Shedding extra pounds can feel like an uphill battle sometimes. But you don't have to starve yourself to lose weight. Combining exercise with a calorie-controlled diet has been proven1 to be more effective than relying solely on a hypocaloric diet. The key is to find an activity you genuinely enjoy and can consistently perform without burning out or risking injury. If you can stick to it, success will follow.
To help find a workout right for you, we bring the eight best exercises, which you can easily incorporate into your fitness routine, along with some recommended workout equipment to keep your weight loss journey efficient and enjoyable.
Jumping Rope
Remember the joy of jumping rope during your school days? Now it's time to review that excitement because jumping rope is a fantastic way to shed those pesky pounds. According to Michele Olson, an adjunct professor of sports science at Huntingdon College in Alabama, "Six weeks of rope jumping has been found to decrease BMI." Olson further explains, "When coupled with a calorie-reduced diet, reported changes in body weight and body fat range from approximately 3 pounds to as high as 7 pounds in eight weeks."
Aside from aiding weight loss, jumping rope is incredibly convenient, as it can be done anywhere, indoors or outdoors. It's a fantastic way to improve your coordination, core strength, and cardiovascular endurance. All you need is a trusty rope, and you're good to go!
Walking and Running
Walking and running are two of the most accessible and effective ways to boost cardiovascular health and burn calories. Whether you're a seasoned runner or a casual walker, there's a pace and distance perfect for you. At the start of your weight loss journey, we suggest running 2-3 times per week, with walking on alternate days to aid in recovery. The best part of these two activities is that you don't need fancy equipment – just a supportive pair of shoes, and you'll be ready to hit the ground running (or walking).
If you find running outdoors too harsh on your joints, try running on softer surfaces like grass or invest in a treadmill. Many treadmills have built-in cushioning, which can be easier on your joints. Additionally, buying a treadmill is a great investment for maintaining your cardio routine and tracking fitness progress, especially when outdoor conditions are less than ideal.
Indoor Cycling
Indoor cycling has become increasingly popular as a calorie-torching workout that can be performed from the comfort of your home / office, making it an excellent choice for those with knee pain or recovering from knee issues.
To maximize your workout results, maintain good posture while cycling by keeping your chest up, shoulders back and down, and your back flat. You can increase calorie burn by incorporating sprint intervals at a fast pace and recovery intervals at a moderate pace, which yields a better afterburn effect, compared to maintaining a steady ride.
Want to add more fun to your indoor cycling workouts? Consider investing in the MERACH S09 Smart Spin Bike. This innovative bike isn't your average stationary companion. It seamlessly connects to the MERACH app, transporting you to stunning virtual cycling routes that will have you pedaling through breathtaking landscapes and bustling cityscapes. Better yet, you can join online cycling contests, fueling your inner competitor and pushing your endurance limits to the max. It's your secret weapon for staying motivated and crushing those long-distance spin sessions in no time! 
MERACH S09 Auto Resistance Bike
Rowing
Rowing is a great full-body workout that engages your glutes, hamstrings, back, core, hips, and arms, making it an excellent choice for burning significant amounts of calories while improving your overall muscle groups. However, don't forget that proper form is crucial: As you start to row, your legs should push back first, followed by your torso leaning back to about 45 degrees, and then your arms pulling into your chest. To reverse the movement, your arms should reach forward past your knees, then your torso hinges forward, and finally, your legs return to the starting position. If you're new to rowing, we recommend spending a few weeks working on your rowing form.
If you're considering investing in an entry-level rowing machine, MERACH offers many options, from compact to traditional sizes. Most of our rowing machines are space-saving, with the option to fold up and store away in a corner or closet, making them ideal for those with limited space.
Weight Training
While cardio workouts offer plenty of benefits on weight loss, weight training can help build muscles and strengthen bones, making it a powerful workout that changes your body composition, helping you lose fat. As you lose fat and build muscle mass through weight training, your muscles become incredibly dense because they're packed with elements that help move your metabolism.
The beauty of weight training lies in its versatility. You can use fitness equipment like barbells, dumbbells, kettlebells, or resistance bands to target different muscle groups and create a well-rounded workout routine. Typically, you can get results from as little as one to two resistance training sessions per week.
If you're tight on space, the MERACH 3-In-1 Adjustable Dumbbell Set would be a perfect addition to your home gym. This versatile set can be easily transformed between a dumbbell, a barbell, and a kettlebell, with a wide weight range from 7 to 54 pounds that you can adjust with a simple twist. It allows you to work your entire body through various exercises, including squats, swings, pushes, pulls, and core movements. Alternatively, you can alternate between upper- and lower-body movements to keep going for longer before fatiguing. 
MERACH 3 in 1 Adjustable Dumbbell Set
Pilates and Yoga
Pilates and yoga might not burn as many calories as intense cardio workouts like running. However, they offer a unique set of benefits that can be valuable for weight loss. For many people, the mindful and enjoyable nature of these practices makes them easier to stick with in the long run.
Studies2 have shown that performing Pilates exercises for 90 minutes three times per week can significantly reduce your waist, stomach, and hip circumference. Additionally, Pilates can help alleviate lower back pain and improve strength, balance, flexibility, endurance, and overall fitness.
Yoga, another holistic mind-body practice, can also contribute to weight loss by addressing some underlying causes of weight gain. By reducing stress, improving sleep patterns, and managing physical pain, yoga can help create a more balanced and healthy relationship with food. Regularly practicing yoga can also improve body and breath awareness, relax your mind, strengthen and stretch your body, and enhance your balance.
Conclusion
These eight workouts can complement your weight loss routine by promoting mindfulness and fostering a healthy body. And the key is to be consistent! After choosing the activities you enjoy and incorporating them into your routine regularly, you'll be well on your way to achieving your weight loss goals!
Good luck on your weight loss journey! Feel free to share if these tips and workouts helped you in the comments below.
1. "Diet, Exercise or Diet with Exercise: Comparing the Effectiveness of Treatment Options for Weight-Loss and Changes in Fitness for Adults (18–65 Years Old) Who Are Overfat, Or Obese; Systematic Review and Meta-Analysis". US National Library of Medicine National Institutes of Health, 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/. Accessed 10 August. 2020.
2. "The effect of Pilates exercise on body composition in sedentary overweight and obese women", US National Library of Medicine National Institutes of Health, 2017, https://pubmed.ncbi.nlm.nih.gov/27607588/, Nov. 2017.
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