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Lose Weight With Sport: The Ten Most Efficient Types Of Sport

Many want to lose weight with sport – but what is the best way to do it? Our fat burning guide shows the ten most productive marks if you’re going to get rid of excess pounds.

Many people exercise primarily to eat more without gaining weight or losing weight specifically. 

Of course, you want to see results as quickly as possible. Therefore, it is worthwhile to look at which sporting disciplines have the most excellent fat-burning effect.

However, it is also essential to know that you will find it difficult to achieve (larger) weight losses through exercise alone. Many overestimate calorie consumption and then reward themselves with extra food.

True to the motto “Abs are made in the kitchen”, you also have to adjust your diet. This will always be the most powerful lever to declare war on unloved kilos.

So: In addition to training, make sure you eat a balanced diet with a healthy mix of complex carbohydrates, healthy fats and valuable proteins.

The 10 Best Exercises To Lose Weight

We introduce you to ten sports with fat-burning potential and tell you which parts of the body you can use to tighten them. So all you have to do is choose your favorite, and you can start right away!

Tip: Strength training is the all-rounder among the sports that you can and should also do to lose or maintain weight in the long term.


No sport provides more endurance and burns as many calories as jogging. Our test person burned a whopping 547 calories per hour.

When you run, you mainly work your leg and hip muscles, so it’s good to include a core workout. You achieve a healthier running style and a higher basal metabolic rate with strengthened muscles.

Beginners should start carefully, with each step around three times your body weight acts on the ankle and knee joints.

Trained: In addition to endurance, the legs and buttocks are particularly challenged.



A joint-gentle alternative to jogging is walking or Nordic walking with appropriate hiking poles. According to our test, this means that 446 calories can be burned per hour. Provided the stock technique is correct.

Nordic walking is not only a great recreational sport for runners and bikers but also ideal for beginners who want to build up their physical condition.

Trained:  legs, bottom, and shoulders.


The ideal sport to lose weight for anyone who wants or needs to take it easy on their joints: our test person consumed 436 calories per hour while swimming.

Pulling lengths is an optimal endurance workout. It also ensures a holistic strengthening of all muscles. The different swimming styles can be varied depending on the type and are excellent coordination training.

Trained: legs, bottom, stomach, shoulders, and arms.

Biking Or Cycling

Cycling is the perfect endurance training for nature lovers. The calorie consumption is about 412 calories per hour.

It is also advisable to do additional strength training for the stomach and back muscles since it is mainly the leg muscles that are stressed. The unfamiliar sitting position can quickly lead to back and neck pain for newcomers.

Adjusting the seat height correctly helps to prevent this. The leg should be almost straight when the pedal is at the bottom dead centre. Biking is more time-consuming than jogging, but it is varied because you get further and see more. 

Trained:  the lower body.


There are intelligent indoor bike solutions such as those from ” Peloton ” or ” Schwinn “for everyone who wants to pedal regardless of the weather.

Indoor cycling has been a massive hype for the past few years! There are currently many courses under different names and with different focuses: spinning, indoor cycling, or spin racing.

Such indoor cycling courses to motivate beats and additional units with shadow boxes or dumbbells are similar to an intense HIIT workout. You train your body from head to toe!

When spinning naturally, calorie consumption depends on your fitness level, body weight, and load duration. But as a guide, a person weighing 75 kilograms burns around 600 kcal in 60 minutes – and thus a similar amount to brisk running!

Trained: legs, buttocks, abs, arms and shoulders (depending on the course).

Cross fit

According to researchers at Kennesaw State University, a CrossFit session burns up to 13 calories per minute – and that’s without additional weights. 

Pull-ups, push-ups, and squats are popular CrossFit exercises that are particularly effective.

Trains: the whole body and strength, endurance, flexibility and coordination.

High-Intensity Interval Training (HIIT)

HIIT  stands for short, high-intensity exercise phases that alternate with short recovery phases. With this type of training, you force your body to continue burning calories long after your training session is over.

This is the afterburn effect: the more significant the difference between your resting metabolism and that during training, the longer it takes your body to slow down and the more calories it burns back to normal.

A good 700 to 800 calories are burned per hour! Accordingly, even a short intensive training session is very worthwhile.

Trained: legs, bottom, stomach, back, shoulders, and arms (depending on the course).


With a training session in the boxing course, you can get rid of up to 800 calories (guideline for a person weighing 70 kilograms).

In classic boxing and Thai or kickboxing, you have to use a lot of strength and train your speed and condition like no other workout.

Away from the ring, you not only fight against an imaginary opponent but also very successfully against excess fat deposits.

Trained: shoulders, arms, abs, back, legs, and bottom.

Tae Bo

Tae Bo is a full-body workout that combines kickboxing and dancing. In a Tae Bo course, under the guidance of a trainer, punches and kicks are performed dynamically (not as self-defense).

Tae Bo aims to strengthen all muscle groups through cardio training. A 60-minute workout uses over 500 kilocalories per hour, depending on your age and weight.

Trained: Shoulders, arms, abdomen, back, legs, bottom,

Step Aerobics

Is step aerobics only for moms or girlies? Are you kidding me? Are you serious when you say that! The workout with the stepper is a very effective way to burn calories (up to 700 kCal per hour) – and not without it.

The combination of different steps and construction techniques challenges the mind and trains the entire leg and buttock muscles and the core. Plus, your condition!

Find a course that suits your level. Even if you do a lot of sports otherwise, the step sequences can quickly become overwhelming.

Trained: legs, buttocks, stomach, back.

Lose Weight With Sport: The Five Most Important Facts

  1. Any cardio training stimulates fat burning and trains the cardiovascular system and conditions and the muscles differently. To lose weight sustainably, you should not rely solely on your endurance…
  2. Strength training is also an essential part of losing weight. Muscle mass increases your basal metabolic rate and ensures that you burn calories even at rest.
  3. If you already have training experience and want to burn even more fat, you can use interval training for muscle training. This has the most excellent afterburn effect.
  4. How many calories you consume depends on exercise intensity and duration, age, gender, and weight. Our calorie calculator gives you accurate data.
  5. The essential thing in the end: You have to burn more calories than you take in – a negative energy balance is a key to losing weight successfully. Here you can calculate your basal metabolic rate, i.e. the number of calories your body uses every day without extra exercise.


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