recent Posts

Office 1801, The Exchange by Tanmiyat, Happiness Street, Business Bay, Dubai, UAE 800-MANZIL (800 626 945)
Back to top

Manzil Healthcare Services

  /  Articles   /  5 Exercises To Lose Weight
Lose weight effectively and efficiently

5 Exercises To Lose Weight

You may have heard how exercise is beneficial for you. It is one of the most popular approaches to losing weight. Moreover, exercising will not only help you lose weight, but it can also help improve your overall well-being. Getting a good amount of exercise can boost your energy levels and even help enhance your mood.

If you just gave birth, these exercises are for you, mum !


Furthermore, if you are considering losing weight, here are some of the best exercises for you:

1.    Walking to Lose Weight

Walking is an easy and convenient way for starters to begin exercising without straining themselves and buying equipment. Furthermore, it is effortless to insert walking into your daily regime. You may add a few steps to your day, try taking stairs at work, walk during break time or lunch break, or take your pets for walks.


To begin, try walking three to four times a week for 30 minutes. You can gently increase your walk’s frequency or time scale as you become more healthy and fit.

2.    Running or Jogging to awaken the muscles 

Running or jogging are the best exercises to lose weight. Although they look the same, their primary difference is that the running pace is quicker than 9.7 km/h, while the jogging pace is generally between 6.4 to 9.7 km/h.


Furthermore, studies have found out that running and jogging could burn dangerous visceral fat, generally called belly fat. This kind of fat covers the internal organs and has been associated with several chronic illnesses like diabetes and heart disease.


Both running and jogging are excellent exercises that can be executed everywhere and are simple to include in your weekly plan. To begin with, try to jog or run three to four times a week for 20 to 30 minutes.


If you think running or jogging outside is difficult for your joints, then try to jog or run on softer areas like grass. Besides, there are lots of built-in treadmills, which may be convenient for your joints.

3.    Cycling to lose stubborn fat

Cycling is one of the famous exercises that enhance your fitness and can be helpful for losing weight. Even though cycling is conventionally done outside, many fitness and gyms have prepared stationary bicycles that let you cycle while indoors.


Furthermore, cycling is not just great for weight loss. Rather, it can also contribute to a person’s overall well-being. Moreover, it lowers the risk of heart disease, diabetes, cancer, and even death, in contrast to those who don’t do cycling exercise.

4.    Weight Training 

Weight training is a well-known option for people desiring to lose weight. It promotes muscle growth and building strength, which can increase your RMR or resting metabolic rate.


The study showed that executing 10 minutes of weight training exercises three times a week will increase your metabolic rate to 7. 4%, equivalent to 125 calories burned per day. Another study has found out that doing weight training for 24 weeks will increase your metabolic rate to 9%, equivalent to 140 calories burned per day.

5.    Interval Training

Interval training or high-intensity interval training is a general term used to refer to a short burst of extreme exercise that changes with recovery time. Basically, an interval training workout lasts about 10 to 30 minutes and could burn calories.


Many studies have shown that interval training is primarily effective in burning belly fat, which is associated with several chronic illnesses.