Looking to move more and shed some excess weight? Certain sports tend to be more effective than others when it comes to increasing energy use and maintaining motivation. This isn’t just about burning calories—consistency, enjoyment and full-body movement all play a role.
Running, swimming, cycling, boxing and team sports like football or basketball typically require sustained effort, which can support weight management goals over time. These activities often use multiple muscle groups and elevate heart rate, making them suitable for longer sessions.
Choosing the right sport can depend on your fitness level, access to facilities, and how much you enjoy the activity. If something feels like a chore, you’re less likely to stick with it. Have you found a sport that keeps you coming back?
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Key takeaways
- Fitness can rapidly burn calories, depending on workout duration and intensity.
- Cycling and spinning are noted for their ability to enhance calorie burn and afterburn effects.
- HIIT significantly boosts basal metabolism and promotes fat loss.
- Maintaining a calorie deficit by combining exercise with a balanced diet is crucial for effective weight loss.
Walking: A simple start to weight loss
Walking is a low-impact form of physical activity that is often underestimated in discussions about weight control. It offers a straightforward and accessible way to begin increasing daily energy expenditure, making it suitable for individuals looking to manage their weight through gradual lifestyle changes.
Benefits of walking
Walking is an accessible form of exercise suitable for a wide range of fitness levels. It places minimal stress on the joints and can be incorporated into daily routines without the need for specialised equipment.
Research from the Journal of Exercise Nutrition & Biochemistry has shown that walking for 50 to 70 minutes, three times per week over a 12-week period, may result in a reduction of approximately 1.5% in body fat and a decrease of 2.8 centimetres in waist circumference.
For those aiming to increase energy expenditure, walking with a weighted vest can be effective. Walking while wearing a vest equal to 20% of one’s body weight has been found to raise calorie burn equivalent to what you could burn when jogging.
How to incorporate walking into your routine
Being consistent is important when trying to lose weight. Start by setting achievable goals and gradually increase your walk time. Here's a four-week walking plan:
- Week 1: 10-minute brisk walks, three times a week.
- Week 2: 15-minute brisk walks, four times a week.
- Week 3: 18-minute brisk walks, five times a week.
- Week 4: 20-minute brisk walks, six times a week.
Try to aim for 10,000 steps a day, which is about five miles. Using a fitness tracker can help you keep track of your progress and stay motivated.
Walking vs. other low-impact exercises
While walking is one of several low-impact forms of physical activity, it offers distinct practical advantages. Unlike swimming or cycling, walking does not require access to specialised equipment, facilities, or specific locations. It is cost-effective, adaptable to most daily routines, and can be performed in a wide range of environments.
A 2018 large-scale review published in the journal Obesity found that regular walking was associated with a reduction in abdominal fat. Reaching a daily target of around 10,000 steps has been linked to improved weight management outcomes and increased overall physical activity levels.
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High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a form of exercise characterised by alternating periods of intense physical effort with intervals of rest or low-intensity movement.
Its structure allows for significant calorie expenditure within a relatively short time frame, making it a time-efficient option for those aiming to improve physical fitness and support weight control.
How HIIT works
HIIT involves short bursts of high-effort activity that elevate the heart rate, followed by recovery phases. This pattern not only challenges the cardiovascular system during the session but also increases the metabolic rate for several hours afterwards—a phenomenon known as Excess Post-Exercise Oxygen Consumption (EPOC).
A comparative study published in the Journal of Strength and Conditioning Research found that HIIT can lead to 25–30% more energy expenditure compared to steady-state exercise of equal duration.
These metabolic changes may support reductions in body fat and contribute to improvements in muscle strength and endurance when performed consistently over time.
Different types of HIIT exercises
HIIT can be adjusted to fit different fitness levels and tastes. Here are some popular types:
- Sprint intervals: Short, intense sprints followed by walking or slow jogging.
- Tabata: 20 seconds of full effort, then 10 seconds rest, repeated for eight rounds.
- Bodyweight HIIT: Fast sequences of burpees, mountain climbers, and jumping jacks.
Benefits of HIIT for weight loss
High-Intensity Interval Training (HIIT) has been shown to support fat reduction, including visceral fat, even in the absence of significant changes in overall body weight. A 2018 meta-analysis published in Sports Medicine reported that HIIT can reduce both total and abdominal fat, particularly in individuals with higher body mass or obesity.
HIIT sessions typically last between 10 and 30 minutes, making them suitable for those with limited time. The short duration combined with elevated intensity contributes to increased energy expenditure and improved body composition.
In addition to supporting fat loss, HIIT has been associated with enhanced cardiovascular function, reduced blood pressure, improved insulin sensitivity, and better metabolic health markers.
These combined effects make HIIT an efficient approach to increasing physical activity, particularly for those aiming to manage weight and improve overall health.
Using cycling as a tool for weight loss
Cycling is a widely accessible form of cardiovascular exercise that supports fat reduction and overall fitness. It can be performed either outdoors or on a stationary bike, offering flexibility based on personal preference and environment. Both methods contribute to energy expenditure and improved cardiovascular health.
Outdoor cycling vs. indoor cycling
Outdoor cycling introduces natural variation through changes in terrain and elevation, while also providing exposure to fresh air.
According to estimates from Harvard University, a person weighing around 70 kilograms can burn about 298 kilocalories during 30 minutes of outdoor cycling at a speed of 19 to 22.4 kilometres per hour.
Indoor cycling offers a controlled environment, unaffected by weather or traffic conditions. It allows for structured workouts and consistent pacing, making it a suitable option for those training at home or in fitness facilities.
For those aiming to reduce body fat, regularity is important. Engaging in moderate-intensity cycling for 30 minutes per day can support weight management goals when combined with appropriate dietary choices and lifestyle habits.
How often should you cycle to lose weight?
How often you cycle affects weight loss. A systematic review and meta-analysis published in JAMA Network Open show cycling for 150 minutes a week helps burn fat. Adding intervals or changing pace can increase calorie burn for up to 36 hours after exercise.
For example, a person weighing 84 kilograms and cycling at 22.5 to 25.6 kilometres per hour can burn about 444 calories in 30 minutes. Mixing cycling with other activities helps keep workouts engaging and can support better overall fitness.
Benefits of cycling for your body
Cycling contributes to fat reduction while supporting muscle development, particularly in the lower body, including the quadriceps, hamstrings, and glutes. A 2018 study published in the Journal of Education and Training Studies found that regular cycling was associated with a measurable decrease in body fat percentage over time.
Beyond its impact on body composition, cycling can enhance cardiovascular health, support blood glucose regulation, and improve mood and mental clarity.
Choosing to cycle instead of driving has been linked with long-term weight change. One analysis from the University of East Anglia found an average reduction of about 7 kilograms per year under these conditions.
Cycling increases the metabolic rate during and after activity, which supports energy balance when paired with a nutritious diet and sufficient rest. This combination makes cycling a practical and effective method for supporting both weight control and broader health goals.
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Sports for losing weight: Top picks to burn calories
Engaging in the right type of physical activity can support weight management by increasing calorie expenditure and improving cardiovascular fitness. Several sports offer high-intensity movement that contributes significantly to fat reduction when performed regularly.
Boxing
Boxing combines aerobic and anaerobic movement, making it a demanding sport for those aiming to reduce fat mass. Depending on the intensity, a one-hour boxing session can burn between 670 and 1,000 kilocalories.
It improves coordination, agility, and muscular strength, particularly in the upper body and core, while also contributing to cardiovascular fitness.
Running and jogging
Running is one of the most effective aerobic exercises for calorie burn. Depending on pace and body weight, it can result in an expenditure of up to 1,500 kilocalories per hour. Jogging, while less intense, still supports cardiovascular health and contributes to energy balance.
Both activities primarily engage the lower body, particularly the legs, while also involving the core, which helps with overall muscle tone and endurance.
Swimming
Swimming provides a full-body workout and is often recommended for those seeking a low-impact form of exercise. It engages multiple muscle groups, including the arms, legs, and core, while reducing strain on the joints.
Calorie expenditure ranges from 500 to 800 kilocalories per hour, depending on stroke, intensity, and individual body composition. It is also associated with improvements in cardiovascular health and muscle strength.
Pilates and yoga: Mindful practices for weight loss
Both Pilates and yoga offer structured approaches to movement that benefit physical and mental well-being. These practices can support weight loss by improving body composition, encouraging mindful eating, and reducing stress levels. Pilates is particularly effective for fat reduction and muscle tone, even among individuals with higher body weight.
A 2022 study published in the International Journal of Environmental Research and Public Health found that engaging in Pilates for 60 minutes, two times per week, over twelve weeks resulted in measurable reductions in body weight and fat percentage.
Yoga, although often perceived as low-intensity, also contributes to weight control. More dynamic forms, such as Vinyasa or Power Yoga, can increase energy expenditure, while all styles promote mindfulness, which may influence healthier eating habits and improved stress management.
Research from NIH indicates that practising yoga five times per week for 60 minutes over six months can be associated with a reduction in Body Mass Index (BMI) over time. To achieve sustainable results, it is beneficial to combine mindful movement practices with more vigorous forms of exercise.
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Frequently asked questions
What are the best sports for losing weight quickly?
Sports that burn a high number of calories in a short period, such as running, swimming, and HIIT, are often considered effective for losing weight quickly. These activities typically involve sustained cardiovascular effort and engage large muscle groups.
Read more: How can you lose weight quickly?
How does swimming help with weight loss?
Swimming is a full-body cardiovascular workout that requires continuous movement and resistance against water. It can result in a significant caloric expenditure depending on stroke intensity and duration.
Is running or jogging better for weight loss?
Running generally burns more calories per minute than jogging due to its higher intensity. Both can contribute to weight loss when done consistently and combined with suitable nutrition.
Read more: Calorie requirement: What counts for losing weight?
Why is boxing considered one of the top sports for weight loss?
Boxing involves high-intensity bursts of movement, including punching, footwork, and defensive manoeuvres. It combines cardiovascular exercise with strength training, leading to a high energy output.
Can cycling help lose weight effectively?
Cycling is an aerobic activity that can be performed at varying intensities to support energy expenditure. It also builds lower-body muscular endurance and improves cardiovascular fitness.
What is the role of HIIT in sports-based weight loss?
High-Intensity Interval Training (HIIT) alternates between short bursts of intense activity and periods of rest or low-intensity exercise. This method is known to elevate heart rate quickly and may increase post-exercise energy expenditure.
Are racquet sports like tennis or badminton good for weight loss?
Racquet sports like tennis and badminton involve quick, dynamic movements and frequent changes in direction. These activities offer cardiovascular benefits and promote muscular coordination and endurance.
Are water-based sports better for losing weight than land-based ones?
Water-based sports such as swimming can engage more muscle groups due to water resistance. Land-based sports may offer greater weight-bearing benefits, but effectiveness depends on intensity and duration.
What are the benefits of cycling for your body?
Cycling strengthens the muscles in the legs and lower back while also supporting joint mobility. It is also a cardiovascular exercise that can improve heart and lung efficiency over time.
Can combining multiple sports enhance weight loss results?
Combining multiple sports can increase overall physical activity levels and prevent monotony. This variation may promote balanced muscular development and maintain motivation.