When it comes to weight loss, exercise is a crucial component. However, not all exercises are created equal. Some exercises may actually be counterproductive when it comes to weight loss.

Here are the top three worst exercises for weight loss and what you should do instead:.

1. Long-duration cardio sessions

Many people think that long-duration cardio sessions, such as running on a treadmill for an hour or more, are the best way to burn fat.

However, while cardio is great for your heart and overall health, long-duration cardio sessions may not be the most effective way to lose weight. This is because your metabolism returns to its normal rate shortly after you finish your workout, so you’re only burning calories during the actual workout.

What to do instead:.

Try high-intensity interval training (HIIT) instead. This type of exercise involves short bursts of intense activity followed by shorter periods of rest.

HIIT has been shown to be more effective at burning fat and improving overall fitness than long-duration cardio sessions.

2. Focusing on abdominal exercises

Many people believe that doing endless crunches and sit-ups will give them a six-pack. However, spot reduction is a myth. You cannot target fat loss to a specific area of your body.

Abdominal exercises can strengthen your core, but they won’t do much for weight loss.

What to do instead:.

Instead of focusing solely on abdominal exercises, incorporate full-body strength training exercises into your workout routine.

Building lean muscle mass throughout your body can help increase your metabolism and burn more calories throughout the day, leading to long-term weight loss.

3. Using weight machines exclusively

Weight machines are often touted as a safe and effective way to build muscle and lose weight. However, while weight machines can be useful, they don’t engage as many muscles as free weights and bodyweight exercises do.

Additionally, weight machines can be limiting in terms of range of motion and can lead to muscle imbalances.

What to do instead:.

Incorporate free weights, TRX suspension training, and bodyweight exercises into your workout routine. These exercises engage more muscles and are often more functional than weight machines.

Additionally, bodyweight exercises can be done anywhere, so you don’t need access to a gym to get a good workout.

Conclusion

If you’re looking to lose weight, it’s important to choose the right exercises.

Long-duration cardio sessions, focusing solely on abdominal exercises, and using weight machines exclusively are all exercises that may actually hinder your weight loss efforts. Instead, try incorporating high-intensity interval training, full-body strength training, and free weights, TRX suspension training, and bodyweight exercises into your workout routine.