When you’re looking to take off pounds, you want to make the most of your workout. And when you’re taking semaglutide for weight loss, it should be combined with “increased physical activity,” according to the U.S. Food & Drug Administration (FDA). But which strategy will give you the most weight-loss bang for your buck and allow you to lose weight safely?
“The best approach is to combine strength training with cardio,” says Saara Happanen, PhD, a sports psychologist, fitness trainer, and creator of the Move at Work Challenge. Cardio gets your heart pumping, your lungs working, and muscles moving, which all contribute to burning calories.
But strength training is a key part of the equation because it builds lean muscle. And the more muscle mass you have, the more efficient your body becomes at burning calories as you go about your day, says Haapanen.
One large study review published in Obesity Reviews found that aerobic and resistance training both led to a significant loss of both weight and belly fat in overweight or obese adults. An earlier review found that a combo of high-intensity aerobic exercise with resistance training worked best at decreasing belly fat and improving lean muscle mass.
Belly fat is an important health measure. It’s an indication that you probably have visceral fat, which lies around the abdominal organs and raises the risk of heart disease, some types of cancer, and dementia, research shows. (Don’t miss our our 5-step plan to losing belly fat.)
The takeaway? Mixing and matching workouts not only keeps you from getting bored—it can also help you reach your goals.
Of course, the best exercises are the ones you’ll actually do. So pick something you enjoy, and keep things interesting by playing music that pumps you up or teaming up with a friend. Here, five to try:
Wow! Workout #1: Walking
“Walking is a great place to start when trying to lose weight,” says Haapanen. You don’t need to invest in a gym membership or any equipment other than a good pair of sneakers. Don’t get tripped up by the “you must walk 10,000 steps” idea; start at 5,000 steps, Haapanen suggests, and add a little bit more every day.
As your body adjusts to the exercise, keep making it more challenging by increasing your speed or distance. One way to keep it interesting is to alternate your pace as you walk. Two ideas:
- Make a playlist with songs at different tempos, and pick it up during upbeat songs.
- Or choose a landmark ahead (a tree, a signpost, a flag) and walk briskly to it, then bring down the pace until the next landmark. Repeat throughout your walk.
Kick it up: You don’t need to speed-walk when you’re first beginning, says a study published in the journal Nutrients. Those researchers found that overweight or obese women who walked at a slower pace for a longer period of time lost as much weight as those in a fast-walking group.
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Wow! Workout #2: Strength Training
A key component of a weight-loss workout is strength training, says Haapanen. “Building muscle increases your metabolism so you’ll get more calorie burn even while you’re at rest,” she says.
Science confirms the value of strength work. A large study review in Sports Medicine, for instance, found that resistance training is a great way to reduce body fat, body mass, and visceral fat. Start with exercises that use your body weight, such as lunges, squats, and wall pushups. These moves use large muscle groups, Haapanen says.
Kick it up: “My top recommendation is to do a plank every day,” says Haapanen. To do this move—which works your core, legs, thighs, arms, and shoulders—start face down on a yoga mat, with your elbows under your shoulders and toes tucked under. Lift up onto your forearms, keeping your back straight and your core engaged. “Time how long you can hold it, and try to add a few more seconds every day,” she says.
Wow! Workout #3: Swimming
Getting into the water is excellent for weight loss, Haapanen says. Not only does swimming work several major muscle groups, but because it’s low impact, it’s a good option for those with joint pain, back pain, or other injuries.
Recent studies have shown that swimming reduces both body weight and body fat, and lowers blood-glucose levels as well. Check out your local Y or college campus for pool hours, and dive in.
Kick it up: Brr, water a little chilly? That’s actually a bonus—swimming in cooler water can help increase the number of calories burned, says Haapanen. Due to a process called thermogenesis, your body actually works harder in cooler temperatures to keep your body temp stable.
Wow! Workout #4: Biking
If you want to try a workout that can double as an eco-friendly mode of transportation, a fun activity to do with your kids, or a way to explore the great outdoors, go ride a bike. It works your quads, glutes, hamstrings, and calves. And cycling at even an easy pace burns off around 150 calories in 30 minutes—speed it up, and you burn more.
Kick it up: The key to building calorie-burning muscle while biking is to vary your incline, says Haapanen. If you’re riding outdoors, experiment with different hilly terrains; if you’re on a stationary bike, increase the tension and incline.
Wow! Workout #5: Jumping Rope
It isn’t just for kids and boxers in training. Jumping rope is a great all-around exercise that improves coordination and lowers the risk of leg injuries, according to the American Council on Exercise (ACE). And it burns between 10 to 15 calories per minute (for a person weighing 175 pounds), depending on how fast you jump, which makes it equal to a brisk run.
Talk to your doctor before starting, especially if you have knee or hip issues (in which case, it’s probably not the best option for you). If you’re new to jumping, start off slowly and jump right foot, left foot rather than jumping with both feet at once.
Kick it up: Incorporate short bursts of jumping into your strength-training routine, Haapanen suggests. ACE recommends adding two to three minutes each time you do strength work.
Any of these suggestions will help you meet the recommendation that you combine the use of semaglutide with physical activity (plus a healthy eating plan) for the most success in losing weight. And keep in mind: Find a way to move that you enjoy—because the best exercise for you is the one you’ll actually do.
If you think a weight loss medication like semaglutide might be right for you, chat with a ReflexMD Wellness Advisor now. Or take our short quiz to see if you qualify.