Exercise

Woman jogging
  • Our trainers will help you develop a personal exercise plan to help build sustainable weight loss habits.
  • Access to the NKC Health Fitness Center and fitness classes supports your routine.
  • Weekly guided workouts and videos make home exercise simple and structured.

Our medically supervised weight loss program combines personalized exercise plans, fitness center access and guided workouts to help you build safe, lasting habits for long-term success.

Regular exercise is an important part of successful weight loss. NKC Health Total Weight Loss offers a comprehensive, medically supervised weight loss exercise schedule that includes tailored workout plans and educational resources. Starting with a fitness assessment at your first visit, you will learn the best exercises for weight management over the course of the program.

Our certified personal trainers help you build sustainable, long-term habits. Exercising to lose weight starts by building workout time into your daily schedule. You’ll start with small goals and increase as you gain strength and endurance. You’ll also learn about cardio and aerobic exercise, using an exercise bike and weight-lifting and strength training for weight loss.

Weekly physical activity guidelines for Americans

  • At least 150 minutes of moderate-intensity physical exercise OR
  • At least 75 minutes of vigorous-intensity physical exercise
  • At least two days of strength training

NKC Health Fitness Center

As a Total Weight Loss patient, you have great benefits at our NKC Health Fitness Center. These include:

  • Your first month: Free
  • Initial assessment from a health & wellness trainer: $25
  • 5- to 30-minute sessions with health & wellness trainer: $50 each
  • Fitness classes:
    • Aqua Fit
    • Aqua Boot Camp
    • Interval Water Training for Weight Loss

Weight loss exercise videos

Check out our workouts! Each week focuses on a different exercise you can do at home. You’ll just need a chair, dumbbells or a resistance band. Begin with Week 1 and complete each week in sequence.

Week 1: Chair workout with weights
Week 2: Abdominals
Week 3: Walking
Week 4: Lower body focus
Week 5: Back and chest strength
Week 6: Lower body
Week 7: Seated chair exercise
Week 8: Upper body
Week 9: Full body workout
Week 10: Chest and back
Week 11: Upper body
Week 12: Full body

Disclaimer: Exercise can be strenuous and may carry a risk of injury. We recommend getting a physical exam from your doctor before using exercise equipment or starting an exercise program. By choosing to participate in exercise or training activities, you accept that you do so at your own risk.

Free bariatric surgery information session

Hear from our surgeons and other members of our multidisciplinary team to see if bariatric surgery is right for you.
View free information session

How often should I exercise for weight loss?
Aim for at least 150 minutes of moderate or 75 minutes of vigorous activity each week, plus two days of strength training.

Are fitness classes included in the Total Weight Loss program?
Yes. For an extra fee, patients have access to classes like Aqua Fit, Aqua Boot Camp and Interval Water Training.

What are the best exercises for weight management?
A mix of cardio and strength training exercises are best, as cardio burns calories and strength training boosts metabolism.

How does an exercise bike help with weight loss?
An exercise bike helps burn calories, improve cardiovascular health and build leg strength, making it an effective, low-impact tool for weight loss.