When it comes to shedding those extra pounds, there’s no universal fix that suits everyone. Exercise plays a significant role, but it’s essential to remember that nutrition and genetics have their parts to play too. So, what’s the go-to exercise for weight loss? Let’s break it down.

Exercise is a great way to torch calories, helping the body use up more energy. To hit that sweet spot of losing weight, you need to burn more calories than you consume. That’s where high levels of physical activity come in, helping to create a calorie deficit. However, leaning only on exercise can be tricky; it might demand around 60 minutes of activity daily to show real results when not paired with a good diet.

Cardio exercises are your best friends when it comes to burning calories. Running tops the charts, potentially burning up to 600 calories an hour depending on your pace and size. Cycling, another low-impact superstar, can melt away between 400-750 calories per hour. Swimming is equally awesome, giving both your upper and lower body a workout while being easy on your joints.

High-Intensity Interval Training, better known as HIIT, is killer for weight loss. This workout switches between bursts of intense activity and more relaxed moves, keeping your body in fat-burning mode even after you’re done with your routine. You can apply HIIT to various exercises like running, cycling, or jumping rope.

Strength training shouldn’t be overlooked. Pumping iron with compound exercises such as squats, deadlifts, and lunges does wonders. Not only do they help shed weight, but building muscle also boosts your metabolism, making it easier to keep the weight off.

If high-intensity workouts aren’t your vibe, low-impact exercises like walking or stair climbing are solid choices. Brisk walking can torch up to 150 calories in just 30 minutes. Climbing stairs, whether on a machine or actual steps, can drive significant weight loss while improving overall health.

Don’t forget about mindfulness movements like yoga and Pilates. These practices combine physical activity with being more mindful about your eating habits. Regular yoga sessions can lead to weight loss and lower BMI over time.

Consistent and enjoyable workouts are the secret sauce for weight loss through exercise. When you find activities you love, sticking to them becomes a breeze. Setting a regular exercise schedule and focusing on the fun rather than just calories burned can keep motivation high.

Let’s be real, though—nutrition has a bigger role than exercise in weight loss. Extreme diets might work for a short period but are tough to maintain. Balanced diets with reduced calorie intake are usually more effective and easier to stick to long term.

So, what’s the takeaway? The best exercise for weight loss is one that you enjoy and can keep doing consistently. Pairing a healthy diet with regular exercise—be it cardio, strength training, or low-impact activities—sets you up for success. It’s all about creating a calorie deficit and making lifestyle changes that stick.