The Best Types of Exercise for Weight Loss (Even if You’re Tired and Don’t Feel Your Best)

Feeling sluggish and weighed down by extra pounds?

It’s tough, especially if low energy makes everything feel harder.

But the right combination of exercises can help you lose weight, boost your energy, and feel better—even when you’re starting from a place of exhaustion.

Everyday at our personal training studio in West Ashley, we help busy adults with low energy get into the gym and feel amazing. Here’s how:

Strength Training: Build Muscle, Boost Energy

• Exercises like squats, lunges, and kettlebell swings build muscle, which helps burn calories even when resting.
• More muscle means a higher metabolism, helping you shed weight and improve your energy levels.
• As you get stronger, everyday tasks become easier, reducing the feeling of fatigue.

HIIT (High-Intensity Interval Training): Short, Intense, and Effective

• HIIT alternates short bursts of intense effort (like sprinting or jumping) with rest.
• In just 20-30 minutes, you can torch calories and boost fat loss.
• HIIT supercharges your metabolism, burning calories long after your workout ends.
• Though intense, it can leave you feeling more energized—perfect for those short on time and motivation.

Steady-State Cardio: Move at Your Own Pace

• On days when energy is low, try lower-intensity exercises like walking, cycling, or swimming.
• These exercises burn calories while improving heart health and circulation, helping you feel more energized.
• Cardio is ideal for recovery days, allowing you to stay active without overloading your body.

How Exercise Can Help with Fatigue

• Exercise may feel like the last thing you want to do when you’re tired, but it’s one of the best ways to break free from the cycle of low energy and weight gain.
• As your body adapts to strength training, HIIT, and cardio, you’ll notice better sleep, improved mood, and more energy.
• This isn’t just about losing weight—it’s about feeling better, having more energy, and getting back to enjoying life.

The truth is, when you’re carrying extra weight and feeling tired, exercise can feel like the last thing you want to do.

But the right combination of strength training, HIIT, and cardio can transform your energy levels, mood, and overall health. The key is to start where you are, even if that means beginning with lighter workouts. As your body adapts, you’ll begin to feel the benefits—better sleep, increased energy, and a sense of accomplishment as the pounds come off and your strength grows.

It’s not just about losing weight—it’s about feeling better in your own skin and finding the energy to enjoy life again.

Ready to get moving? Click here and let’s start this journey together!

-Coach James

The Best Types of Exercise for Weight Loss (Even if You’re Tired and Don’t Feel Your Best)