Top 10 Weight Loss Exercise For Women To Burn Fat Quickly

Weight Loss Exercise For Women
Weight Loss

Top 10 Weight Loss Exercise For Women To Burn Fat Quickly

Nov 02, 2022

Exercise has its own importance for a healthy lifestyle. Our elders have taught us the significance of doing natural exercises. Do you know weight loss exercise can help you burn your excess fat?

According to a study, half of the American adults attempt to lose weight every year. They attract to the various weight loss programs and supplements for fast results. As a result, they cause harm to their natural figure.

Natural weight loss exercise can help in losing fat. In this post, you will learn about ten weight loss exercises you can start to burn your excessive fat.

10 Weight Loss Exercises To Start From The Next Day

If you make up your mind to lose weight with easy exercises every morning. Here is the top 10 list of weight loss exercises. Take a deep breath and start reading these sure-fire fat-loss exercises.

1- Aerobic Weight loss Exercise

Old women is running

The first exercise on the list is Aerobic Exercise for weight loss. You may be familiar with this before, but do you know it can also help in fast-burning fat? It is a simple walking exercise that aims to burn extra calories. In Aerobic weight loss exercise, you walk at a fast pace, which results in minimal pressure on joints.

For example, If you walk at the pace of 6.5 km/hr for 30 minutes daily, you can burn up to 165 calories. You can lose weight 30% faster if you walk one hour daily. You can also get these results by walking; it looks like ice on a cake for you. Well, here comes more that can surprise you.

Keeping a fast pace in the form of running and jogging speeds up your moment between 6-10 km/hr. During running and jogging, the pressure on joints results in strengthening your legs. This leg strengthening affects your extra belly fat. 

For your information, running and jogging is not the same term. There is a basic difference in the speed between these two terms. Jogging is done at the speed of 6-9 km/hr while running is done at around 10 km/hr. You can burn up to 370 calories after running for 30 minutes. 

While jogging, you can burn up to 297 calories per 30 minutes. In simple words, the greater your running speed, the more calories you burn. Your walking speed is proportional to the calories you burn during aerobic exercises. These three Aerobic weight loss exercises help in fat loss. But, the difference can be noticed in the calories burned.

 Steps To Follow In Aerobic Weight Loss Exercise

To start doing these aerobic exercises, you need one hour every day. Here are the steps you need to follow to do this in routine:

  • First of all, start with a slow walk to make your pace. You don't need to pressure your legs during this stage. Keep following the same speed for the next 15 minutes.

  • After 15 minutes, increase your speed with a pace and transform your body from walking to jogging. During this, your speed should be moderate for the next 15 minutes.

  • After making your pace for 30 minutes, increase your speed from moderate to fast. Don't run too fast in this stage; the speed during the running process should be 10 km/hr. Keep this speed for the next 15 minutes.

  • Next, slow down your speed after completing 15 minutes, and come back to the jogging stage. Keep jogging for the next 10 minutes to adjust your body.

  • After 10 minutes, reduce your pace from jogging to normal running. At this stage, walk for the next 5 minutes and relax your body to become normal.

With your daily one hour, you can do the three stages of aerobic weight loss exercise.

 2- Skipping Rope

Girl is doing skipping

You jump rope a lot in your childhood. Well, it's time to hold your rope once again to lose weight. Skipping rope is an underrated way to make your body active. It offers a full-body workout in the form of jumping. It provides strength to the body's muscles and increases metabolism. 

Moreover, Skipping rope weight loss exercise burns excess body fat in lesser time. Apart from these, there are other benefits skipping rope offers to people. You can experience great calmness and faster blood circulation. 

It results in burning calories which results in skipping rope weight loss exercise. Jumping rope involves full-body movement. So, you can burn up to 1200-1300 calories per hour from this exercise.

Steps To Follow In Skipping Rope

We all do the skipping rope in our childhood as a part of the game. To burn your calories, you need to follow the proper steps shown below:

  • First of all, stand straight with your back on a flat surface. In this step, you position yourself for the skipping process. If the surface is not flat, there are huge chances of losing balance. Now, keep your feet straight together in the pattern.

  • Keep both hands straight down to your thigh. In this step, relax your body by taking a deep breath inside and out.

  • Start jumping off the ground along with your rope. During the jumping process, let your skipping rope pass under your feet.

  • Now, increase your jumping speed by repeating the above steps. Continue the process for the next 10-15 minutes.

  • After 10-15 minutes, keep your jumping pace slow by decreasing the speed. Now make your body relax by taking a deep breath.

P.S. You can increase the skipping rope time according to your preferences. If you have a heavy body, you should jump at a moderate speed for the next 5 minutes.

 3- Push-Ups & Pull-Ups

Women is doing push-ups

We have seen push-ups as a way of strength in building muscles. But push-ups and Pull-ups are very effective for weight loss. The best part of this weight loss exercise is that you can do this anywhere, anytime. The push-ups burn your calories as it pushes your body from the ground.

During the push-ups, pressure exerts on the upper body. It also results in developing muscles and burning the excessive fat of the upper body. This weight loss exercise focus on your upper body parts like the chest, biceps, triceps, and shoulders.

Steps To Follow In Push-Ups

  • First of all, find a flat surface for positioning yourself. The surface should be non-slippery and non-rigid.

  • Next, place both your hands in front of you by facing forward. Both hands shoulder be wider than your shoulder.

  • Now, set both your feet together in the backward direction. Keep the position in such a way that provides comfort to your upper body. 

  • In the beginning, position both of your feet further apart until you find the right balance. The main of this step is to make a balance between hands and feet.

  • Bend in the forward direction with your shoulder towards the floor. Give the pressure of your upper body on your shoulders. Now, push back this pressure toward your feet.

  • You put the pressure on your shoulders first in every cycle, then release it towards the feet.

  • Repeat the steps for 5-10 minutes every day. Don't put excessive pressure on your shoulders and feet.

Pull-ups for weight loss exercise focus on burning calories. It is due to the working together of the various muscles. Pull-up weight loss exercise increases your body's metabolism. It also increases the ability of calories burning. It is best if you specify your diet for weight loss to facilitate your daily exercise routine.

Many muscles of your body like the triceps, biceps, and back create blood circulation. This weight loss exercise can burn up to 15 calories per minute. It considers the best way to burn fat calories, as your whole body muscles work together.

Steps To Follow In Pull-Ups

  • To start the pull-up weight loss exercise, hold the bar with your hands. The pull-up bar should grip your palms. Make sure the bar fits in your hands; too much big or hard bar slips during pull-ups.

  • Next, move your upper body towards the bar by bending both of your feet. This puts pressure on your body towards your shoulders. Pull yourself in the upwards direction until your neck clears the bar.

  • Now, comes in the previous position by releasing the body pressure downwards.

  • Repeat the whole process for 5-10 minutes every day. You can see the result in fat loss from the next week.

4- Planks Weight Loss Exercise

Planks is another rapid fat loss exercise you can do with comfort. In this exercise, various body muscles engage with each other at once. One of the major advantages of this exercise is that it increases your metabolism. 

It is the best choice if you are looking for rapid burning of your calories. It controls the whole body movement and brings the focus on excessive fat. You can burn your calories way faster by doing it for 15-30 minutes every day. 

Forearm Or Forward Plank

Forearm plank is an easy way that can use to start losing weight as a beginner. The exercise contains easy steps which can complete on a daily basis. It is the traditional form of plank that boosts fat burn capacity. 

Steps To Follow In Forearm Plank

  • First of all, get into the push-up position. In this exercise, you need to use your elbow instead of your palms. 

  • Now, bend over and place your elbow on the ground. While adjusting the elbow on the ground, maintain the angle of 90 degrees with the ground. 

  • Bend your body forward and put upper body pressure on the elbows. Keep your legs in the backward direction and stand up on your toes and fingers.

  • Now transfer your body weight even in the forward direction with the help of your elbows. During this step, tighten your upper body parts like glutes and abs.

  • After that, transfer your weight in the backward direction. During this, exert pressure on your fingers and toes.

  • Look in the forward direction for at least 10-20 seconds. While releasing the pressure, take a deep breath in and out. Repeat the process for 5-10 minutes on the routine.

Reverse Or Backward Plank

Backward or reverse plank for weight loss exercise done as forearm planks. The whole mechanism lies in the position of this fat-loss exercise. It burns calories by contracting the core muscles of your body.

Steps To Follow In Reverse Plank

  • First of all, keep your legs stretched out in front of your body. Use your hands to adjust your posture by sitting in a comfortable position.

  • After sitting in the position, place both of your hands in the backward direction. Your hands should be wider than your shoulders. Keep the fingers of your hands towards your hips.

  • Straighten your legs in the forward direction. Now, use the combination of hands and feet to lift your upper body. 

  • Don't put excessive pressure on either palms or feet. Distribute the weight and lift your body. Hold your neck position straight and bend your upper body forward.

  • Hold this position for the next 20-30 seconds, and release it towards the floor. During the process, take a deep breath and release it after every process cycle.

  • Increase the time from 30 seconds to 1 minute for burning more calories.

 5- Squats Weight Loss Exercise

Squats for weight loss exercise prevent the fat from accumulating in your lower body. This is to strengthen the muscles of the body, but its advantage in weight loss is extraordinary. It helps in burning the body's upper fat by balancing the body. This exercise is beginner's friendly and done at home. 

Steps To Follow In Squats

  • First of all, stand straight on your feet with your toes pointing forward. Both your feet must be wider than the width of your hip.

  • Now, bend over your knees in a forwarding direction. During this, your ankles should push your hips in the backward direction.

  • Sit in the same position while your feet and toes touch the ground. Keep your knees at an angle of 90 degrees during this weight loss exercise.

  • Return to your original standing position by straightening your legs.

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6- Yoga For Weight Loss

Yoga is a traditional and trusted exercise to cure various health problems. The same happens in the case of weight loss. It is one of the effective weight loss techniques used for centuries for a natural fat burner.

This natural exercise was developed by the Indian Rishis thousands of centuries ago. But it also proves to be beneficial in curing various health problems. People spend hours daily in yoga which consists of breath control, and various asanas.

The other benefits of yoga for weight loss are a good immune system, mindfulness, and a healthy body. The process for weight loss yoga is to balance the various activities with a diet.

You can do weight loss yoga every morning with the help of the proper guidance of the Yog Guru. 

These gurus teach the various asanas, emphasizing breathing, diet, and various body postures. The advantage of these asanas for weight loss yoga is that they make the use of body every body part. Various popular asanas yoga for weight loss are as follows:

  1. Vajrayana Or twisted pose

  2. Kakasana or Crow pose

  3. Bhajungasana or Cobra Stretch

  4. Sarvangasana or Shoulder Stand

  5. Shirasana or Headstand

  6. Gomukhasana or Cow Face pose

  7. Halasana or Plough Pose

  8. Dhanurasana or Bow Pose

  9. Naukasana or Boat Pose

    10. Sukhasana or Easy Pose

 7- Pilates For Weight Loss

Pilates is a top-notch exercise in losing the fat muscles from your belly and upper body. This exercise for weight improves the body posture, muscles, and bones. It has many benefits which make it different from other weight loss exercises. 

According to a study, a person can lose 110 calories with a 30-minute Pilates exercise for weight loss. Apart from weight loss, Pilates also helps in improving body balance, and flexibility. You can use the weight loss calorie calculator to keep track of your daily intake calories.

 Steps To Follow In Pilates For Weight Loss

  • First of all, lie down on your back and extend your legs and arms at 90 degrees.

  • Now, stand up and stretch your arms in the upward direction. Lie down in the previous position on your back. While lying on the floor, make sure your legs and feet stretch at the right angle.

  • Breathe in a relaxed mode, and continue the deep breathing for the next 30 seconds.

  • Repeat the pilate process for at least 15-20 minutes as a beginner to burn fat calories. 

 8- Strength Training

Strength training focuses on strengthening the lower body like the legs, back, and hips. It improves the strength of your body. It helps in building the lower muscles and improves the immune system. As a result, strength training boosts the immune system and burns calories faster. 

It recommends including strength training for weight loss in a daily routine. Heavyweight lifting increases the lean muscles and develops stability.

Step To Follow In Strength Training

  • First, position your abs and back straight in the vertical direction. Don't stretch your upper body too much during this position.

  • Now, bend in the forward direction by using your knee. During this, use your right leg knee to make a position.

  • Bend your knee until that makes a parallel line with your right thigh. Move forward with this position while your knee is perpendicular to your left one.

  • Bring both your feet together and come back to the original position.

  • Now, repeat the steps mentioned above for 5-10 minutes with the left and right legs in the set.

Strength training for weight loss exercise is suitable for burning upper waist fat. You will get the result by doing it 3-5 times a week. 

9- High-Intensity Interval Training (HIIT)

HIIT is a specific weight loss exercise done in the form of intervals. It is different from real HIIT training. In this weight loss exercise, you will divide the heavy workout into bunches of training intervals. 

During the intervals, you push your body out of your comfort zone. In this training, the rate of calorie burns is higher than in any exercise for weight loss. You work harder in every interval than any other cardio workout. This time interval is limited to seconds; the high-intensity results in faster fat loss.

Steps To Follow In HIIT Weight Loss Exercise

Here is the process you need to follow while doing the High-Intensity Training:

  • Start the training with high intensity for the first 20 seconds. After 20 seconds recover yourself for the next 40-50 seconds. This will helps in building the momentum for the next time intervals.

  • Work on your major joints like shoulders, knees, ankles, and hips) in the beginning. Consider it as the warm for high-intensity weight loss exercise.

  • With progressive intervals, add weights to your training to make it harder.

  • Do this high-intensity training 2-3 times a week.

10- Cycling

The last weight loss exercise you can do is cycling. Well, cycling improves your fitness and helps in burning calories. In childhood, we all did cycling as a hobby. But today, it's become a necessity to stay fit. You can notice many adults on cycles in the morning as a weight loss exercise.

In fact, many fitness centers make it a part of workout sessions. They provide stationary cycles to their members. According to the research, a person can burn 255 calories in 30 minutes by stationary cycling. While this figure becomes 290 calories per 30 minutes on a bicycle at 12-13 Km/hr. We hope you search for the bicycle in the morning.


There are different weight loss exercises available that will burn your calories. Every exercise has been done in a different style with the same goal of "body fat loss." You can choose the right exercise for weight loss from the above list.

You can start with the one that suits your body requirements. Don't go with heavy training if you are a beginner. In the beginning, give your body some time to adapt to the steps and process in the form of a min-workout. Increase the time and steps with the progress.

Moreover, take care of your diet while doing these exercises. The role of diet is also important in weight loss. We will discuss the weight loss diet in another post. We hope you will find these tips on weight loss exercise helpful for yourself. Try these exercises and notice the change in your body.

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Which Weight Loss Exercise Is Best For Women At Home?

There are various weight loss exercises women can do to lose weight. As the bodies of the women are different from the men's. these exercises for women for safe fat loss:

  1. Yoga

  2. Jogging & Running

  3. Jumping Rope

  4. Cycling

  5. Low-Intensity Cardio training

Which exercises for weight loss can I do as a beginner?

You should not go with a heavy workout and exercise as a beginner. First of all, analyze your body and the diet you take every day. Weight loss exercises you can start as a beginner are Aerobic, Yoga, Squats, and Pilates.

Which Weight Loss Exercise Burns The Calories Fast For Women?

Some weight loss exercises can burn your calories like a machine gun if you believe in fast results. You should go for safe weight loss instead of fast as a woman. Exercises that burn calories fast are Running, high-intensity interval training, and Sprinting.

How Long Should I Do Weight Loss Exercise As A Beginner?

The preferred exercise time for a weight loss beginner is 20-30 minutes every day. You should do the workout at least 3-5 days per week. Increase the time and days as you progress in your exercise. 

Which food should I eat to lose weight with exercise?

You should eat food that contains proteins, low carbs, and high saturated fats. Add these to your diet while doing routine exercise. The right diet and exercise create higher weight loss. You can consult your dietician before adding anything to your weight loss diet plan.

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