5 Science-backed Weight-loss Exercises

Walking is one of the most accessible and effective forms of exercise for weight loss. 

1. Walking

Research has shown that regular brisk walking can help burn calories, improve cardiovascular health, and aid in weight management.


Cycling, whether outdoors or on a stationary bike, is an excellent low-impact exercise for weight loss.

2. Cycling

It can help you burn calories, strengthen your legs, and improve overall fitness.


Swimming is a full-body workout that burns calories while being gentle on the joints.

3. Swimming

It's an effective way to improve cardiovascular health and build lean muscle mass.


Pilates focuses on core strength, flexibility, and posture.

4. Pilates

Research suggests that Pilates can help with weight loss by increasing muscle tone, which in turn can boost metabolism.


Dance workouts, like Zumba or hip-hop dancing, are not only fun but can also help you shed pounds. 

5. Dancing

Dancing provides both aerobic exercise and muscle engagement, promoting calorie burn.