If your New Year 2021 resolution is to lose weight, you’ve come to the right place. It’s roughly estimated that more than half of all adults are constantly trying to lose weight. And, if you’ve ever tried to lose those extra pounds or are currently trying, you know that shedding the fat is a tough business. 

But, worry not. We’ve got you covered with the best weight loss workouts! From your love handles to your shoulder fat, these will work on every part of your body to give you those toned muscles you see on billboards. 

Dieting or Exercising? 

If you are asked to choose between dieting and exercising, you should opt for the latter. While dieting does help in shedding pounds, it’s not a long-term solution. What your dietician tells you is that it’s very easy to gain back the weight you lost with dieting. Dieting also messes up your appetite. Plus, who wants restrictions on the food they want to eat? Exercising is a long-term weight loss workout for men and you won’t gain back the weight you lost. 

In addition to being a pan for weight loss workouts, exercising also has other benefits. It can improve your bone strength and density, reduce the risk of chronic diseases, improve your mood and sex drive, etc. 

What are the factors that can influence weight loss?

The amount of weight that you can lose realistically and how fast depends on several factors. 

Weight Loss Workouts


Some of us are gifted with an amazing metabolic rate and some of us aren’t so lucky. It is a no-brainer that your ability to lose weight is dependent on your genetic component. Most people who are obese have nothing to blame except their genetics. 

Starting weight

This might come as a surprise but, those who weigh more can shed weight a lot faster than those who weigh less. Thus, if you are fast, it won’t take much time to tone your body.


This is obvious. Older people carry more fat mass than muscle mass, this reduces their RMR. A lower RMR makes it difficult to lose weight. On the other hand, young people have more muscle mass thus, they can shed pounds much faster. 


Losing weight also depends on your lifestyle. If you have an active lifestyle, it won’t take much time or effort for you to lose weight. But, if you’re sitting in your office all day and going to the gym for 45 minutes, it’s of no use. Therefore, it is important to make lifestyle changes and to lead a more active lifestyle. You can do this by making small changes like taking the stairs instead of the elevator. 


The first step to losing weight is to create a calorie deficit. Weight loss will only occur when you burn more calories than you consume. 


Having a proper and healthy sleep schedule is essential for weight loss. Every adult needs about 8-9 hours of sleep every day. 

Existing medical conditions

People with depression, other mental health disorders, and hypothyroidism find it more difficult to lose weight as compared to others.

Best Weight Loss Workouts

Now that we’ve discussed the factors that can influence weight loss, let’s see the best weight loss workouts. 

Here are the best weight loss workouts for men.


Walking is one of the easiest and the best weight loss workouts for men. Perfect for beginners, it is easy, convenient, and free of cost. If you are under a lot of pressure to lose weight and feel overwhelmed, try walking as a weight loss workout.

Walking is also perfect for those who have a busy lifestyle or schedule and do not have the time to spend hours at the gym. Just walking for thirty to forty-five minutes a day is a good start. It’s also good to get a Fitbit band or any pedometer app on your phone to count the number of steps you take every day. Aim for more than 10,000. 

If you do not like walking alone, ask a friend to join you, or take your dog out. Just plug in your music and walk! If possible, try to get in a few extra steps every day by taking the stairs.

Walking is hands-down one of the best workouts for men.


Cycling is one of the most popular men’s weight loss workouts. Not only weight loss, but cycling can also reduce the risk of cardiovascular diseases and improve your fitness level in general. 

Even though cycling as a weight loss workout is usually done outdoors, if you live in a busy metropolis, it can be hard to find free spaces. Most gyms nowadays have stationary cycles. They’re great too if not any better! 

Cycling is a great weight loss workout for anyone, from beginners to professional athletes. And, since it’s a low-impact exercise, it won’t stress your joints.


Who said weight loss workouts couldn’t be fun? If you’re bored with the ordinary weight loss workouts for men, give swimming a go. It’s fun and does wonder for your body. 

Harvard Health has published studies estimating that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming. 

Again a low-impact weight loss workout, swimming won’t stress your joints. Moreover, swimming reduces body fat, improves flexibility, reduces cholesterol, and other cardiovascular risks. 

Swimming is also one of the best workouts to lose weight for those who have joint problems. 


Even though yoga isn’t the most popular choice for weight loss workouts, it is definitely one of the best workouts to lose weight for men.

Yoga targets both mental and physical well-being, therefore, if you’re under the pressure to lose a lot of weight and feel overwhelmed with the stress, yoga is your best shot.

Since yoga focuses on mindfulness, it can help in creating a positive mindset towards weight loss. Yoga also has many additional benefits on both the body and the mind. 

Most gyms and wellness centres nowadays offer yoga classes for weight loss workouts. However, if you want to do it in the comfort of your own home, you’re free to do so. Online yoga classes are a popular thing and many lessons are available on Youtube and otherwise. 

Weight Training

Weight Training is the most popular weight loss workout and definitely one of the best men’s weight loss workouts. Everyone is rooting for weight training nowadays, especially youngsters.

Not only does weight training help in burning fat, but it also improves muscle building capacity, promotes growth, helps is building strength and increases your RMR. 

Numerous studies have also shown that weight loss is much more effective compared to other aerobic training. However, it’s best to consult a professional trainer for weight training.

No matter what you do, remember that all these weight loss workouts are a process. You can’t expect to lose weight overnight, in a few days or even a month. It’s important to stay consistent and to trust in the process for the best results.