The Most Effective Exercises for Weight Loss
Exercises are essential for your health. Regular exercise can benefit your body and brain. It can help boost your immune and reduce the risk of diseases such as obesity, diabetes, high blood pressure, stroke, and some types of cancer. In this post, we will be looking at some of the most effective exercises for weight loss.
There are different types of workouts that you can do. How and which exercises to do depends on your goals. Are you looking to build your muscles? Focus on strength training. Do you want to be more flexible? Try yoga. If you are looking to lose extra weight, you are not alone. According to the Center for Disease Control and Prevention, 49 percent of US adults tried to lose weight in one year.
Very few people are able to achieve their weight loss goals. There are so many reasons why you might not be losing weight, even if you are exercising every day. Some of these reasons include failure to set realistic goals. Apart from that, it is important to note that not every routine or exercise works well when you are trying to lose weight. Some will make you gain more weight, while others are very effective in weight reduction. Here are the most effective exercises for weight loss. At the end of the post, you will find some additional things that you need to know about weight loss and workout.
The 20 Most Effective Exercises for Weight Loss
1. Box jump
The box jump is one of the best calorie burner exercises. Apart from helping you cut off the extra pounds, this workout will also help strengthen your legs. Box jump exercise will also boost your balance and give you a better posture. There are so many other different things that regular box jumps will do for you, but the best thing about it is that they are non-expensive and can help you cut extra pounds faster.
Pilates is an effective exercise for toning up and building leaner muscles. It is not an aerobic exercise, but it is one of the best options for people that are looking to lose belly weight. It will help kickstart your metabolism. You can do this exercise two to three times a week. Since Pilates is not an aerobic exercise, you should combine it with other cardio exercises for fast results. Apart from weight loss, Pilates exercise can help improve your balance, strength, flexibility, and endurance. It is also effective in reducing lower back pains.
3. Jogging or running
Both jogging and running can help you lose weight. The two seem similar, but there exists a difference between the two. The pace for running is higher than that of jogging. Anything above six mph is running. According to recent studies, moderate-to-high aerobic exercises such as running can help you lose weight, even without changing your diet. To get started with the two, you should aim at jogging for 20 to 30 minutes three to four times a week and keep increasing the intensity and duration with time.
Swimming burns calories and can help you lose weight and tone your muscles while improving your health and fitness. Swimming at a moderate pace for 30 minutes will burn more than 250 calories. Swimming three to four times a week for 30 minutes alone without any other exercise will help you lose about a little more than one pound. Since swimming requires more effort than running, it is more cardiovascular and more effective when trying to lose weight. Swimming is also the best option for people that have joint pain but are also looking for ways to stay active and maintain a healthy weight.
Squats are a lower-body exercise that works on quads and glutes. If you can’t rid of the excess fats on your buttocks and thigh, squats will help you do it, especially when you do it correctly. There is no doubt that squats can be dreadful when you are already struggling with a sore from the previous days, but they are highly effective when trying to lose weight and can also help prevent injuries. For better results, you should try new variations once you are accustomed to the regular type. Try pistol squats, squat jumps, and barbell jumps and keep on increasing intensity.
6. Bike riding
Cycling is an excellent workout for people that are trying to lose weight. All that you need to do is to make sure that you need is to go hard when cycling and be consistent. If you love riding, you can get a bicycle and get started with cycling. You can even get started by cycling to work every morning instead of driving. If you fear falling and getting injuries when riding outdoor, many gyms and fitness centers now have stationary bikes where you can cycle while staying indoor. Remember, apart from helping you lose weight, cycling regularly can help improve your fitness and reduce the risk of insulin insensitivity, heart diseases, and several types of cancer.
Walking for 30 minutes every day can help you burn 150 extra calories. It is unfortunate that walking does not cross in mind of many people when they are thinking about losing weight. It should. If your office is not far from home, you should start walking to work instead of driving. That will help you lose weight, improve your fitness level, boost your immune, and save money. If your workplace is far from home, you should consider parking your car far from your office and walk the remaining distance. You can also start climbing stairs instead of taking lifts.
Burpees is a full-body exercise that works the lower body, the upper body, and the core at the same time. It is one of the best workouts for people who want to get rid of excess fats on their body. It can even burn 50 percent more fats than conventional strength training exercises. For a better cardio boost, you should do burpees quickly with intensity.
9. Barbell upright row
Barbell upright row is more effective in burning fats stored in the body than traditional cardio exercises. Apart from helping you lose weight, an upright row can also help build upper body muscles and improve your posture. When doing this exercise, you have to make sure that you are doing it right. If you are not careful, you might end up putting your shoulder and back at risk. Luckily, there is a way to effectively and safely do an upright row. Here are some tips that will help you do this exercise correctly:
- Have your hands wide (hip width)
- Don’t lift the bar too high
- Draw your shoulder blades back and stabilize them as you lift the bar
10. Weight lifting
People who are dieting should consider lifting weights to avoid losing bone and muscle instead of fats. Another great thing about weight lifting is that it continues to burn calories after the workout when your muscles are repairing and building. Studies show that it can help boost a person’s rate of metabolism for more than 12 hours after exercising. It is one of the best exercises to turn to for people that are looking to lose weight faster.
Dancing is the answer for people who want to lose weight while having fun. When you are swiveling your hips, you are burning calories, which is key to losing weight. People that have a high body mass index can lose two to three pounds in a week by just dancing for one hour every day. According to a study by Harvard Medical School, you can burn about 400 calories in every one hour of dancing.
Deadlift exercise works out the biggest muscle groups in the body. It is one of the must-do workouts for people that want to lose belly fat. It works on several muscles hence promoting a high level of fat loss. Regular deadlift exercises also increase primary anabolic hormones that stimulate fat loss and muscle growth. You don’t have to start with lifting heavyweights. It is true that the more weight you lift, the more fats you lose, but you need to go slow to avoid injuries.
13. Squat to press
Squats are one of the must-do exercises for people looking to lose weight. It engages all core muscle groups and increases strength and stability. Squat to press exercises will ramp up your metabolism and burn more calories than you think. For better results, you should consider doing 100 squats a day for several days a week.
14. Kettlebell training for weight loss
Kettlebell training is known to increase aerobic capacity, core strength, and dynamic balance by 70 percent. Every one minute of kettlebell training helps you burn an average of 13 calories. That means you can burn approximately 1,300 calories every day by doing 100 reps of kettle swing. Kettlebell is also more effective than running. The more kettlebell swings you do every day, the more fats you lose, but you should listen to your body.
Rowing is a versatile cardio exercise that can promote fat loss especially when you supplement it with a proper diet. It is the best alternative for people who don’t like running and cycling. Apart from helping you lose weight because rowing uses almost all muscles, it can help build leaner muscles and improve your body and heart health. Rowing burns approximately nine calories per minute, which means that a 20 minutes rowing workout together with a proper weight loss diet can help you lose several pounds every week.
16. Plyometric exercises
Plyometric exercises, such as jumping rope, jumping jacks, alternating lunge jumps, broad jumps, and tuck jumps, are incredibly successful when you are trying to lose weight. They exert maximum force over a short time, hence giving a boost to your rate of metabolism. Regular plyometric exercises can help lose weight faster while improving your muscle power and explosiveness. When doing plyometrics, you need to know that more is not better. Eight to ten minutes of these group of exercises is enough to kickstart your rate of metabolism and help you lose several pounds in a week.
17. Circuit training for weight loss
Circuit training is an excellent option for people who want to lose weight quickly. A one hour of circuit training will burn a decent amount of calories. Recent studies are showing that a 150-pound person can lose more than 500 calories at a vigorous intensity and about 300 at a moderate intensity.
18. Step aerobics
Step aerobics have all the benefits of a high-intensity cardio workout. The best thing about it is the fact that it won’t put stress on your joints. It is a great option for people that are struggling with arthritis because they can adjust the step’s height and intensity of their workout. One hour of this exercise can help you burn approximately 450 calories. Recent studies are also showing that step aerobics can also help in mood enhancement, weight management, and cardiorespiratory fitness. Despite the many benefits of step aerobics, it is unfit for people who have knee, ankle, hip, and foot pain.
19. Kickboxing (boxing aerobics)
It is a hybrid of martial arts, boxing, and aerobics. Kickboxing is one of the most effective ways of getting rid of the stubborn belly fat that is associated with a high risk of diabetes, heart disease, and some types of cancer. Cardio kickboxing can burn 350 to 450 calories in an hour. Apart from helping you get rid of excess fats, other benefits of kickboxing include improved coordination, balance, and flexibility. Kickboxing is also an effective way of reducing stress and frustrations.
20. Rock climbing
It may not be a great option if you fear heights, but it is one of the best workouts for people trying to lose some pounds. A high-intensity rock climbing can help an average person burn 750 to 1,000 calories in one hour. Apart from kickstarting your body’s rate of metabolism, climbing rocks will also challenge your strength, stamina, and bravery. If you are looking for ways to lose weight while still having fun, rock climbing is one of the best options for you. It allows you to explore the world while ripping off the excess fats in your body.
Staying active or regular workout alone won’t help you lose weight faster. To lose weight, your body needs to burn more calories than you take. Adopting a weight loss diet plan altogether with the above 20 exercises for weight loss is the only way that your body will be able to shed off several pounds every week. If you don’t have a weight loss diet, here is a list of Foods That Help You Lose Weight Fast.
Drinking water can also help you lose weight. Drinking a glass of water 30 minutes before every meal will keep you off from overeating and taking more calories than you need. Your body also needs water to burn fats. Your body can’t be able to metabolize stored fats and carbohydrates properly without water. An increase in water intake can help boost the rate of lipolysis in animals.