Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra kilos. It burns calories, and this plays a key role in weight loss.
Exercise has been linked to many benefits, including improved mood, stronger bones, and reduces risks of many chronic diseases.
If your goal is to lose weight, these types of workouts can help.
Interval training, more commonly known as high-intensity interval training (HIIT), which are short bursts of intense exercises that alternate with recovery intervals.
Work intervals can last anywhere from 10 seconds to several minutes, depending on your fitness level and goals.
The more muscles you incorporate, the more calories you’re going to burn because those muscles all require energy in order to work. The more energy you use, the higher those calorie-burning numbers climb.
This type of exercise is best for beginner, intermediate or advanced exercisers.
Consider weight training “the mother of all weight-loss techniques”
Weight training is a popular choice for people looking to lose weight. Resistance training, whether it’s with your bodyweight alone or with added weights, is an effective method to help build muscle and burn fat.
Lifting weights has been shown to increase your resting metabolic rate, which means your body burns more calories even when you’re not working out. Don’t expect huge results, but building muscle means more muscle mass to burn through calories as you go about your day.
If running is not your thing, or just want to work out without pressure on your joints, do a few laps in the pool.
Swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.
It’s also good resistance-training because you are pushing against the water in order to move. The more you push, the more weight you lose.
One of the popular ways to exercise and relieve stress is Yoga.
While it’s not commonly thought of as a weight loss exercise, it burns quite a bit of calories and offers many additional health benefits that can promote weight loss.
Aside from burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body’s hunger signals.
Yoga requires balance and stability, which promotes functional strength, and it helps our mental health.
If you’re looking to push your calorie burning, fat-busting workouts to the next level, you should start skipping. A cheap, portable workout which can be used just about anywhere. A total-body workout which was made to tone and lose that weight.
After just a few minutes of 100 traditional jumps you will feel your heart rate racing!
Jogging or running
Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine.
Some suggests running outside rather than on a treadmill, because you’ll use more muscles to push yourself forward. Instead, find a hill you can sprint up, or crank the incline on that treadmill. Running up hills forces you to work your glutes and legs, two of your body’s biggest muscle groups.
If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass. Also, if you prefer treadmills, many treadmills have built-in cushioning, which may be easier on your joints.
To get started, aim to jog for 20–30 minutes 3–4 times per week.
If time is your biggest excuse for laying off workouts then Tabata is your dream come true.
It’s designed to be four minutes of high-intensity interval training that consists of 20 seconds of all-out effort, followed by 10 seconds of rest, repeated eight times.
For example, simply pick four exercises—think jump rope, squats, mountain climbers, and squat jump. Then do each for 20 seconds as hard and fast as you can, while maintaining proper form, then recovering for 10 seconds and 10 seconds only. Repeat for eight rounds on that one move (so, four minutes of work) before resting for one minute and moving on to the next exercise.
These intervals may be short but trust me, you’ll appreciate the off intervals.
There’s a reason why CrossFit has become such a big part of the workout industry, because it works!
Workouts are vary from you doing anything from kettlebell swings to rope climbs and box jumps, to front squats and the routines are designed to be short and intense.
Research has shown that sticking to CrossFit style training for as little 12 weeks can cause significant and simultaneous improvements in both muscle strength and aerobic fitness, while also causing reductions in body fat percentage and increases in muscle mass.
Many exercises can help you lose weight.
Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and trying new workouts such as CrossFit.
A workout is only as good as its exerciser. No workout is going to work if you don’t actually do it. That may mean starting with a beginner program and working your way up to more intense exercise over time.
It’s most important to choose an exercise that you enjoy doing. This makes it more likely that you’ll stick to it long term and see results.
As a service to our readers, no content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.