Published on Oct 26, 2023 | 1:59 PM
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Exercise plays an important role in weight loss by increasing calorie expenditure, preserving muscle mass, and improving metabolic health. While nutrition remains a key driver of weight change, regular physical activity supports sustainable weight loss and long-term maintenance.
In 2025, the focus has shifted away from extreme workouts and toward consistent, adaptable movement that fits real life and supports overall health.
Cardiovascular exercise helps burn calories and improves heart and lung health. It remains a foundational component of weight-loss plans.
Effective cardio options include brisk walking, cycling, swimming, jogging, and low-impact cardio machines. The most effective cardio is one that can be done regularly and safely, rather than at maximum intensity.
Consistency over time matters more than workout length or speed.
When it comes to losing weight and achieving a calorie deficit, the best way to do so is by exercising or working out every day. Categorized into two groups of aerobic (Means “with oxygen,” exercises involving continuous, rhythmic movement of large muscle groups) and anaerobic (Means “without oxygen,” involves exercises with short bursts of intense, high-energy movements that do not rely on oxygen for energy production) exercises, workouts are generally a combination or isolation of the two based on the goal. When it comes to how many calories you’ll burn per each, the exact number depends on multiple factors like age, weight, and effort. The following are considered the best for weight loss when done in conjunction with a weight loss diet.
Strength training is essential for weight loss because it helps maintain and build lean muscle mass. Muscle tissue burns more calories at rest than fat, which supports metabolic rate during weight loss.
Exercises such as bodyweight movements, resistance bands, free weights, or machines can all be effective. Strength training also improves balance, bone density, and functional strength.
HIIT combines short bursts of higher-intensity activity with recovery periods. These workouts can be time-efficient and effective for calorie burning.
HIIT is not appropriate for everyone and should be adjusted based on fitness level, joint health, and medical conditions. Short, structured sessions performed safely can be beneficial for some individuals.
Low-impact exercise has become increasingly important in 2024, especially for individuals managing joint pain, chronic conditions, or weight-related limitations.
Activities such as walking, Pilates, yoga, swimming, and cycling place less stress on joints while still supporting calorie burn, strength, and flexibility.
Sustainable movement reduces injury risk and improves long-term adherence.
Most guidelines recommend at least 150 minutes of moderate-intensity exercise per week, combined with strength training two or more days per week.
However, exercise plans should be individualized. Even small increases in activity can provide meaningful health benefits when done consistently.
For individuals using medical weight-loss treatments, such as GLP-1 medications, exercise supports muscle preservation, energy levels, and overall metabolic health.
Exercise should complement medical treatment rather than be used as punishment or compensation for eating.
CallOnDoc offers clinician-guided support for weight loss, including medical evaluation, treatment options, and lifestyle guidance.
Through telehealth, you can discuss exercise limitations, weight-loss goals, and safe strategies that fit your health needs and daily routine.
Healthcare that fits your life — not your calendar.
updated 1/26/2026 Shelly House, FNP, is a Family Nurse Practitioner and Call-On-Doc’s trusted medical education voice. With extensive experience in telehealth and patient-centered care, Ms. House is dedicated to making complex health topics simple and accessible. Through evidence-based content, provider collaboration, and a passion for empowering patients, her mission is to break down barriers to healthcare by delivering clear, compassionate, and practical medical guidance.
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