Which Type of Exercise Is Best for Weight Loss?

By Dr. Kaisa Schmitz, Revive Health Medical Weight Loss & Wellness

When it comes to weight loss, exercise is often seen as the magic solution. But with so many options—cardio, strength training, HIIT, walking, group classes—it can be overwhelming to know what actually works. At Revive Health Medical Weight Loss & Wellness, we believe there’s no one-size-fits-all answer. The best exercise for weight loss is the one that fits your body, your lifestyle, and your goals.

Still, understanding how different types of exercise affect weight loss can help you make informed choices. Let’s break it down.

Cardio: Great for Burning Calories

Cardiovascular exercise (like walking, running, biking, or swimming) is widely known for its ability to burn calories during the activity itself. It also improves heart health, lung capacity, and endurance.

For many people just starting out, brisk walking or gentle cycling is a manageable and sustainable way to move consistently. If you’re not ready for intense workouts, don’t worry—small steps count. Even 20–30 minutes a day can add up.

Pros:

• Burns calories quickly

• Easy to start with minimal equipment

• Supports heart and lung health

Keep in mind:
Cardio alone can help with weight loss, but it’s most effective when combined with strength training and nutritional support.

Strength Training: Builds Muscle and Boosts Metabolism

Lifting weights or using resistance bands isn’t just for athletes. Strength training helps build lean muscle mass, which increases your resting metabolism. That means your body burns more calories, even when you're not working out.

Women often worry about "bulking up," but the reality is strength training supports a lean, toned look and long-term fat loss.

Pros:

• Boosts metabolism

• Builds strength and muscle tone

• Helps maintain weight loss over time
  
  

Keep in mind:
Results are gradual, but strength training is a powerful long-term tool for both weight loss and overall health.

HIIT: Efficient and Effective for Fat Loss

High-Intensity Interval Training (HIIT) alternates short bursts of intense activity with brief periods of rest or low activity. A typical workout might last only 20–30 minutes but can be highly effective.

HIIT has been shown to burn fat efficiently and may improve insulin sensitivity, making it especially helpful for people with metabolic concerns.

Pros:

• Time-efficient

• Boosts fat burn and metabolism

• Can be done with or without equipment
  
  

Keep in mind:
It’s intense, so it’s not for everyone—especially if you’re new to exercise or managing joint pain or chronic conditions.

The Best Exercise? The One You’ll Stick With

At Revive Health Medical Weight Loss & Wellness, we often tell patients: The best exercise is the one you enjoy enough to do consistently. Weight loss isn’t about punishing workouts—it’s about building habits that support your body and your well-being.

That might mean dancing, gardening, taking the dog for a walk, or joining a yoga class. Movement doesn’t have to look a certain way to be valuable.

A Personalized Approach Works Best

Weight loss is complex. Hormones, age, stress, sleep, and medical history all play a role. That’s why exercise should be one piece of a broader, personalized plan.

At Revive Health Medical Weight Loss & Wellness, we take your whole health into account. We create science-based, realistic programs that combine medical care, nutrition, and movement to help you succeed.

Whether you’re just starting or ready to push to the next level, we’ll meet you where you are—with empathy, encouragement, and expert support.

Ready to move in a way that supports your health?

Schedule a consultation today. Let’s find the right path for you—one step at a time.

Let’s Work Together

At Revive Health Medical Weight Loss & Wellness, Dr. Kaisa Schmitz and our compassionate team are here to support your weight loss and overall health journey. Whether you're just starting or looking for a personalized, sustainable plan, we’re ready to help you take the next step with care, expertise, and encouragement. Contact us today to schedule your consultation and begin your path to lasting wellness.