Pilates, HIIT, Cardio, or Weights? Experts Reveal What’s Best for Weight Loss

When it comes to weight loss, knowing which type of exercise is the best can be a challenge. So, we asked experts to weigh in on whether HIIT, strength training, cardio, or Pilates is best for weight loss and how they impact your body. Here’s what they had to say.

Losing weight can be a complicated process involving changing your diet, managing your stress, getting enough sleep, and working out consistently. The key is knowing which type of exercise you need in order to see results—HIIT, strength training, cardio, or Pilates.

Here’s how we ranked each exercise and why.

1. Strength Training

Experts had mixed opinions on whether strength training or HIIT was most efficient for weight loss. But, because strength training is more accessible and can make HIIT easier, we ranked it first.

Strength training builds lean muscle and can boost your metabolism by as much as 7%. It also supports sustainable fat loss, improves insulin sensitivity, and enhances body composition, according to Baltazar Villanueva, NASM-CPT, a certified personal trainer and nutrition coach.

Here is what you need to know about strength training:

• Builds lean muscle
• Boosts your metabolism over time
• Improves hormonal imbalances and insulin sensitivity
• Provides sustainable, long-term fat loss and body recomposition
• Shows results slowly and your weight can decrease slowly
• Requires learning proper form and access to equipment
• May be discouraging to keep up for some people

2. HIIT

HIIT can lead to weight loss, reduce body fat, and improve cardio fitness, according to Jerome Enad, MD, FAANA, ACSM-CEP, a board-certified orthopedic surgeon and clinical exercise physiologist. It also offers more bang for your buck. Not only does it increase your metabolic rate hours after exercise, but it also burns up to 30% more calories than other forms of exercise.

Here’s what you need to know about HIIT:

• Provides a time-efficient and effective workout
• Burns a lot of calories in a short period
• Spikes fat loss (but it may be temporary)
• It’s not beginner-friendly for most people over 40 without a strength training foundation
• Poses a risk of injury or burnout if you don’t practice proper form
• May lead to fatigue and muscle loss when not paired with strength

3. Cardio

Cardio is effective at burning calories, which is necessary for weight loss, according to Dr. Enad. Additionally, because these exercises improve heart and lung health, you will be able to exercise longer.

Here is what you need to know about cardio:

• Burns calories and supports a healthy heart
• Requires minimal equipment
• Provides an accessible option that is good for beginners
• Offers low-impact options for people with joint pain
• Leads to muscle loss if you do too much
• Fails to boost your metabolism long-term
• Leads to reduced calorie burn over time

4. Pilates

One review of 11 studies found that Pilates can significantly reduce body weight, BMI, and body fat in people who deal with overweight or obesity.

Here’s what you need to know about Pilates:

• Builds body awareness, mobility, and stability
• Supports better performance in other fat-burning workouts
• Reduces stress and improves posture
• Not as effective in changing your body composition
• Pairs well with strength, HIIT, or cardio

When building your exercise routine, Dr. Enad recommends balancing intensity, recovery, and variety to optimize fitness and weight loss results.

Start by selecting one type of weight loss exercise a day to avoid overloading your body. He also advises against strength training on consecutive days. The key is to build a regimen that fits your fitness level, goals, and preferences.

“Strength training [develops] lean skeletal muscle, which burns more calories both at rest and during exercise…[while] HIIT is incredibly efficient in terms of caloric burn,” says Donato.

In order for your weight loss efforts to be successful, you will need to avoid some common pitfalls:

• Overtraining: You want to reduce your risk of injury, fatigue, and burnout.
• Neglecting nutrition: A balanced diet is necessary for an effective weight loss program.
• Overscheduling cardio or HIIT: When trying to lose weight, these exercises should not be done at the expense of strength training.
• Not prioritizing form and technique: Not doing exercises correctly can lead to injury.
• Setting unrealistic goals: Setting goals too high can lead to frustration or cause you to quit.
• Relying on exercise only: It’s important to pay attention to sleep, stress management, and diet.
• Punishing yourself for missing a workout: Progress is achieved over time and will not be stopped by missing a session or two.

When you want to lose weight, it is important to choose the right exercises. Strength training will help increase your metabolism and help you get through other exercises, while HIIT will give you more bang for your buck.

A combination of different types of exercise is usually the most useful strategy in building an effective exercise regimen.