If you’re like me and many others, then you want to stay in shape. We’ve always heard exercise is a great way to lose weight and stay fit, but what’s the best exercise for crushing your weight loss goals?

You need to workout smarter not harder in order to achieve your weight loss goals with exercise.

I am going to reveal what the best exercises for weight loss are, and this is backed by science. Be sure to mix these into your weekly workout routine and soon you’ll see your body transforming and feel more energized!

Afterburn Effect

Best Exercise for Weight LossTo be most effective in your weight loss exercise regimen, you will need to take something called the Afterburn Effect into account.

The Afterburn Effect is the basically the time that your body continues to burn calories or fat after a workout. Your body turns on the calories incinerator through a process called excess post-exercise oxygen consumption.

Oxygen is the vital ingredient for life, and when you create an “oxygen debt” for your body through this process, your body will use stored energy including fat cells.

So Which Workout Will Be Most Effective?

In order to lose weight, you need to create a substantial amount of oxygen debt. This can be accomplished quite easily through short bursts of vigorous exercise. Frankly, these kinds of exercise leave you out of breath, and that’s exactly what you’re looking for!

Best Exercise for Weight LossUpon doing these exercises, your body will create new ways to retrieve energy, and most times this will be from fat stores in your body.

However, if you have eaten recently, this could be detrimental to your weight loss efforts. For this reason, the optimal workout for weight loss would be a high-intensity interval workout first thing in the morning before you have eaten anything.

Not only does this keep the Afterburn Effect going for 9 – 14 hours after you finish exercising, but you will also have an incredible boost of energy from the release of endorphins and it will also last for this extended time period.

Tabata / HIIT – The Weight Loss Workout You Need

Best Exercise for Weight LossTabata training is a form of high-intensity training named after Japanese professor Dr. Izumi Tabata. He developed it to train speed skaters, and it is an easy form of High-Intensity Interval Training to remember due to its simple protocol – 20 seconds of a burst of high-intensity exercise, and then 10 seconds of rest. Then repeat this for a predetermined number of sets.

The short rest intervals force the body to keep moving before it actually recovers from the previous set—and that’s part of the reason why Tabata training pretty much guarantees weight loss if done consistently. The additional benefit of the Afterburn Effect makes it perfect for reducing your body fat.

You have to push yourself when doing this kind of high-intensity training. You won’t reap the benefits from leisurely going through the motions.

Here are some of the best ideas for implementing Tabata Training into your cardio workout:

Best Exercise for Weight LossSwimming

Jump in the pool and knock out your workout with 20 speedy laps. You should try to sprint 3/4 of the lap in the pool, then slowly swim the last quarter. It is also a good idea to recover for 10-20 seconds as well before doing the next rep of Tabata.

You will feel the burn like crazy on this one, and your body will soon be more sculpted!


You can either hop on a spinning bike where you can control the resistance, or hit the road on a real bike. Either way, you will want to mentally keep the Tabata protocol in mind as you ride.


This is one of the easiest methods to get into if you’re a novice. All you need is about 10-15 minutes, and follow the Tabata protocol of 20 seconds hard work and 10 seconds rest.

The Takeaway

The beautiful thing about Tabata / HIIT is that it does not take a lot of time out of your busy day. The weight loss benefits and energy boost are also reasons to try it out.

Also, your body will continue to burn calories for hours after your workout due to the Afterburn Effect.

Vigorous exercise is definitely an alternative to traditional extended exercise that will have many health benefits. A high-intensity workout is the most effective exercise regimen for weight loss and going to be your best bet if you want to shed pounds.

Here’s To You Crushing Your Weight Loss Goals! 🙂


Brad - Your Personal Weight Loss Coach


  1. Excess post-exercise oxygen consumption (EPOC, informally called afterburn ) is a measurably increased rate of oxygen intake following strenuous activity.