Best exercises for weight loss
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Best exercises for weight loss

Are you looking for the best way to lose weight at home? You’re in luck! In this blog post, we will discuss the best exercises for weight loss and provide a comprehensive guide on how to get started. So whether you’re just getting started or are looking for new ideas, keep reading for all the information you need!

Best exercises for weight loss

There are many different exercises that can help you lose weight, but some are more effective than others. The following exercises are all great for losing weight and toning up your body:

Swimming

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Swimming is a fantastic method to slim down and ton up.

According to Harvard Health, a 155-pound (70-kg) individual burns approximately 233 calories each half-hour of swimming.

Swimming has a big influence on how many calories you burn. A 155-pound (70-kg) person burns 298 calories in backstroke, 372 calories in breaststroke, 409 calories in butterfly, and 372 calories underwater per 30 minutes.

Swimming for 60 minutes three times per week in a 12-week study of 24 middle-aged women resulted in significant fat loss, improved flexibility, and reduced several heart disease risk factors, including elevated total cholesterol and blood triglycerides.

Swimming is a low-impact exercise, which means it’s kind to your joints. This makes it an appealing choice for those who suffer from joint discomfort or ailments.

Jogging or running

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Jogging and running are wonderful exercises for weight reduction.

A jogging speed is usually between 6.4 and 9.7 kilometers per hour, whereas a running pace is faster than 9.7 km/h.

According to Harvard Health, a 155-pound (70-kg) individual burns approximately 298 calories each 30 minutes of jogging at an 8-km/h speed, or 372 calories each 30 minutes of running at a 9.7-km/h pace.

Jogging and running have also been linked to reducing harmful visceral fat, commonly known as belly fat. This form of fat surrounds your internal organs and has been linked to several chronic illnesses including heart disease and diabetes.

Jogging and running are both excellent fitness activities that can be done at any time and are simple to include in your weekly routine. To get started, try to run for 20–30 minutes three-four times a week.

If running on harder surfaces like concrete is causing your joints to hurt, consider switching to softer terrain such as grass. Many treadmills also have built-in cushioning, which might be more comfortable for your joints.

Pilates

core muscles

Pilates is a simple, beginner-friendly exercise that may assist you in losing weight.

A person weighing about 140 pounds (64 kg) would burn 108 calories in a 30-minute beginner’s Pilates class, or 168 calories in an advanced session of the same duration, according to research sponsored by the American Council on Exercise.

Although Pilates may not burn as many calories as other kinds of exercise, many people enjoy it, making it more likely to be maintained over time.

A study of 37 middle-aged women lasting 8 weeks discovered that three 90-minute Pilates sessions per week reduced waist, stomach, and hip circumference when compared to a control group that did no exercise during the same period.

Pilates may help you achieve the following: Reduce lower back pain and improve strength, balance, flexibility, endurance, and overall fitness.

If you’re interested in trying Pilates, consider including it in your weekly routine. You can do Pilates at home or join one of the many gyms that provide Pilates lessons.

To enhance Pilates’ weight loss benefits, add it to a nutritious diet or other types of exercise, such as weight training or aerobics.

Cycling

exercise routine

Cycling, which is a popular fitness activity, can help you lose weight and improve your fitness.

Many gyms and fitness centers now provide stationary bikes that allow you to cycle indoors while staying inside, which is a popular option.

According to Harvard Health, a 155-pound (70-kg) individual burns about 260 calories every 30 minutes cycling on a stationary bike at a moderate speed, or 298 calories each 30 minutes riding a bicycle at a moderate pace of 19–22.4 km/h.

Cycling is not only good for weight loss, but it has been found in studies to improve overall fitness, insulin sensitivity, and reduce the risk of heart disease, cancer, and death among those who cycle regularly when compared with people who don’t cycle.

Cycling is suitable for people of all fitness levels, from novices to elite athletes. It’s a non-weight-bearing and low-impact activity, so it won’t harm your joints or put any undue strain on your body.

Walking

how many calories

Walking is one of the most effective exercises for weight reduction, and for a good reason.

It’s simple to get started exercising with this equipment, and it’s perfect for novices because it doesn’t require them to buy anything. It’s also a low-impact exercise, which means it won’t put a strain on your joints.

According to Harvard Health, it is estimated that a 155-pound (70-kg) individual burns around 167 calories every 30 minutes of walking at a moderate pace of 6.4 km/h for 30 minutes.

A 12-week study of 20 women with obesity discovered that walking for 50–70 minutes three times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively, in the same subjects.

It’s simple to include walking into your daily routine. Walking during your lunch break, going up the stairs at work, or taking your dog for additional walks can help you reach more steps in a day.

To begin, aim to go for 30 minutes 3–4 times a week. As your fitness improves, you may gradually increase the length or frequency of your walks.

Interval training

weight loss exercise

Interval training, more often known as high-intensity interval training (HIIT), is a wide phrase that refers to short bursts of intense exercise followed by rest periods.

A HIIT session, on the other hand, lasts 10–30 minutes and may burn a lot of calories.

According to one study in 9 active guys, high-intensity interval training (HIIT) burned 25–30% more calories per minute than other sorts of exercise, including weight training, cycling, and running on a treadmill.

This implies that high-intensity interval training might help you burn more calories while still accomplishing the same amount of work.

Furthermore, numerous research has demonstrated that HIIT is particularly good at melting abdominal fat, which is linked to a variety of chronic diseases.

It is simple to include HIIT into your workout routine. All you have to do is pick a form of exercise, such as running, skipping, or cycling, and establish the duration of your workout and rest periods.

For example, pedal as hard as you can on a bike for 30 seconds before slowing down to pedaling slowly for 1–2 minutes. Repeat this routine ten times or more.

Yoga

lean muscle

Yoga is a popular method to exercise and de-stress.

While it isn’t commonly regarded as a weight reduction exercise, it does burn a significant number of calories and provides several additional health advantages that can assist with weight reduction.

According to Harvard Health, a 155-pound (70-kg) individual burns approximately 149 calories each 30 minutes of yoga.

A 12-week yoga study in 60 women with obesity found that those who did two 90-minute sessions each week experienced greater reductions in waist circumference than those who didn’t participate, by 1.5 inches (3.8 cm), on average.

Furthermore, the yoga group showed improvements in mental and physical health.

Yoga has been shown in studies to help you practice mindfulness, which can aid in resisting unhealthy foods, controlling overeating, and better understanding your body’s hunger signals.

Yoga may be practiced at any time and place, regardless of whether you’re in a gym or not. Yoga classes are available at most gyms, but you can practice yoga anywhere too. There are many online guided instructions to help you do so.

Weight training

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Strength training is a popular option for those seeking to reduce weight.

A 155-pound (70-kg) individual burns around 112 calories each hour when weight training, according to Harvard Health.

Weight training can also assist you to develop strength and stimulate muscle growth, which may increase your resting metabolic rate (RMR), or the number of calories your body burns at rest.

Simply performing 11 minutes of strength-based exercises three times a week, on average, resulted in a 7.4% boost in metabolic rate, according to one 6-month study. This increase was equivalent to burning an additional 125 calories each day in this research.

Men who exercised for 24 weeks increased their metabolic rate by 9% and burned an additional 140 calories each day, according to another research. In women, the increase in metabolic rate was about 4% or 50 more calories per day.

Furthermore, numerous research has demonstrated that compared to aerobic exercise, weight training burns additional calories many hours after the activity.

Conclusion

There are many exercises that can help you lose weight at home.

All of these exercises have been demonstrated to be helpful in reducing weight when performed regularly.

Which exercise you choose is ultimately up to you and depends on your personal preferences, goals, and abilities.

Frequently asked questions

What exercise burns the most belly fat?

High-intensity interval training has been shown to be particularly effective at reducing abdominal fat.

Does weightlifting increase metabolism?

Strength training has been demonstrated to boost metabolic rate, helping you burn more calories even after your workout is completed.

What are some exercises I can do at home without equipment?

Yoga, running, cycling, and skipping are all great exercises that can be done at home without equipment.

How often should I exercise to lose weight?

Most health authorities recommend that you exercise for at least 30 minutes each day for optimal results. However, even shorter periods of exercise can be helpful in reducing weight over time.

Is it better to lift weights or do cardio?

There is no one “best” type of exercise for weight loss; however, some research suggests that a combination of cardio and strength training may be most effective.

What's the best way to lose weight fast?

The best way to lose weight quickly is through a combination of diet and exercise; however, there are no guarantees when it comes to how much weight you will lose and how quickly you will lose it.

References

  1. https://www.cdc.gov/healthyweight/physical_activity/index.html
  2. https://www.nhlbi.nih.gov/health/educational/lose_wt/behavior.htm
  3. https://smokefree.gov/stay-smokefree-good/weight/lose-weight-the-healthy-way
  4. https://medlineplus.gov/ency/patientinstructions/000385.htm
  5. https://www.nutrition.gov/topics/healthy-living-and-weight/strategies-success/interested-losing-weight

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