6 Fitness Activities That Help You Lose the Most Weight

A woman and a man working out outside

We get this question a lot: “What exercises should I do to lose weight?” Despite having an incredibly effective bodyweight training app, adidas Training, here’s what you should look for when it comes to maximizing the quality of your time spent training:

  • Compound movements that activate multiple muscle groups
  • Activities that provide the greatest afterburn effect
  • Activities that you actually enjoy and help to reduce stress

A man doing push ups

Here are 6 fitness activities that are the most effective combination for those who are serious about losing weight!

Strength Training for Weight Loss

1. Bodyweight training

This form of training has and always will be my favorite. You can do bodyweight training anywhere and everywhere, and this is what I call making fitness a part of your lifestyle. Why is bodyweight training so effective? Think of when you’re learning how to do a push-up, for example. They require so much more than just a strong chest. You’re using your legs, glutes, core, back, chest, arms and shoulders. Talk about a calorie-torching compound exercise!

2. Compound movements with “weights” 

I put “weights” in quotes because this really can be anything you have at your house: water bottles, canned food and even your child (if you’re a new mom trying to get in shape). Here you can do exercises like squat curls, thrusters, deadlifts, plie squats, walking lunges, lunge and twist (a favorite from the adidas Training app)…the more muscles you activate, the better!

Cardio for Weight Loss

3. HIIT and LISS

High-intensity interval training (HIIT) and low-intensity steady state cardio (LISS) should both be included in your training schedule if you want to lose weight. You can find lots of HIIT workouts in the Workout Creator feature of the adidas Training app, and you can track your LISS activities (jogging, hiking, easy bike ride, etc.) using your adidas Running app.

A woman running on the street outside

4. Swimming

Swimming is an excellent form of total-body as well as cardiovascular training. Plus, swimming is a great cross-training activity for all you runners out there. Additionally, swimming is a low-impact form of exercise and easy on the joints.

Reducing Stress for Weight Loss

5. Yoga

Whether you’re experiencing stressful situations in work or life or creating stress in your body through working out (yes that’s stress, too!), doing your part to reduce stress is vital as well. A study at Yale University found that stress (which increases cortisol production) can lead to more abdominal fat in women. They also found that “women with greater abdominal fat had more negative moods and higher levels of life stress.” It’s like a vicious cycle. Think again before pushing your limits 5-6 days per week without any self-love and recovery!

6. Walking

Long brisk walks are last on this list but an absolute MUST if you want to lose weight. Walking has so many incredible benefits and is an excellent stress reducer and fat burner! Make it a point to literally walk as much as you possible can! #takethestairs


Lunden Souza Lunden Souza is an Online Fitness & Lifestyle Transformation Coach. She helps people all over the world create a sustainable healthy lifestyle, so they'll never have to "start over" again! Connect with @lifelikelunden for real-life strategies to get on track for long-term health in both body and mind. View all posts by Lunden Souza