The exercises you should be doing for sustainable weight loss

Basal metabolic rate (BMR): the energy your body uses at rest to maintain basic functions, like breathing. This accounts for the majority of your daily calorie burn.
Physical activity: any movement, from walking to high-intensity exercise, burns additional calories.
Thermic effect of food (TEF): the energy that your body uses to digest and metabolise the food you consume.

In short, to lose weight, the calories burned must exceed the calories that you consume.

Exercise for weight loss

The NHS recommends that you should be engaging in 150 minutes of moderate activity or 75 minutes of vigorous activity per week to aid weight loss. Studies indicate that exercise is an important component of weight loss and, perhaps more importantly, the best predictor for weight maintenance.

It’s important to stress that exercise does more than burn calories – it plays a key role in your overall long-term health, improving your mood and supporting sustainable weight loss and weight maintenance.

Here’s where to start:

Walking: a low-barrier start that pays off over time

“One of the simplest and most effective forms of exercise for weight loss is walking,” explains Johnson. “It’s an accessible starting point for those who are new to exercise, and is manageable and low-pressure. When done regularly, it really adds up.

"Walking regularly can increase your daily calorie burn, boost your cardiovascular health and improve mental wellbeing – especially if you’re walking in nature. Studies have found that walking at a brisk pace for 30-60 minutes per day can contribute to a gradual and sustainable weight loss."

Why it’s so great: walking is low-impact, requires no special equipment and is incredibly accessible, making it one of the easiest habits to build and maintain. Studies show that walking regularly can increase your daily calorie burn, improve cardiovascular health and lift your mood, especially when done outdoors.

Try this: aim for a brisk 30-60 minute walk most days of the week. It doesn’t have to be all at once – even 10-minute bursts throughout the day count.

Cardio: burn calories and build stamina

Once you’ve got into a good walking routine, you can branch out into different forms of cardiovascular exercise, like running, cycling, swimming or aerobics.

Why it’s so great: cardio can help shift body fat and build your stamina. The best kind of cardio is the one most you enjoy. So, if you hate running, don’t force it – try cycling or dancing instead.

“Cardio can improve heart health, increase lung capacity and reduce stress levels. I recommend starting with lower-impact cardio, like swimming or light jogging (try the Couch to 5k app). Try to get into a consistent routine,” says Johnson.

Try this: start with moderate-intensity cardio like swimming, brisk cycling or an online dance class. Build up to 150 minutes per week (this is the NHS recommendation). You could even break it into three 10-minute chunks a day if that’s more doable.

Strength training: the metabolism booster

“It’s great to see people beginning to realise the importance of weightlifting, body weight exercises and resistance training,” says Johnson.

Why it’s so great: lifting weights or doing bodyweight exercises helps you build muscle, and is beneficial for boosting your metabolism. Building lean muscle mass increases your metabolic rate, meaning you burn more calories even when you’re resting. This can make it easier to maintain long-term weight loss.

Try this: start with two strength sessions a week using your body weight (think squats, lunges or push-ups) or light dumbbells. Focus on full-body compound movements. If you’re new, consider a beginner resistance class or guided YouTube session.

HIIT: for when you’re ready to level up

High-intensity interval training is a very popular form of exercise for its efficiency in burning calories in a short amount of time. It works by combining bursts of high-effort exercise and brief recovery periods, helping lift your metabolism levels.

Why it’s great: “This is a great option for those who want to combine cardio and strength training,” explains Johnson. “However, I recommend building up to something like this if you’re new to exercise. The most important thing is to get into a regular and sustainable routine.”

Try this: once you’ve built a base level of fitness, try one or two 20-minute HIIT workouts a week. You can find beginner-friendly routines online that include squats, jumping jacks and push-ups. Always warm up first and take rest days in between.

Building a sustainable exercise routine

The secret to sustainable weight loss is consistency, and the secret to consistency is enjoyment. The most important thing is to find an exercise and routine that you can stick to and enjoy. Whether it’s weightlifting, swimming, walking your dog or going to a HIIT class at your local gym, finding an activity you love makes it easier to stay active in the long run.

“Don’t force yourself to do something you dread,” says Johnson. “If you enjoy it, you’ll stick with it – and that’s what gets results.”

There’s no one 'best' workout for weight loss, but these approaches each offer a unique benefit. Mix them up, keep things varied and focus on finding what works for your lifestyle. When you enjoy your workouts, you’re far more likely to stay consistent, and that’s the real key to sustainable weight loss.