10 Best Exercises for Healthy Weight Loss

Whether it’s to feel more energized, boost your confidence, or simply prioritize your health, your weight loss journey can be a rewarding experience—and let’s admit it, we enjoy ourselves when we are proud of our progress.

But it’s not always easy, right? It takes patience and finding out what works best for you.

No matter why you’re looking to lose weight, exercise is the key to unlocking healthy weight loss.

But before jumping into any weight loss workouts, it's important to understand that it takes time and consistency to make the most out of your fitness routine. Remember, your fitness journey isn’t just about losing weight; it’s about feeling good.

At Planet Fitness, we’re all about the feel-good vibes, which is why we’re tackling common questions and strategies to help you on your path to sustainable and healthy weight loss. Plus, we’ll let you in on a few of our favorite weight loss workouts to inspire and keep you motivated. You got this!

What is Healthy Weight Loss, Exactly? 

To achieve healthy weight loss, we’ve first got to understand what that is exactly. Healthy weight loss is all about a gradual approach, meaning between half a pound to 2 pounds each week—no shortcuts here! And weight loss doesn’t just come from exercise alone. The CDC recommends a well-balanced mix of dietary adjustments plus increased exercise to create the right conditions for healthy weight loss. 

At Planet Fitness, we encourage members to prioritize complete well-being over weight loss for its own sake. Over time, prioritizing your overall health and wellness, adding physical activity to your routine, and focusing on self-care creates the ideal conditions to achieve a healthy weight for your body.

The key word here is your body because every body is different!

Why is Exercise Important for Weight Loss? 

Physical activity is just one piece of the puzzle on the journey to weight loss, but keep in mind that getting stronger doesn’t always mean losing weight. Since exercise helps you build and maintain lean muscle mass, it’s possible to see no change in the number on the scale but still achieve some amazing self-confidence-boosting accomplishments, both physically and mentally. Exercise is important for well-being, which can include—but isn’t limited to—shedding a few pounds here and there. Don’t forget to take the time to celebrate how working out makes you feel, not just how it makes you look.

What to Consider If You’re Trying to Lose Weight

We’ve said it before, and we’ll say it again: everyone's weight loss journey is different because everybody is different. There is no ideal weight, size, or shape of the human body and some of the metrics you may have been taught to use to identify what “healthy weight” is have far outlived their usefulness. 

Your journey to healthy weight loss shouldn’t feel like a chore! That’s why it’s important to find physical activities that you love and look forward to. Choosing joyful movement, aka movement you actually enjoy and can do consistently over time, can help support healthy weight loss. Also, consider your well-being overall, as things not related to physical activity or diet—like poor stress management and lack of sleep—can seriously affect and potentially impair any weight loss efforts. 

A few other considerations to keep in mind:

• Sometimes it comes down to science! Individual variables like genetics, body composition, and metabolism can affect weight loss. All bodies are different. Understand and embrace the unpredictability of weight loss and keep your focus on overall health and wellness. A well-rounded approach to physical health is by far the best way to look and feel your best.
• It’s not just about the numbers. Initial rapid weight loss can be due to shedding excess water weight and adjusting diet and exercise habits. Many people experience this when initially starting out on a new fitness journey, but the rate of weight loss will slow. Sustainability requires long-term lifestyle changes. Don’t give up. Your future self will thank you for your consistency and patience!
• Don’t get discouraged! Let’s face it, plateaus can happen. We repeat: plateaus can happen. They can be frustrating and where some people may abandon their fitness journey, but it’s important to keep going. Plateaus are normal and a sign that all of your effort are still working, since you’re maintaining, not regressing. If you’re in a rut or having trouble pushing past a plateau, consider making some tweaks to your exercise routine. More importantly, taking the time to celebrate non-scale successes like improved strength, endurance, and energy will keep your journey on track and keep you motivated.
• It’s all about the long game. Gradual weight loss is the key to a sustainable approach to health and well-being for not only losing weight but maintaining a healthy weight long-term. By making small changes over time, you’ll learn to strengthen and love the body you’re in. Remember, it’s a marathon, not a sprint!

10 Best Exercises for Weight Loss

And now, it’s time to break a sweat! We’ve put together our top 10 favorite exercises ranging from low-impact to big fitness energy burners that are perfect for anyone looking to create a weight loss exercise plan, no matter where they are on their fitness journey.

1. Walking

Walking is the perfect low-impact option to get you started and stay consistent. Whether you’re firing up the treadmill at your local Planet Fitness or getting out in nature for an early morning stroll, walking is a super easy way to get your body moving and heart pumping. The great news is you can easily build on your routine over time by increasing your time, pace, or distance—or even adding weights—which allows you gradually up your walking game without putting too much strain on the body. 

2. Bodyweight Exercises

From push-ups and planks to squats and lunges, bodyweight exercises work multiple muscle groups at the same time, leading to plenty of benefits beyond weight loss like functional strength, balance, and coordination. The best part is these exercises don’t require any special equipment, which means you can do them practically anywhere whether you’re in the gym or at home—even while you’re traveling on vacation! (Pssst… if you’re a PF Black Card® member, you can use any one of our locations worldwide.)

Need more inspo on bodyweight exercises? We’ve got you covered! Check out the PF App for tons of free exercise tutorials for proper form and guidance when you need it.

3. Strength Training

You might be saying to yourself, “Isn’t strength training about building your muscles?” That’s true, but it’s so much more than that! Strength training is also a great option for healthy weight loss. You’re not only building and maintaining muscle mass through strength training, but you’re also burning calories, boosting metabolism, and improving your body composition, which are all key in achieving and maintaining a healthy weight. Bonus: at Planet Fitness, we have tons of equipment and functional accessories to get you started as you build your strength training routine.

4. Biking

A classic low-impact exercise, biking is a great option to encourage healthy weight loss. People of all fitness levels can jump right in because of its adaptability, whether you’re on a stationary bike in the gym, taking a fun ride around the neighborhood, or even using your bike as your daily transportation. Plus, you may not realize that biking works more than just your legs—it’s a full-body workout with cardio benefits!

5. HIIT (High-Intensity Interval Training)

You may have heard of HIIT, but what is it exactly? HIIT routines use short intervals and bursts of energy to maximize your workout, especially when you’re low on time. High-intensity interval training not only works to build and preserve muscle mass, but its benefits also extend beyond the workout by boosting your metabolism post-exercise. You read that right: your body is still benefitting from your HIIT routine even after your sweat session is over. This blend of muscle and metabolic magic makes HIIT a highly effective option for healthy and sustainable weight loss.

Don’t let the words “high-intensity” intimidate you! HIIT workouts can be modified with moves and an intensity level that works within your comfort zone, whether you’re new to your fitness journey or an experienced gym-goer. For beginner-friendly through advanced routines, check out the selection of HIIT workouts in the PF App.

6. Running

While it’s not for everyone due to its high-impact nature—pounding that pavement can be tough on the joints—we couldn’t leave running off our Top 10 list of best exercises for healthy weight loss.

Why is running such a powerful tool for weight loss? Its simplicity and accessibility deliver a high-intensity cardio workout. Whether sprinting or jogging, you’re releasing feel-good endorphins, boosting your mood, reducing stress, and supporting healthy weight loss. Plus, running can be done both inside on a treadmill at the gym or outside on a track or quiet street.

7. Elliptical

On the flip side, a low-impact alternative to running or walking that’s super popular at PF is the elliptical machine. The smooth, gliding motion of the elliptical makes it gentle on your joints while still offering an effective workout. Plus, by holding onto the handles, you’re targeting both your lower and upper body, which helps you burn calories and tone your muscles at the same time. The best part is you can change the resistance level on the elliptical machine to adjust the intensity of your workout to match your fitness level—or simply how you’re feeling that day! This will help you build stamina and endurance over time on your path to healthy weight loss.

8. Yoga

Practicing yoga can aid healthy weight loss through a combination of physical movement, breathwork, and mindfulness. With its range of styles from mild to intense, yoga has something for everyone regardless of age, experience, or ability— just like the yoga workouts available in the PF App. Regular yoga practice can both boost metabolism and build lean muscle mass, all while building mobility and balance! Plus, strengthening the mind-body connection created by yoga encourages relaxation and overall well-being, making it a powerful tool for achieving and maintaining a body you love.

9. Pilates

Folks love Pilates because it’s a full-body conditioning routine that builds flexibility and core strength. Plus, it’s a low-impact workout, which makes it accessible to people of all fitness levels and ages while still providing a challenge. Focusing on controlled movements and proper body alignment, Pilates helps build lean muscle mass and boosts metabolism beyond your workout session.

Not sure where to start? The PF App has Pilates workouts for all fitness levels.

10. Hiking

Hiking is a dynamic cardio workout that allows you to get out into nature and enjoy the great outdoors. The beauty of hiking is that it’s adaptable to various terrains and fitness levels, whether you’re tackling steep inclines or leisurely strolling along scenic trails. Hiking engages multiple muscle groups and challenges the body, leading to improved heart health while aiding healthy weight loss. Plus, spending time in nature elevates your mood and lowers stress levels, which makes it even simpler to maintain a regular workout schedule! If you’re new to hiking or want to up your training routine, check out some of our favorite hiking exercises to prepare for your next adventure.

This list is just the tip of the iceberg. While far from the only options, these 10 types of exercise can be the perfect addition to your list of joyful movement as you begin your healthy weight loss journey. 

The Best Time to Exercise for Weight Loss

So, when’s the best time to work out? The answer is: anytime! Morning workouts can jump-start your metabolism early in the day and sets a positive tone for the rest of the day ahead. On the flipside, evening exercise sessions provide an opportunity to unwind after a hectic day and set you up for an awesome tomorrow. If you’re an early riser or a night owl, it’s important to find a time that works for you.

Just remember: whenever you exercise, consistency is key.

And whatever time you choose, we’re here for you! Join us at Planet Fitness to kickstart your journey to a healthy lifestyle, or find support in the free PF App for tons of on-demand workouts to get your started—with or without a membership!