17 Expert-Backed Exercises That Burn Calories and Build Strength

These are the best ones, according to fitness experts and weight loss specialists.

Published on Feb. 27, 2026

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This article provides an overview of 17 expert-recommended exercises that can help with weight loss by burning calories and building muscle. The exercises include running, walking, hiking, jump rope, strength training, kickboxing, spinning, HIIT, rowing, burpees, elliptical, stair machine, battle ropes, swimming, yoga, Pilates, and interval training. The article also discusses factors that influence weight loss, the importance of diet, and safe and sustainable weight loss goals.

Why it matters

This article offers valuable insights and guidance from fitness and medical experts on the most effective exercises for weight loss. It highlights the importance of finding exercises you enjoy, as well as incorporating both cardio and strength training, to achieve sustainable weight loss results. The information can help readers make informed decisions about their fitness routines and weight loss strategies.

The details

The article covers 17 different exercises that are recommended by fitness experts and weight loss specialists for their ability to burn calories and build strength. For each exercise, the article provides an overview of the benefits, tips on how to perform it effectively, and an estimate of the calories burned for a 150-lb person over a 30-minute workout. The exercises range from traditional cardio like running and walking to strength training, HIIT workouts, and low-impact options like swimming and yoga. The article also emphasizes the importance of diet in weight loss, noting that exercise alone is not enough and that making sustainable changes to eating habits is crucial. It provides guidance on healthy eating strategies like increasing protein and fiber intake, limiting sugary beverages, and staying hydrated.

  • The article was published on February 27, 2026.

The players

Jim White

A registered dietitian nutritionist and certified exercise physiologist, as well as the owner of Jim White Fitness and Nutrition Studios.

Natalie Dorset

A running coach in New York.

Chris Ryan

A founding trainer for Mirror, now Lululemon Studio.

Albert Matheny

A registered dietitian and certified strength and conditioning specialist, as well as a co-founder of SoHo Strength Lab.

Mir Ali, M.D.

The medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California.

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What they’re saying

“Most weight loss involves diet. Exercise can help with weight loss but if you don't modify your diet, you won't see as many results.”

— Mir Ali, M.D., Medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA

“The best way to burn calories while running is to vary your workouts. If you're doing the same workout week after week, your body won't have anything to adapt to.”

— Natalie Dorset, Running coach in New York

“Sprinting helps engage the core and offers shorter durations of runs at higher intensities. There is definitely something to be said about getting comfortable being uncomfortable on your runs.”

— Chris Ryan, Founding trainer for Mirror, now Lululemon Studio

The takeaway

This comprehensive guide highlights a variety of effective exercises for weight loss, emphasizing the importance of finding activities you enjoy and incorporating both cardio and strength training. By pairing these expert-backed workouts with a healthy, balanced diet, readers can develop a sustainable approach to weight loss and overall fitness.