# Best Workout for Weight Loss **By Tuyet Nguyen · Published November 10, 2022 · Updated June 7, 2023** An overview of the most effective workout types for weight loss, including how rowing fits into a fat-loss strategy. --- ## Introduction A lot of people think that working out is a chore, and it's not something anyone looks forward to. But that's because they haven't found the right workout for them. When you're doing the right exercise, you won't need to force yourself to go and do it—it will be something you look forward to. There are so many exercise options out there it can be overwhelming to decide what to start with. And like many people who have decided to start exercising, for the first time or again, you might be thinking: what is the best workout for weight loss? --- ## Fat Loss vs. Weight Loss Fat loss is not the same as weight loss. - **Weight loss** is the process of losing overall body weight, either by increasing activity levels, decreasing calorie intake, or both. - **Fat loss** refers specifically to the reduction of body fat. Fat is excess weight. In order to lose weight, your body needs to be in a caloric deficit. While weight loss is necessary if you want to lose fat, it doesn't necessarily mean you're losing body fat. For example, muscle weighs more than fat, so a high muscle mass can offset some lost weight on the scale. --- ## Types of Workouts for Weight Loss ### High-Intensity Interval Training (HIIT) HIIT involves switching between high-intensity and low-intensity exercises in short bursts. The high level of output means you don't need to work out for a full hour to reap the rewards. HIIT can increase your metabolic rate hours after completing the exercise — meaning you will burn more calories than usual while at rest. The Aviron connected rower provides HIIT-styled workouts and competitive exercise games that can keep your workout fun and engaging while meeting your health goals. Related: [Aviron Workouts](https://www.avironactive.com/workouts) ### Weight Training (Strength Training) Weight training uses weights as resistance during your workout. It can help you achieve fat loss by boosting your metabolism and increasing muscle mass. Examples include weighted lunges, squats, and deadlifts. Although rowing is traditionally seen as a cardio workout, Aviron is designed with high resistance settings that allow you to strength train with the machine as well. For example, flip your hands underneath the handle and plant your feet on the ground for bicep curls. Many strength training workouts can be found in the Guided Programs category on the Aviron rower. ### Walking Walking is a low-impact workout that helps burn calories, build stamina, and can help clear your head when the stresses of life become overwhelming. No special equipment is needed, and it can be done anywhere — even indoors if weather conditions aren't ideal. ### Swimming Swimming burns calories without putting pressure on joints, making it another effective option for fat loss. Swimming laps regularly helps boost endurance levels while burning calories at the same time. ### Running or Jogging Running is a good option for those who enjoy fresh air and working up a sweat outdoors. There are many types of running classes available for group or solo runs, and running can also be done indoors on a treadmill or running track. If your body doesn't respond well to the higher joint impact of running, a rowing machine may be a good alternative. Rowing is a full-body workout that engages almost 90% of muscles while remaining very low impact. ### Pilates Pilates builds strength without adding bulk through lean muscle mass. It increases flexibility, improves balance, and helps you focus your breathing. Many options exist for both in-person and online pilates classes. --- ## Takeaway The bottom line is that there are many different exercises that can help you burn calories. The best workout for weight loss is the one that helps you stay dedicated and motivated in order to remain consistent through your long-term health and fitness journey. --- **Tags:** Aviron, Health & Fitness **Canonical URL:** https://www.avironactive.com/blog/best-workout-for-weight-loss/