You don’t need to be a professional bodybuilder to lose weight.Your weight loss journey will be worth it in the end.
Many exercises can help you lose weight but remember a calorie deficit is the most important for weight loss, soo ultimately you have to burn more calories then you take in. With that said, with a calorie deficit and right exercises you can drop weight faster depending how much calories you dropped from your original in take.
Research estimates are done to show that over half of Americans try to lose weight every year.(CDC)
Aside from dieting certain exercises are important for burning calories helping you shed extra pounds. Further these workouts may have other benefits like managing mood swings, help with chronic diseases and increasing stamina.
here are 10 exercises help with weight loss:
- Running or jogging
Running doesn’t only burn calories but has health benefits and is oen of the best exercise to lose weight, this is road running. Further there are different types or styles of running such as base runs, interval runs, long runs, hill runs, recovery runs and progression runs. With that said , the most effective way to burn the most calories is doing HIIT(High intensity interval training) involves high bursts of speed which burns the most calories.
Cycling is a great cardio workout to burn calories without putting heavy strain on your knees and also has benefits such as getting that hearth rate up, blood flow and building muscles strength. Further cycling will not cause wear and tear on the joints since it is a low-impact aerobic exercise. In order to really shed pounds with cycling you will have to increase your intensity and do endurance training(Many miles or km) when cycling on the gym cycle or bicycle.
There are many options like:
- Ride a bike on your own.
- Spin classes.
- Hand cycle.
3. High-intensity interval training (HIIT)
This type of exercise is where you do a certain workout in a fast short burst of time such as running super fast for 30 seconds or cycling at your maximum for 15 seconds. This requires a lot of energy in a short period of time(intervals) and can really make you sweat, shed many calories and build muscle. Further this type of interval training includes full body exercises typically body weight only where you do compound exercises.
4. Jumping rope
Jumping rope helps improves cardio, build muscle and burn calories which is a fun exercise because all you will need is a rope, good comfortable shoes and some friends to help with the rope. This exercise is really cost-effective if you low on cash to get other cardio equipment or join the gym.
This type of cardio exercises is great for people who have joint issues and want a good cardio exercise which can shed some calories doing laps in the pool or just swimming for fun. Swimming can potentially burn 300 to 600 calories per an hour but this also depends on weight , stroke, speed and duration. There are different types of strokes such as free-style stroke and breast stroke but the free-style stroke burns the most calories.
6. Strength training with weights
Strength training with weights is not only for building huge muscles but this can increase your metabolic rate which makes the body burn more calories. Further strength training even burns calories 36 hours after you have finished your weight lifting session at the gym.
7. Bodyweight exercises for weight loss
Bodyweight exercises can help you burn calories quickly because it also acts as a cardio, exercises such as mountain climbers, pushups, sit-ups, pullups and jogging on the spot. Further one of the biggest ways and best workouts for full for body is todo callisthenic exercises.
19 exercises to burn fat and help with weight loss:
- Muscle ups.
- Mountain climber.
- Squat trusts.
- Bird dogs.
- High knees.
- 3-step lateral bound.
- Speed Skaters.
- hollow/hold to rock.
- Butterfly sit-up.
- Bicycle crunches.
RELATED: Weight loss yoga.
Physical kind of Yoga can make one lose weight and also since yoga is all about mindfulness this can make you eat less which allows you to lose weight. Further doing different yoga poses can make you lose weight and burn unnecessary body fat and belly fat and increase lean muscle.
Different YOGA POSES:
- COBRA POSE.
- CORPSE POSE
This type of exercise can help you lose weight and build lean muscle by boasting your metabolism and strengthen your muscles at the same time. Pilates is a low-impact exercise that can help one become more leaner burning stubborn fat in small places that is difficult to burn fat.
Dancing involves many movements of the body and some dancing requires intense moves which make you sweat a lot just like running and this will lead to burning many calories. There are faster and more vigorous forms of dance that will tone your body and literally destroy fat, build cardio fitness and flexibility.