This blog consists of 10 important exercises that will give you a desired appearance, and improvement in health. These exercises are chosen carefully, so that people with all fitness levels can incorporate them.
You can start doing these exercises at any moment to reduce weight, regardless of whether you work out at a gym or at home:
High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is an effective workout that torches the calories and helps in weight loss. The exercise starts with short bursts of intense activity followed by a short rest period. The workout can be done anywhere and at any time. Research shows doing HIIT for a few weeks can show significant results in body fat percentage reduction, and overall fat mass.
HIIT workouts have many workouts on the body such as improvement in cardiovascular health, speed ups metabolism, helps in building muscles and reduces body fat. A 30-minutes HIIT workout will burn more calories than a traditional cardio routine, and hence it can be listed as the fastest weight loss exercise.
Another advantage of HIIT workout is that it is suitable for everyone, beginners and advanced users alike. For weight loss, incorporating HIIT 2-3 times a week is recommended. Doing more than 3 sessions in a week can lead to overtraining. Make sure that you pay attention to your form and technique to avoid injury. Include exercises such as jump squats, burpees, mountain climbers, squats, push-ups, and jumping jacks.
HIIT workouts can be incorporated easily to any exercise routine, and helps in losing weight and building lean muscle when combined with other training types and nutrition.
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Jump Rope
A fun way to lose weight – jump rope workouts are a versatile option. You can do a jump rope workout anywhere. You just need an open space, a high-quality and reliable jump rope, and you are set. Jump rope exercises can increase the caloric burn while boosting your heart health.
Jump rope exercises apart from helping in losing weight have many other benefits. These workouts help in improving your body coordination, and strengthening muscles and bones. Starting a jump rope workout is easy and requires zero equipment. If you are a beginner, you can start with small circles and jumps without rope, and as you get better in this add a jumping rope.
Jump rope is an easy exercise for weight loss and can work for everyone. A 30-minute jump rope routine 2-3 times a week or small 10-minute sessions 3-4 times a week will help in weight loss and improving overall health.
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Walking or Power Walking
If we talk about one exercise that is beneficial for weight loss and gives guaranteed results, it’s walking or power walking. It is simple, easy to follow, and low-impact which means people from every age group can follow this. According to research, slow walks in obese people significantly decreased the total fat percentage.
Walking burns calories, aids in weight loss, improves heart health and is also a great way to reduce stress. WHO recommends 150-300 minutes of physical activity per week for an active lifestyle. Power walking is also an effective way to lose weight and inches. You need to walk faster for a power walk. Setting a specific goal or step counting is a good way to do this.
Incorporate brisk walk in your daily routine by walking to work place, taking stairs, and limit your vehicle usage. Incline walking can also be added in routine to lose weight, as it engages major muscle groups and boosts weight loss. To make your walks more effective and calorie-burning, using a weighted vest is recommended.
Running or Jogging
An exercise which is better than walking and also gives quality weight loss results is jogging or running. You will lose weight, burn calories, and lose in inches, along with improving your stamina and endurance. Running and jogging with consistency can also help to boost heart health. Running is faster and requires more effort, and jogging is done with slow speed at a steady pace.
However, for running and jogging both, you need to have a better fitness level or else you will be exhausted. Both these exercises are beneficial for weight loss, as there is multiple muscle engagement, and helps in strengthening muscles. It is also great exercise to boost metabolism and overall health.
Jogging and running can also be considered as a type of HIIT training by alternating between jogging and sprinting for interval training. If you are a beginner, start with a shorter duration for example 10 minutes and then increase the time gradually. Make sure that you are wearing proper shoes and clothes for running and jogging or else you might hurt yourself.
Always remember to stretch after a running or jogging session to avoid fatigue. Go out on a running or jogging session 3-4 times a week, and make sure you are resting properly.
Related article: 9 Tips to Get Back Into Running
Strength Training
Many people think that for weight loss the most perfect exercise is long hours of cardio, HIIT, or jogging. But the fact is, the perfect workout to lose weight and burn fat, and to keep it off for a long time is strength training. The workouts in this exercise focuses on building lean muscle mass and increasing calorie burn.
With strength training, you will continue to burn calories even when you are on rest. Research shows strength training can help in losing fat while building muscle. For strength training, using equipment such as kettlebells, dumbbells, barbells, or resistance bands is quite effective. The equipment in training helps in giving a definition to muscle, and building strength while challenging your muscles to work harder against resistance.
It is recommended to do strength training 3-5 times per week for better results. Other than that, it is also important to rest properly for at least 2 days a week to recover. If you are doing strength training for weight loss, make sure to progressively overload, and increase the resistance after a few months.
Strength training is the most popular workout type to lose weight and maintain it for a long time. It is also one of the best exercises for weight loss at home.
Related article: 6 Essential Strength Training Equipment for Fitness!
Cycling (Indoor or Outdoor)
Cycling is a great fitness tool, and can be used easily for weight loss. With a healthy diet plan, resistance training, and cycling, you can shed pounds while maintaining peak fitness. It is a great way to add some activity to your sedentary lifestyle. Whether you opt for outdoor cycling or indoor cycling, you can rely on this exercise to manage your weight easily.
Cycling regularly also improves your heart health and overall fitness. And most importantly, cycling is fun, and anyone at any age can do this. Cycling also comes under low-impact cardio options and is suitable for everyone.
With an effective cycling workout, you can burn massive calories while strengthening your lower body. You can make your cycling workout effective and maximize your weight loss results by adding resistance or increasing the intervals. Ride a bicycle outside to freshen up your mood or get a stationary bike to get some movement inside the house.
Yoga
Many people assume yoga is only for relaxation of mind and body, and wonder if yoga helps in weight loss? But the fact is yoga can be a great workout option to lose weight and build strength in muscles. A 45 minutes to 1-hour yoga session 3-4 times a week can help in overall relaxation of the body and shedding of pounds.
Yoga combines physical movements with a very strong and mindful approach. Some advanced yoga moves require you to balance mindfully, which helps in building strength in the body. You use all body muscles in a yoga session, ensuring every muscle group is working and exerting.
Yoga improves joint flexibility and range of motion. Keeping these benefits in mind, yoga is also a perfect option for athletes to improve their performance. Yoga is a mindful approach to manage anxiety, depression, and stress. For people who gain weight due to cortisol hormone, yoga can work as it reduces the level of this hormone in the body.
Warrior poses, planks, and bird dogs are some mindful yoga moves that aid in weight loss. To make yoga practice more effective, use equipment such as reliable yoga mats, yoga straps, and blocks. Such equipment helps to do yoga moves with ease, proving to be beneficial for beginners.
Related article: The Benefits of Incorporating Yoga into Your Daily Routine
Swimming
One exercise that combines strength training and cardio moves: swimming. It burns a high number of calories in a short time. Other than that, swimming is a great workout that can be done by anyone as it does not impact joints. Doing swimming lessons twice in a week can help you to manage weight easily.
Water provides great resistance during a swimming class. This engages all muscle groups in the body which tones the body and sheds fat. Swimming is a fun way to include some activity in your lifestyle plus it keeps you fresh and improves mood.
Because swimming is low impact and easy to do, it’s a great workout choice for people healing from medical conditions. Long-lasting improvements can be achieved by combining swimming with other exercise options like weight training, jogging, or walking.
Bodyweight Circuits
Bodyweight circuits can be easily done at home, and also work for weight loss. You can choose to use equipment in these circuits to lose weight or can also do it without gear. These circuits combine elements of strength training routine and cardio, which is an effective combination to lose weight and shed pounds.
These circuits can be done easily at home by everyone. The major benefit of doing these bodyweight circuits is that they can be tailored according to different fitness levels. Whether you are a beginner or an advanced user, bodyweight circuits designed according to your fitness will ensure you stay safe from the risk of developing injuries.
Some of the exercises that one can include in a bodyweight circuit are lunges, squats, glute bridges for targeting muscles in the lower body, and planks, side planks and crunches to target core muscles. Other than that, burpees, jumping jacks, skipping and jogging at one place will also work to increase weight loss.
Simple bodyweight circuits done with consistency will give you weight loss results even when performed at home. Remember the rule to lose weight is to workout regularly, and assess your progress often to make changes in the routine.
Related article: Quick and Effective: Beginner Bodyweight Workout for Home or Anywhere!
Rowing Machine
A rowing machine workout is a great alternative to weight loss with dumbbells. The machine gives you a full-body toning by engaging maximum muscle groups in one movement. It targets your back, arms, legs and core muscles, and strengthens them. It is a high calorie burning workout, boosting your heart rate and improving endurance.
You can rely exclusively on a rowing machine to target your major body muscles. It is also low-impact, which makes it suitable for people of every fitness level. Rowing machine workouts are also easy to follow, and are extremely light on joints, eventually reducing the risk of injuries.
A rowing machine workout is a combination of strength training and cardio, boosting metabolism, helping in burning calories, improving posture, and flexibility. Interval training with a rowing machine will maximize fat burning and muscle toning. It is a versatile and convenient choice for anyone looking to shed pounds and improve overall fitness.
Conclusion
The exercises mentioned above, if done with consistency will give you guaranteed weight loss results. Remember that weight loss is a combination of different factors such as lifestyle, nutrition, and movement. By combining these things in your daily workout routine, your body will be turned to a fat-burning machine.
If you haven’t been very regular with your movement, then it is time to make some changes. Pick one activity from above, and start working out. For advanced users, picking two or more workout styles can also be beneficial. For beginners, start with one exercise, and gradually increase the intensity.
Remember that weight loss requires working out consistently and eating right balanced foods. Other than that, it takes time to see results, and you have to be patient. Short-cuts in weight loss are never appreciated and should not be followed either.
Fitness journeys should not be started on a fixed day or time. Grab your shoes, and start working out today.
