5 Exercises That Won't Help You Lose Weight

We often believe that anything that makes us sweat helps us lose weight. However, there are some exercises that, even if they have other benefits, don't help with weight loss.
5 Exercises That Won't Help You Lose Weight

Last update: 27 May, 2021

We usually think that working out only helps us lose weight, but that isn’t true. There are exercises that won’t help us lose weight and that, however, are perfect for those that are already in good physical shape and only want to strengthen their muscles.

Keep reading because we’re about to tell you about these exercises. Remember that even if you need to lose weight, it’s vital to work other aspects of your body. Ideally you should equally include fat burning and muscle building sports alike.

List of Exercises That Won’t Help You Lose Weight

Here’s a list of exercises that won’t help you lose weight. However, they’re ideal for maintaining your current fitness level and improving your physical endurance.

1. CrossFit

CrossFit is one of the exercises that won't help you lose weight.

CrossFit is one of the exercises that won’t help you lose weight but that has become very popular in the last few years. In fact, if you look around a little, you might find a specialized CrossFit gym near you, no matter where you live.

Although this sport is very intense, it’s not good for shedding extra pounds. Actually, what you could cause if you practice it without being in shape is a serious injury, according to an article published in the Orthopaedic Journal of Sports Medicine.

  • We recommend practicing CrossFit if you’re at your ideal weight, in shape, and are used to working out. 
  • Additionally, it’d be a better idea to start with basic routines and watch your diet to avoid imbalances.

However, just because CrossFit doesn’t help you lose weight doesn’t mean it won’t improve your body composition. Your muscle mass will increase and the amount of fat in your body will reduce. However, since muscle weighs more than fat tissue, your weight may increase. However, this situation is positive for your health.

2. Yoga

Yoga is the stress-relieving counterpart of CrossFit, although it’s also one of the exercises that won’t help you lose weight. While on the outside it appears to be strenuous and intense, yoga is relaxing and overall tranquil. It’s been in style for longer than CrossFit, and it’s a good way to introduce sports in your life and improve your breathing and overall posture and well-being.

  • In terms of calories, one hour of yoga will burn approximately 150 calories.
  • By walking for 30 minutes, on the other hand, you can burn around 311 calories.

If you’ve stayed away from sports until now, start with this one to strengthen your muscles.

3. Long Cardio Sessions

Long Cardio Sessions: another of the exercises that won't help you lose weight.

Depending on your age, you might remember a few decades ago when cardio was the trendy workout. You could find a place to do cardio everywhere. However, what no one knew back then is that it’s one of the exercises that won’t help you lose weight. In fact, it primarily improves aerobic endurance. Cardio is a great option for:

Even if you won’t burn a lot of calories with one session of cardio, we recommend that you do cardio to get a good physical condition. Make a weekly routine with two sessions of cardio, each one of thirty minutes.

With time, you’ll notice that your breathing and physical resistance have improved. Two great examples of what will improve are speed of going up the stairs and better breathing.

4. Pilates

Pilates is another exercise that won’t help you lose weight and is very similar to yoga. It’s an exercise that has been practiced for many years and has excellent health benefits, including:

  • Improved flexibility.
  • Relaxation and elimination of tension, making it perfect for those extra stressful days.
  • Stronger muscles.
  • Recovery from injury in a gentle way without putting you at risk.

It’s an athletic option for older adults who can’t do more demanding sports. If you’ve had an injury that’s impeding your ability to move normally, ask your doctor if Pilates would be good for you. In the majority of cases, it’s recommended and is very beneficial to recover your range of motion.

5. Exercises That Work Only One Part of the Body

Other exercises that won’t help you lose weight are those that only work one part of your body. In the majority of cases, we practice them because they help us burn fat in specific problem areas.

The reality is that the majority of us prefer to save as much energy as possible. Therefore, when a routine promises immediate results, we tend to believe it. However, you should know that in order to be healthy, you have to work out your entire body. 

  • If you prefer to work specific zones, then plan your workout routine to work one area each day.
  • Also keep in mind that expert supervision is necessary to check your progress so that you don’t dislocate something or injure yourself.

Not All Exercises Help You Lose Weight

If your goal is to lose weight, not all exercises are good for you. Some, such as CrossFit, will increase muscle mass, and therefore your weight. Others are excessively light, as is the case of yoga and Pilates.

In case you need to shed kilos, the best option is interval training, supported by a diet based on your nutritional requirements.

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  • Weisenthal BM., Christopher A., Beck MA., et al., Injury rate and patterns among crossfit athletes. Orthopaedic Journal of Sports Medicine, 2014.
  • Lau C., Yu R., Woo J., Effects of a 12 week hatha yoga intervention on cardiorespiratory endurance, muscular strength and endurance, and flexibility in hong kong chinese adults: a controlled clinical trial. Evid Based Complement Alternat Med, 2015.