5 Best Exercises to Lose Weight Fast

healthy woman walking on treadmill

As you research or prepare for bariatric weight loss surgery, you’ll discover new habits to support your weight loss goals. If you start exercising to lose weight, you’ll want to know what exercise burns the most calories.

healthy woman walking on treadmill

How Many Calories Does Exercise Burn?

When it comes to burning calories and losing weight, not all exercise is created equal. Lower intensity exercises like leisurely walks or stretching will burn fewer calories per hour than more vigorous exercises like running or swimming.

These five exercises can all help you lose weight, but you can use this information to compare how many calories they burn per 30-minute workout.1


Riding your bike for 30 minutes at a speed of 10mph or faster burns 295 calories. This is a good option if you have access to a stationary bike, to avoid injuries, and the bad effect of repeated impact on your weight bearing joints, back, tendons and muscles; biking on the road, might not be a good option for overweight individuals, We Recommend that you consult with your physician prior to starting any new activity or exercise.


Swimming slow freestyle laps for half an hour burns 255 calories. Swimming is a good option for people considering weight loss surgery because it is a low-impact exercise that offers an intense total-body workout.

fat man in the swimming pool


30 minutes of high-intensity aerobics burns 240 calories. Although step aerobics may be the first activity that comes to mind, water aerobics is a good option to minimize joint pain, and injuries, again we recommend that you consult with your physician prior to any exercise.


Taking a 30-minute walk at a brisk pace burns 230 calories. Walking at a more moderate speed still burns 140 calories, so be sure to pick a speed that’s comfortable for you. Daily walking is a great habit to include after you have weight loss surgery.


Hiking is the perfect workout for people who’d rather be out in nature than inside of a gym. A 30-minute hike at a moderate pace burns 185 calories.

Find the Best Exercises for You

Whether you’re having surgery to lose weight or just trying to get fit, remember that there’s more to exercise than burning calories. Strength training didn’t make the top five for calories burned, but it’s important for strengthening your muscles and bones.2 And even though it’s not the most intense option, experts still believe that a daily walk may be the best option for overall health and weight loss.3

Diet is also an essential component of any weight loss goal. If you look back at the calories burned, you’ll see that the amounts are similar to the calories in a 20-ounce soda. In other words, you could do hours of intense exercise every day, but if you don’t have a healthy diet, you might not lose any weight at all.

With both diet and exercise, it’s best to make moderate changes and develop healthy habits. The team of professionals at 1st Choice Weight Loss can offer you the education and support you need to see long-lasting weight loss. Call us today at (281) 888-7767 to discover the right weight loss option for you.

Disclaimer: This is only for general information. All patients should consult their doctors prior to following any of the recommendations in any articles, post, or video. Every patient has individual needs and limitations that only their treating physicians can be aware of.


  1. https://www.choosemyplate.gov/physical-activity-calories-burn
  2. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
  3. https://www.webmd.com/diet/obesity/features/8-ways-to-burn-calories-and-fight-fat#1

Leave a Comment

Your email address will not be published. Required fields are marked *