10 Best Weight Loss Exercises.

 

10 Best Weight Loss Exercises.

Introduction

Exercise can be one of the most effective tools in your weight loss arsenal, especially if you choose exercises that do not rely on calories to fuel your body.

Check out this list of 10 of the best weight loss exercises to help you shed pounds quickly and keep them off.

1) High-Intensity Interval Training

One of my personal favorites, high-intensity interval training (HIIT) delivers a quick and intense workout.

 The great thing about HIIT is that it can be done anywhere and doesn’t require any equipment to get started.

This form of exercise is especially useful for people looking to increase their endurance or people who like pushing themselves beyond their comfort zone.

 It involves alternating short bursts of vigorous activity with less-intense recovery periods.

 For example, you might do a minute of running at your fastest speed followed by 30 seconds of jogging or walking until your heart rate slows down again.

 If you’re just starting with HIIT workouts, start with five minutes to warm up and cool down and eventually work your way up to 20 minutes for an optimal workout time.

2) Full Body Workouts

Full-body workouts are not just great for weight loss. They’re great for building muscle, improving flexibility, and even keeping your metabolism revved for days after your workout is over.

Full-body workouts mean that you’ll be using multiple muscle groups at once (think everything from arms to abs to legs) during each exercise and incorporating more exercises per workout than if you were working one area of your body at a time.

For example, if you complete 10 pushups during one set of full-body exercises. You will be strengthening not only your chest but also your shoulders, triceps, and core.

Switching up what you do keeps muscles guessing, making them work harder to adapt and grow stronger.

3) Smaller muscle groups work harder

The smaller muscle groups in your body, such as your arms and legs, work much harder than larger ones like your chest when you are exercising.

If you want to lose weight fast and get into shape quickly, then do exercises that target these smaller muscle groups first so they burn more calories.

 For example, a study conducted by researchers at The University of Western Ontario found that exercising on an unstable surface like a foam exercise mat increased activity in your core muscles while traditional exercises didn’t have any effect.

This exercise is one of many great ways to lose weight fast by working out smarter not harder.

4) Strength training increases metabolism

One study, published in January 2009 in Medicine & Science in Sports & Exercise, revealed that women who lift weights for 20 minutes twice a week increase their resting metabolic rate by 15 percent.

 To lose weight, you have to create a caloric deficit through exercise, and increasing your metabolism helps you burn more calories every day even when you're not working out.

You may be thinking: How do I do that? Just strength train! Strength training increases your metabolism because it requires more energy (aka calories) than fat-burning exercises like cardio.

 Plus, when you strength train and build muscle mass (more on that later), your body becomes better at burning fat because of something called muscle confusion your muscles are constantly being challenged to adapt.

5) Resistance bands are portable

These workout tools are perfect for those who find it difficult to leave their home and head over to a gym.

You can take them anywhere! They’re also easy to use and fit into small spaces, so they won’t clutter up your home.

 The versatility of resistance bands means you can challenge different parts of your body as you grow stronger.

The Workout: To do these exercises, first hold both ends of a resistance band in each hand.

Stand with feet shoulder-width apart, knees slightly bent and arms extended forward at chest height.

 (A)Without moving your upper arms, bend at elbows and bring hands toward shoulders until forearms are parallel to the floor.

 (B) Slowly straighten arms again. That’s one rep; do 12 for three sets.

6) Swimming

Swimming is one of the best exercises for weight loss.

By swimming, you can easily burn around 500 calories an hour, depending on your weight and how vigorously you are swimming.

Swimming is a full-body exercise that engages most muscles in your body, and since it uses your body weight as resistance.

It’s a low-impact workout that causes little wear and tears on your joints. It also allows for a lot of variety; for example, you can swim laps in a pool or surf in open water.

7) Non-Weight Bearing Exercise

One of the most effective weight loss exercises is non-weight bearing exercise.

 Examples include yoga, swimming, running on a treadmill or elliptical machine, stationary cycling, and pedaling on an exercise bike.

Many people enjoy these exercises because they’re low impact; you’re able to burn calories without putting stress on your joints and ligaments.

 For example, if you have knee pain from previous sports injuries, your doctor may recommend a non-weight-bearing activity that doesn’t cause extra stress to your knees.

 The key with any type of weight loss exercise is to find one that motivates you to stay active for long periods with swimming being a particularly good choice for many people.

8) Stair Climbing Machine

Stair climbing is a great cardio exercise that builds leg and gluts muscles as well.

 Plus, it’s easy to find a staircase at your local gym, office building, or school.

If you don’t have access to a set of stairs, you can simulate stair climbing by doing intervals on an aerobic step machine.

 Begin by standing with your back facing the front of your machine (or parallel to it if there is no back).

 While holding onto something for balance, place both feet on one step and allow your knees to bend slightly into a squatting position (see picture).

Lift one foot off the step and tap it behind you. Then place it back down on its original step, followed by repeating with your other foot so that they land in unison.

9) Running on an Incline (Treadmill or Hill Walk)

Running on an incline forces your body to work harder, which can result in increased calories burned.

Plus, it’s a good way to target specific muscles.

For example, uphill running works your glutes and hamstrings more than flat-ground jogging does.

(Bonus: Hill sprints are also a great way to increase speed and get faster) To use an incline effectively, run for 1 minute at a slow pace on flat ground and then pick up speed so that you reach maximum intensity at the top of the hill; then walk down for 1 minute.

Repeat eight times total (four up and four down). If you feel comfortable with inclining for your entire workout.

10) Elliptical Trainer

According to an American Council on Exercise study, elliptical trainers are one of the most effective ways to increase your calorie burn during and after your workout.

 Cardio is crucial for weight loss because it helps you lose fat and preserve muscle while boosting your metabolism.

 The elliptical trainer is ideal because it simulates stair climbing (which is important for reducing belly fat) and provides a total-body workout.

You can raise your heart rate in a short amount of time on an elliptical trainer, which has been shown to lead to increased calorie burn even hours after exercise.

 The best part? You don’t have control over how much resistance you use, so it allows you to burn calories without hurting yourself as long as you keep pushing during each session.

Conclusion

The most effective weight loss exercises are those that burn a lot of calories over a short period.

 You don’t need expensive gym equipment or to spend hours at a time on cardio machines to lose weight and get in shape you just need to focus on fat-burning exercises.

 Choose between this 10 easy-to-do and highly effective exercises.

 Which target different areas of your body, like your arms and shoulders, core, butt, legs, and so on.

As you will see below, some exercises require very little effort but still provide big results when it comes to losing weight.