Finding your best fit: what exercise actually works for weight loss

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Understanding the role of exercise in weight loss

It’s a common belief that exercise alone is the magic key to dropping pounds — but the reality is more nuanced. Exercise plays a supportive (not solo) role in weight loss.

Here’s how it helps:

• Burns calories: Movement increases your energy expenditure, helping create a calorie deficit.

• Preserves muscle mass: Resistance training helps protect lean tissue while you're losing fat.

• Improves metabolism: Especially over time, strength and HIIT workouts can elevate your resting metabolic rate.

• Regulates appetite and cravings: Regular movement may reduce stress-related snacking and help balance hunger hormones.

• Boosts motivation: Seeing your strength and endurance improve makes it easier to stay on track.

But keep this in mind: You can’t out-train a poor diet. Sustainable weight loss comes from combining exercise with balanced nutrition and lifestyle changes.

Best exercises for effective weight loss

Cardio: the fat-burning foundation

Cardio workouts are any physical exercises that increase heart rate and improve cardiovascular function. They're called "cardio" because they're directly related to the heart (cardio comes from the Greek word "kardia," meaning heart).

Cardio workouts include sustained, low-to-moderate intensity activities like walking, jogging, and stair climbing. They gently elevate your heart rate without overwhelming your system — a great option for beginners or anyone with a higher body weight.

The key to effective fat-burning cardio? Stay in the "fat-burning zone" — a heart rate range where your body uses stored fat for energy.

Here’s what to know:

• Fat-burning typically starts around the 30–40 minute mark, so try to aim for 50–60 minute sessions when possible.

• Calories are only burned during the workout, so consistency matters.

• The repetitive nature of cardio can get boring. That’s why our StarFit coach Danielle Harrison created the “Low Impact HIIT” program — executed without any jumping or forceful movements resulting in less impact on your joints and less risk of injury.

Strength training: sculpt while you slim down

Strength training — whether with weights or bodyweight — helps you build lean muscle. Why is that important? Because muscle speeds up your metabolism, helping you burn more calories even at rest.

Benefits include:

• Burning fat without losing muscle.

• Shaping and tightening your body for a more defined look.

Recovery from strength training takes longer, so limit it to 2–3 sessions per week.

Check out the StarFit program “Strength Fundamentals” by Sophie Jones — perfect for all fitness levels, this workout emphasizes technique, controlled movements, and progressive overload to help you unlock your full potential.

HIIT: burn more in less time

High-Intensity Interval Training alternates short bursts of intense effort with brief recovery periods. This format:

• Torches calories in just 10–30 minutes.

• Boosts metabolism for up to 24 hours after your workout.

• Triggers fat-burning hormones without breaking down muscle.

However, HIIT is not for complete beginners. If you’re new to fitness or have a high body weight, start with cardio and strength first to build a solid base.

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Once you’re ready, try the StarFit “HIIT Blast” program by Natalia Gunnlaugs — 10 diverse sessions each lasting 20 to 30 minutes. This program targets all major muscle groups, combining fast-paced intervals to burn fat, tone muscles, and enhance strength and endurance.

Is it possible to lose weight without exercise?

Yes, but it comes with trade-offs. Weight loss happens when you’re in a calorie deficit — meaning you burn more energy than you consume. Weight loss happens when you’re in a calorie deficit — meaning you burn more energy than you consume.

Technically, this can be achieved through diet alone.

But here’s the deal:

• Without physical activity, you’re likely to lose muscle along with fat — which slows down your metabolism.

• Your body might shrink, but not necessarily tighten or tone.

• Exercise isn’t just about burning calories — it helps manage stress, improve mood, and keep your motivation high during your journey.

So while you can lose weight without working out, combining movement with mindful eating is usually the healthiest and most sustainable path.

And if you want to take things to the next level, combine smart nutrition with regular physical activity. Use promo code MEDIUM to get 70% off our training programs — and start moving toward your healthiest self today. 

Adjusting your workout plan to fit your lifestyle and goals

• Train smart, not extreme. The goal is to burn fat — not precious muscle.

• Match your workout to your current fitness level. Consistency beats burnout.

• Work your whole body. You can’t spot-reduce fat in specific areas — total-body training is key.

• Morning or evening? Both work. Morning workouts may tap into fasted fat stores, while evening sessions support blood sugar balance and fat metabolism.

Curious how many calories your workout actually burns?
Here’s a rough guide from Mayo Clinic to how many calories a 160-pound (73 kg) person might burn in one hour, depending on the activity:

• Walking (3.5 mph): ~314 calories

• Jogging: ~606 calories

• Strength training: ~365 calories

• High-impact aerobics: ~533 calories

• Biking (moderate pace): ~584 calories

• Swimming (vigorous): ~715 calories

Keep in mind: calorie burn varies depending on your body weight, intensity, and duration of the workout. But this gives you a starting point to estimate your energy output — and optimize your plan.

✅ Eat well. Train regularly. Stay consistent. You’ve got this.

🎉 Ready to take the next step? Get 70% OFF your StarFit subscription with our exclusive promo MEDIUM
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