The Best Types of Exercise for Insulin Resistance and Weight Loss

Insulin resistance is a condition that can lead to weight gain, high blood pressure, acne, infertility, and belly fat. It can even progress to more serious diseases like type 2 diabetes and heart disease. In this article, we will explore the two types of exercise that can help reverse insulin resistance and promote weight loss: resistance training and high-intensity interval training (HIIT).

Resistance Training

Resistance training, also known as strength training or weight training, is a form of exercise that focuses on building muscle. Studies have shown that even short-duration resistance training sessions can improve insulin sensitivity. By increasing your muscle mass, you create more room to store glucose, reducing the need for insulin. This switch from fat storage to fat burning can aid in weight loss. Aim for two to three resistance training sessions per week, starting with 15 to 20-minute sessions and gradually increasing the intensity.

High-Intensity Interval Training (HIIT)

Unlike traditional cardio exercises, which can worsen insulin resistance, HIIT workouts have been found to improve insulin sensitivity. HIIT involves short bursts of maximum effort followed by brief recovery periods. This type of exercise increases your body's oxidative capacity, allowing your cells to take in more glucose. Aim for one HIIT session per week, consisting of 5 to 10 maximum effort sprints with a few minutes of rest in between.

Dietary Changes

In addition to exercise, making small changes to your diet can further enhance the reversal of insulin resistance and weight loss. Consider following a meal plan that is tailored to insulin resistance. This plan focuses on balanced meals that include lean proteins, healthy fats, and complex carbohydrates.


By incorporating resistance training, HIIT workouts, and dietary changes into your routine, you can improve insulin sensitivity and promote weight loss. Remember to start slowly and gradually increase the intensity of your workouts. If you need additional guidance and support, consider working with a certified health and nutrition coach. Take control of your metabolic health and start reversing insulin resistance today.

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