Phen24 Review – Scam or Legit? Exposed!

Are you looking for a Phen24 review? Is Phen24 a scam? Can you really lose weight with Phen24?

A number of health risks are associated with obesity, including heart attacks, strokes, hypertension, and type 2 diabetes.

Weight loss supplements are often marketed as products that enable you to lose weight quickly without exercise. Many supplements on the market are scams that drain people’s money and time.

Phen24 is a weight loss supplement that claims to help you lose weight without going to the gym or going on a strict regime. It also claims to improve sleep and metabolic activity.

As a disclaimer, I’m not affiliated with Phen24, which means I’m not paid to write this review. So you can be sure that my words are unbiased.

So you might wonder if Phen24 is just another scam. I’ve spent the past week researching Phen24, so I can tell you everything you need to know and why I don’t recommend Phen24.

Phen24 Review – Key Takeaways

  • Product Name: Phen24
  • Website: 
  • Overall Rank: 1/5
  • Price: $74.99 + (Unreasonably expensive)
  • Phen24 Scam or Legit: I cannot say it’s a scam for legal reasons. But it’s not recommended.
  • Who is Phen24 for: Anyone who wants to lose weight, but it’s not as effective as it claims.

In this Phen24 review, I’m going to cover the following topics

What is Phen24?

Phen24 is a weight loss supplement that claims to work throughout the day to help you lose weight. It claims to trigger your body’s metabolism 24 hours a day.

Phen24 is manufactured by Wolfson Berg Limited. The company produces fitness and sports products.

Phen24 also claims that the formula is developed by experts and based on scientific principles of metabolism. 

It’s claimed that your metabolic rate will increase naturally once your stress level is reduced, which in turn resulted in weight loss. 

However, I doubt if Phen24 is really backed by science.

Why Phen24 May Not Help You Lose Weight?

Most likely, you cannot lose weight with Phen24.

Phen24 claims to work by boosting your metabolism all day and all night, so you would lose weight while taking it. 

Phen24 claims to help you burn fat and calories more efficiently by enhancing your metabolism. Phen24 day pill also claims to boost energy, decrease fatigue, and improve thyroid function.

It doesn’t matter what the labels on those supplements say, nothing you eat will increase your metabolism enough to help you lose weight. Obese people do not necessarily have a faster metabolism because they are sedentary. This is scientifically proven.

Weight and metabolism are linked, it is true. However, contrary to common belief, research shows that a slow metabolism seldom leads to excess weight gain.

Your metabolism influences the energy requirements of your body, but ultimately, the way you eat and move determines your weight.

The process of metabolism is your body’s way of converting the food and drink you consume into energy. In addition to breathing, circulating blood, and repairing cells, you use energy even when you are at rest. The basic metabolic rate is the amount of energy your body uses for these functions.

If you feel that your sluggish metabolism in middle age contributed to your weight gain, you may want to reevaluate.

Researchers who conducted a study recently published in Science found that metabolism is steady from 20 to 60 years old, though most of us believe that metabolisms slow as we age.

You may be thinking that the study is wrong at this point because you gained weight after 40. In this study, the researchers found that weight gain may be related to factors other than metabolisms, such as changing lifestyles, diets, exercise levels, or hormones, or a medical condition.

Buying supplements that boost metabolism, such as Phen24, is a waste of time and money. 

In the paper, Herman Pontzer, professor of evolutionary anthropology at Duke University in Durham, N.C., and author of “Burn,” argues that our metabolism follows a predictable course throughout our lives and we can’t really change how much energy we burn per day.

Catherine M. Champagne, a professor of nutritional epidemiology at Louisiana State University in Baton Rouge, says there is insufficient research on supplements that boost metabolism. The evidence for supplements such as green tea or cayenne is anecdotal – not based on scientific evidence.”

There may be no benefit to taking supplements claiming to boost metabolism, and they may also contain ingredients with serious side effects.

If you gain weight for unhealthy reasons or for other reasons, the key to losing it will be to discover why you gained it in the first place. Although a slow metabolism can be ruled out, you should investigate your diet, exercise habits, sleep schedule, stress levels, hormones, and overall health.

As you can’t lose weight simply by enhancing your metabolism, supplements like Phen24 won’t help you shed pounds. Some of them can even negatively impact your metabolism and cause serious side effects if taken for a long period of time.

Let’s look at the Phen24 ingredients side effects in the next section.

Phen24 Ingredients Side Effects: Be Careful!

Phen24 claims to use only natural ingredients, according to its official website. You can see what the formula contains on the website. Despite this, the website only lists the “benefits” of the ingredients, not their side effects. 

Even natural ingredients can cause severe side effects, so you must understand all possible side effects before taking Phen24.

It seems that the so-called benefits are not backed by scientific evidence. Following are some of the key ingredients of Phen24:


High doses of zinc are likely unhealthful. They may cause fever, coughing, stomach pain, fatigue, and other side effects. Zinc supplementation in excess of 100 mg daily or for a period of 10 or more years doubles cancer risk. 

Additionally, taking a multivitamin with a separate zinc supplement has been linked to an increased risk of prostate cancer. If you take 450 mg or more of zinc daily, you might experience iron deficiency. Even low doses of Zinc of 10-30 grams can be deadly.


Copper may be unsafe when taken by mouth in large amounts. Adults should not take more than 10 mg of copper a day. As little as 1 gram of copper sulfate can cause kidney failure and death. Copper overdose symptoms include nausea, vomiting, bloody diarrhea, fever, stomach pain, low blood pressure, anemia, and heart problems.


If you take less than 11 mg of manganese per day, you may experience side effects, including liver disease, if you have trouble eliminating manganese from the body. The consumption of more than 11 mg per day by mouth is possibly unsafe for most adults.

Manganese supplements should not be taken in excess of the amount recommended on the bottle. A person would likely need years of overexposure before experiencing any issues.

Before taking manganese supplements, people should consult their healthcare provider. Manganese may interfere with medications or worsen medical conditions if they already have them.

If someone experiences side effects from taking manganese supplements, they should stop taking them and consult a doctor.


Symptoms of an allergic reaction to phenylalanine include:

  • Itching
  • Swelling of the face or hands
  • Trouble breathing
  • Tingling feeling in the mouth

Possible side effects include:

  • Heartburn
  • Fatigue
  • Nausea
  • Constipation
  • Dizziness
  • Headache
  • Anxiety and hypomania (a milder form of mania)
  • Sedation
  • Jitteriness and trouble sleeping

Nerve damage can result from doses higher than 5,000 milligrams per day.

It is best to avoid using this supplement if you have schizophrenia (tardive dyskinesia may develop.) You should also avoid it if you have phenylalanine sensitivity or phenylketonuria (PKU).

If you have any of the following conditions, take phenylalanine with caution:

  • High blood pressure
  • Trouble sleeping
  • Anxiety or other psychiatric problems

Additionally, it is unknown whether this supplement is safe for pregnant or nursing women.

People taking antipsychotic medicines can suffer from tardive dyskinesia when taking phenylalanine.


Too much iodine can cause the following side effects:

  • nausea or vomiting
  • diarrhea
  • fever
  • Throat and mouth burning
  • stomach pain

Iodine toxicity can cause coma in more severe cases.

Unless your doctor recommends it, you shouldn’t take iodine if you have a thyroid condition.

Children and the elderly are more likely to experience iodine side effects.

Iodine can cause side effects such as swelling of the lips and face (angioedema), severe bleeding and bruising, fever, joint pain, lymph node enlargement, hives, and death in sensitive people. Such sensitivity is rare, however.

Adults should avoid prolonged use of higher than 1100 mcg per day (the upper tolerable limit, or UL) of iodine without proper medical supervision. Children 1 to 3 years old should not exceed 200 mcg per day, children 4 to 8 years old 300 mcg per day, children 9 to 13 years old 600 mcg per day, and adolescents 900 mcg per day. The upper tolerable limits (UL) are listed below.

Guarana Extract

Guarana may be dangerous when taken at high doses for a long time. It contains caffeine. Side effects have been attributed to doses of caffeine over 400 mg daily. The severity of side effects depends on the dose. Caffeine in guarana has many side effects, including insomnia, nervousness, stomach irritation, and vomiting.

Caffeine can be addictive and cause dependency at high doses.

As caffeine crosses the placenta, pregnant women should avoid or limit guarana consumption. Caffeine may cause abnormal growth in your child or increase the risk of miscarriage.

Cayenne Powder

Cayenne Powder consumption can cause gastrointestinal problems (such as irritation of the stomach), respiratory problems, as well as skin irritation and eye irritation.

In the case of allergic reactions to Mirchi, you should limit its use. The intake of cayenne pepper should also be reduced and restricted in summer, as it increases body heat beyond your body’s ability to sustain it. An overheated body can cause bleeding in the nose.

12 Reasons Why I Don’t Recommend Phen24

1. Weight Loss Supplements are Proven to Be Useless

There are many types of weight loss supplements, including pills, gummies, powders, and liquids, such as teas. 

They often claim that you can lose inches without having to rely on a balanced diet and regular exercise alone in order to lose weight.

They’re no wonder they’re so popular. By 2020, the weight loss supplement industry will be worth $6.5 billion.

But do these weight loss supplements really work? Can you trust Phen24?

In an independent study published on June 23 in the journal Obesity, it was determined that dietary supplements do not result in dramatic weight loss.

People who take these supplements rarely lose weight, according to researchers. I don’t recommend taking Phen24 to lose weight.

2. Phen24 Doesn’t Tell You The Potential Health Risks

Phen24 cannot help you lose weight easily. In fact, some of these weight loss supplements are even harmful to your health.

Researchers found that between 2004 and 2015, around 1,000 young people aged 25 and younger experienced health issues that were linked to dietary supplements in a study published in the Journal of Adolescent Health.

A total of 166 people were hospitalized, and 22 of them died.

Therefore, I would not recommend consuming Phen24.

3. The U.S. Food and Drug Administration Does Not Approve Phen24

Dietary supplements and foods that promote weight loss are not reviewed or approved by the Food and Drug Administration (FDA). They are rarely recommended by physicians.

The FDA does not regulate the vitamin, herbal, and supplement industries.

Lack of oversight often makes it difficult for consumers to distinguish between high-quality products and those that could be hazardous to their health.

The FDA considers dietary supplements to be food instead of drugs. They are not evaluated for safety, quality, or effectiveness.

Phen24 is not approved by FDA, so any claim to the contrary is a lie. Don’t believe them.

4. “Natural” ingredients can hurt you.

According to the U.S. Centers for Disease Control and Prevention (CDC), more than 23,000 people visit their emergency rooms every year from side effects of dietary supplements, and weight loss supplements are the most common.

You may have read many reviews saying that Phen24 is safe because it uses natural ingredients. However, even natural ingredients can have side effects. Each type of Phen24 ingredient has potential side effects, as mentioned above.

5. Phen24 May Interact with Medicines and Cause Side Effects

Some supplements may also interact with some medicines, causing problems. Examples include:

Vitamin K may reduce warfarin’s ability to prevent blood clots.

St. John’s wort interferes with the breakdown of many medications (including some antidepressants, birth control pills, HIV medications, and transplant drugs).

Antioxidant supplements, such as vitamin C and E, may reduce the effectiveness of some cancer chemotherapy treatments.

6. Good Reviews of Phen24 are Written by Affiliates

Phen24 has some other reviews and all of them are positive.

All of them are actually paid to write, so if you purchase Phen24 through their links, they will receive a commission. Because of this, their words are biased and unreliable.

These reviews are only sales pages and do not disclose the hidden health risks to make money.

You may find these websites on the first page of Google when searching Phen24 review:


Be careful! They are the super affiliate for Phen24, meaning they make thousands of affiliate commissions when they promote Phen24. 

As you can see, they all exaggerate Phen24’s positive effects. It’s just a sales tactic!

Can you trust someone who receives huge compensation for “reviewing” Phen24 and has a conflict of interest? Probably not. They’re not reviewing, they’re selling!

Thus, I recommend reading reviews written by non-affiliates of Phen24.

I tried to search for the real user reviews of Phen24 on Trustpilot, which is the most credible review site. But when I search Phen24 on Trustpilot, there are no positive reviews at all, which is unusual for a so-called popular weight loss supplement.

7. The Weight Loss Claims by Phen24 are Not Backed by Science

Sellers often market fake tests. It is possible that their “tests” use poor study designs or include people who are paid by the company.

Supplement makers do not have to prove the safety and effectiveness of their products before they can be put on the market like manufacturers of prescription drugs. Even if they claim to be natural, it may not be safe for everyone.

Phen24 did not conduct any clinical trials to prove that it really works to help lose weight naturally.

So, if you’re thinking about taking Phen24, talk to your doctor before you do. In fact, you should focus on proven methods of weight loss, such as diet and exercise, which I will explain further in a later section.

8. Phen24 is Not a Substitute for a Healthy Diet

Do you take a weight loss supplement as part of your healthy lifestyle? The fact that those supplements have not been proven to be effective may surprise you.

According to a surprising study published in JAMA Internal Medicine, which examined the death records of nearly 40,000 women over a 19-year period, women who took supplements experienced a higher death rate than women who didn’t. 

A multivitamin, as well as supplements for weight loss, did not protect against cancer, cardiovascular disease, or premature death.

When it comes to supplements, one thing is certain: they cannot replace a healthy, nutritional diet.

Supplements should never replace a healthy diet. Diet is more effective than weight loss pills made in factories.

To grow and function properly, a healthy body needs vitamins and minerals. A healthy diet provides these nutrients. To stay healthy, you don’t need a weight loss supplement.

9. Speak with your healthcare provider before taking Phen24

In choosing a supplement, it’s important to be smart, says Dr. Millstein.

Your healthcare provider should be the first person you consult since the effectiveness and safety of supplements can depend on your personal circumstances and health.

If you really want to take a weight loss supplement like Phen24, consider the following simple guidelines for safety:

  • According to the label and your healthcare provider’s instructions, take supplements as directed.
  • Be sure to read the label, including the ingredients, drug interactions, and per cent daily value (%DV).
  • Watch out for extreme claims, such as “completely safe” or “works better than (insert prescription drug).”
  • Keep in mind that “natural” does not necessarily mean “safe.”
  • Supplements should be stored properly and kept away from children.

10. Phen24 makes unrealistic claims

Phen24 does not work like magic although it sounds that way in their sales pitch. Despite the myths surrounding these weight loss supplements, there are a few things you need to know.

Weight loss supplements are not a one-size-fits-all solution. Everyone’s body reacts differently to drugs. Additionally, supplements combined with other medications can make you feel worse if you have diabetes or high blood pressure.

Anecdotal evidence differs from scientific evidence. Be sure to verify all weight loss supplement claims. Phen24 by itself won’t result in successful weight loss. 

No studies have shown that taking Phen24 will result in a significant decrease in weight. 

Studies have found that weight loss supplements such as Phen24 are often ineffective and wasteful.

The promise of rapid weight loss should be avoided since there is no quick fix. Exaggerated claims will likely leave you disappointed.

11. Testimonials may be fake

There are some so-called successful testimonials of Phen24, showing you some before-and-after photos.

Be careful, however. Before-and-after photos showing dramatic transformations don’t always reflect reality.

There is no way to determine whether the weight loss result is directly related to taking Phen24 or other factors such as doing exercises or following a strict diet. 

In addition, you won’t be able to tell if the photos are really from a Phen24 customer. They might be taken by an actor or actress. 

One thing is certain – it’s a marketing technique used by weight loss supplements to paint a picture in the minds of potential buyers and persuade them to buy. Phen24 undoubtedly uses the same unethical tactics to exploit those trying to lose weight.

12. Phen24 is not as effective as doing Exercise

Researchers have shown that aerobic exercise helps people lose weight, but Phen24 hasn’t been scientifically proven to be effective.

Cardio, or aerobic exercise, is one of the most popular types of exercise for weight loss. Examples include:

  • Walking
  • Running
  • Cycling
  • Swimming

In a 10-month study, 141 overweight or obese people were examined to see how cardio without dieting affected their weight. There were three groups of participants, and they were not told to reduce their calorie intake.

Burning 400 calories per cardio session (5 times a week) resulted in a weight loss of 4.3%. Burning 600 calories per session (also 5 times a week) resulted in a weight loss of 5.7%. 

Control group members who did not exercise actually gained 0.5% of their body weight.

In addition, other studies have shown that cardio can help you lose fat, especially the dangerous belly fat that raises your risk of type 2 diabetes and heart disease.

If you keep your caloric intake the same, adding cardio to your lifestyle is likely to help you lose weight and improve your metabolic health.

Exercise benefits your health in many ways, not just weight loss.

You may be able to reduce your risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers by exercising regularly.

Furthermore, exercise helps improve your muscular mass, develop your bones, and prevent disorders like osteoporosis – which is characterized by brittle bones.

Aside from this, exercising can benefit your mental health as well. You can use it to help reduce stress and manage stress better, and it may offer some protection against neurodegenerative diseases like Alzheimer’s.

Therefore, you can see that Phen24 is in no way comparable to doing aerobic exercises when it comes to losing weight and improving overall health.

Is Phen24 a Scam?

I cannot say Phen24 is a scam for legal reasons. They are not regulated by the FDA, so I cannot say they are selling an illegal product.

Nevertheless, there are a number of red flags with Phen24, and I do not recommend it for anyone looking to lose weight or become healthier.

If you wish to lose weight, you may consider buying a dietary supplement to lose weight fast. It may seem like an easy fix to losing a few pounds to use Phen24 that “magically melt” fat away. Some people claim you will lose ten pounds in one week, but this may not be true.

Various federal regulators warn that many marketed dietary supplements aren’t effective and can cause dangerous side effects. Safety concerns led to the retraction of medicines containing sibutramine in October 2010 from the U.S. market. 

In 2004, the FDA recalled dietary products containing ephedra, a stimulant, from the market because of severe side effects including heart attacks, strokes, and seizures. 

In addition to phenolphthalein, other mislabeled products that the FDA discovered include hypertension treatment, seizure medications, and blood pressure medicines.

The FDA is not involved in reviewing and approving OTC (over-the-counter) dietary supplements, including Phen24. 

The FDA investigates herbal supplements that cause harm. Almost every week, the FDA removes tainted supplements from the market for health reasons.

In the past, weight loss products and other supplements have been recalled. Phen24 may be recalled one day.

It’s always best to be cautious: if it seems too good to be true, it probably is.

  • Consult your healthcare provider before using Phen24 for weight loss.
  • If you choose to use Phen24 for weight loss, check FDA recalls and Medwatch alerts to make sure you’re not taking any dietary supplements that could cause danger.
  • It is always best to avoid buying questionable or unknown products on the Internet, as they may contain dangerous or unapproved ingredients.

Phen24 Review: Final Verdict

Phen24 is not effective for weight loss, so I don’t recommend it to anyone who wants to burn fats and get fit.

Two of every three women in the US are obese and overweight, according to studies. Excess weight is a concern common to women compared to men and can cause diabetes, heart disease, hypertension, and other ailments. Phen24 claims to be the solution, but it isn’t.

People find it tempting to try alternative weight loss methods, such as dietary supplements and alternative therapies that claim to make slimming down easier. What’s the catch? They don’t work.

Researchers have found that many popular weight loss supplements and therapies do little to help people lose weight according to a study published in the journal Obesity on June 23, 2021. 

A systematic review of 315 randomized controlled trials led by researchers at Dartmouth-Hitchcock, the Geisel School of Medicine at Dartmouth, and The Dartmouth Institute for Health Policy and Clinical Practice to come to this conclusion.

Therefore, don’t expect Phen24 to help you lose weight. This will be a waste of your time and money. Phen24 may even harm your health if you are allergic to its ingredients.

In the next section, I will talk about the better alternatives to Phen24 for weight loss.

Better Alternatives to Phen24 For Weight Loss

1. Eat fewer refined carbohydrates

Losing weight quickly can be achieved by cutting back on sugar and starch. You can achieve this by following a low carb eating plan or substituting whole grains for refined carbs.

This reduces your appetite, and it generally results in you eating fewer calories.

You can burn stored fat instead of carbs with a low carb diet.

In addition to a calorie deficit, you can benefit from fiber-rich complex carbs like whole grains so they are digested more slowly. This keeps you fuller for longer.

In a 2020 study, it was confirmed that eating a very low carbohydrate diet was beneficial for losing weight in older adults.

Additionally, low carb diets can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry.

Low carb diets are still being researched for long-term health effects. Low carb diets can also be difficult to adhere to, which can lead to yo-yo dieting and less success in maintaining a healthy weight.

A low carb diet has potential downsides that may lead you to choose a different approach. Weight loss can also be achieved with reduced-calorie diets, and they are easier to maintain for an extended period of time.

In a 2019 study, high whole grain consumption was associated with a lower body mass index (BMI).

Consult your doctor for recommendations on the best way to lose weight.

​​2. Eat protein, fat, and vegetables

You should include the following in each of your meals:

  • a protein source
  • fat source
  • vegetables
  • a small portion of complex carbohydrates, such as whole grains


Maintain your health and muscle mass while losing weight by eating a recommended amount of protein.

Eating adequate protein may reduce cardiometabolic risk factors, appetite, and body weight.

Here’s how to determine how much you should eat without overeating. There are many factors that determine your needs, but an average person needs:

  • 56–91 grams per day for the average male
  • 46–75 grams per day for the average female

Protein-rich diets can also help:

  • 60% reduction in cravings and obsessive thoughts about food
  • Half the desire to snack late at night
  • Feel full after eating

A study found that people on a higher protein diet consumed 441 fewer calories per day.

Healthy protein sources include:

  • meat: beef, chicken, pork, and lamb
  • fish and seafood: salmon, trout, and shrimp
  • eggs: whole eggs with the yolk
  • plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Low carb and leafy green vegetables

Load up your plate with leafy green vegetables. There are many nutrients in them, and you can eat large amounts without gaining a lot of calories and carbs.

A list of vegetables to be included in a low-carb diet:

  • broccoli
  • cauliflower
  • spinach
  • tomatoes
  • kale
  • Brussels sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • cucumber

Healthy fats

Don’t be afraid to consume fat.

Regardless of what eating plan you follow, your body still requires healthy fats. You can include olive oil and avocado oil in your diet.

The saturated fat content of butter and coconut oil makes them better suited for moderation than other fats.

3. Do Exercise For Weight Loss

The process of losing weight is not dependent on exercise, however exercise can speed up the process. Building muscle helps you lose weight faster.

Weight training allows you to burn a lot of calories and stops your metabolism from slowing down, a common side effect of weight loss.

You should go to the gym three to four times a week in order to lose weight. Ask a trainer for advice if you’re new to the gym. If you’re thinking about starting an exercise program, talk to your doctor.

Even if lifting weights is not a viable option for you, doing cardio workouts such as walking, jogging, running, cycling, and swimming is very beneficial for weight loss and overall health.

Weightlifting and cardio can both help you lose weight. Here are the exercises you may do to lose weight:

1. Jogging or running

Jogging and running are great exercises to help you lose weight.

The key difference between jogging and running is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), whereas a running pace is faster than 6 mph (9.7 km/h).

Running and jogging are great exercises you can do anywhere and easily incorporate into your weekly routine. Start by jogging for 20–30 minutes, 3–4 times per week.

You might consider jogging on grass if running on hard surfaces like concrete is painful for your joints. In addition, many treadmills have built-in cushioning, which may be easier on your joints.

2. Cycling

Fitness and weight loss can be achieved through cycling, a popular exercise.

Usually, cycling is done outdoors, but you can ride stationary bikes in gyms and fitness centres so you can do it indoors.

Cycling is not only a great way to lose weight, but studies show that individuals who cycle regularly have better overall fitness, improved insulin sensitivity, and a lower risk of heart disease, cancer, and death.

Whether you’re an athlete or a beginner, cycling is a great activity. The exercise also won’t put a lot of stress on your joints because it is non-weight-bearing and low-impact.

3. Weight training

Weight training is a popular choice for people looking to lose weight.

Harvard Health estimates that an individual weighing 155 pounds (70 kg) burns roughly 112 calories per 30 minutes of weight training.

Moreover, weight training can build strength and enhance muscle growth. This can boost your resting metabolic rate (RMR), the amount of calories you burn while at rest.

According to one study, 24 weeks of weight training resulted in a 9% increase in metabolic rate among men, which equates to burning approximately 140 more calories per day. The metabolic rate increased by nearly 4% among women, or 50 extra calories daily.

In addition, weight-training workouts have been shown to continue burning calories for several hours afterwards, compared with aerobic training.

4. Interval training

Interval training, or high-intensity interval training, involves a brief burst of intense activity followed by a rest period.

HIIT workouts typically last for 10–30 minutes and burn a lot of calories.

HIIT burns 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill, according to one study in nine active men.

In other words, HIIT helps you burn more calories while spending less time exercising.

Exercise routines can easily incorporate HIIT. Decide which kind of exercise you will perform, such as running, jumping, or biking, and when you will exercise.

As an example, pedal as hard as you can for 30 seconds, then pedal slowly for 1–2 minutes. Continue this pattern for 10 to 30 minutes.

5. Swimming

Swimming is a fun way to get in shape and lose weight. A person weighing 155 pounds (70 kilograms) burns 233 calories in one half-hour of swimming, as reported by Harvard Health.

Swimming style appears to affect how many calories are burned. A 155-pound (70kg) person doing backstroke, breaststroke, butterfly, and treading water for 30 minutes burns 372 calories, 409 calories, and 298 calories, respectively.

Swimming has another advantage over running in that it has a low impact on your joints. Because of this, it is an excellent option for people with joint pain or injuries.

6. Yoga

Yoga provides exercise and stress relief.

Despite not being considered a weight loss exercise, it burns a fair amount of calories and offers many additional benefits which can help promote weight loss.

According to Harvard Health, practicing yoga for 30 minutes burns about 149 calories for a person weighing 155 pounds (70 kilograms).

Aside from burning calories, studies suggest that yoga teaches mindfulness, which could lead to you resisting unhealthy foods, controlling overeating, and understanding your body’s hunger signals.

Yoga can be practised anywhere, but most gyms offer yoga classes. You can learn from the comfort of your home with guided tutorials available online.

7. Pilates

Pilates is one of the best exercises for beginners that helps you lose weight.

According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) will burn 108 calories in a 30-minute beginner’s Pilates class, or 168 calories in a 30-minute advanced class.

The results of an eight-week study on 37 middle-aged women found that performing Pilates exercises for 90 minutes three times a week resulted in significantly smaller waist, stomach, and hip circumferences than a control group that did no exercise during the study.

Although Pilates may not provide as many benefits as running, it’s generally enjoyable and will be easier to maintain over time.

If you’re interested, consider including Pilates in your weekly routine. Fitness centres often offer Pilates classes, so you can do Pilates in the gym or at home.


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