You can't avoid the fact: to lose weight safely and for a long time, you need to eat right and exercise.
Exercise burns calories and builds muscle to speed up your metabolism, so you burn more calories and lose more weight.
Find your sportswear, choose one of the sixteen best exercises to lose weight and start getting healthier and leaner today.
Effective exercise to lose weight
In this article, you will find the most effective weight loss exercises that really work and help you burn excess fat. But if you expect to see a complex of simple movements here that can be easily performed at home, you are wrong.
An effective way to reduce the amount of subcutaneous fat is always physical activity, and the more intensity of the training, the more results can be achieved. Yes, some of the suggestions can be done at home, especially if you are very overweight and it is difficult to immediately commit to intensive training. We are talking about exercise, that is, you will need to exercise, and I suggest you practice what will really help you lose weight. Eating right will help you stop storing fat, and exercise will help you burn fat faster.
Walking is a great weight loss exercise - it doesn't require any equipment, just a decent, comfortable pair of shoes, and no gym membership required.
This is a low-stress exercise, which means you won't hurt or injure yourself, which could leave you on the bench for a week or even months.
For people with health problems, such as obesity and heart disease, walking is effective, not too stressful, and will help both general health and mental well-being.
Depending on your weight, walking 10 kilometers in 1 hour will burn 5 to 8 calories per minute, or 225 to 360 calories in a 45 minute walk.
At this speed, walking 45 minutes a day almost every day, you can lose a pound a week without changing your habits.
So grab your walking shoes, turn on your player, and take an invigorating walk around the area.
If you live close to your work and store, make walking your main form of transportation and you'll notice your calories being burned. In bad weather, walk the local trail or alley, or run on the treadmill.
2. Weight loss training
Weights are cylindrical iron balls with a handle. Unlike traditional hand dumbbells, the weight of the kettlebell is not evenly distributed, which means your body will have to work to balance it with the weight.
Kettlebell lifting not only burns up to 400 calories in 20 minutes, it also strengthens the heart, calms, corrects posture, targets all major muscle groups, and stabilizes them too.
Since kettlebell exercises work all the muscles in the body, such training will speed up the metabolism so that the body burns fat faster, "pumps" the heart, so that you get an aerobic workout. Basically, a 20 minute kettlebell workout equates to a ten kilometer run of calories burned and cardiovascular effects.
However, successful kettlebell training requires proper dexterity to avoid injury and get the most out of your training. If you're just starting out with kettlebells, take a lesson that provides tips on exercise techniques and safety rules to follow when training with heavy weights.
Active swimming can burn 400 to 700 calories per hour. When losing weight, all types of swimming are effective, starting with chest crawling, breaststroke, and even swimming like a dog.
Swimming is a very effective and tonic method for losing weight. They are exercises with a low impact load on the legs, they give strength, tone and train the whole body.
Swimming is especially beneficial for women in the third trimester of pregnancy and people with arthritis, obesity, and musculoskeletal disorders.
It is also an excellent option for those with bronchial asthma, because humid air helps clear the airways.
Many athletes use pool sessions as a side effect while recovering from injury. When your body is submerged in water, your weight is 10% of your actual body weight. In addition, water is 12 times denser than air, which makes it ideal for strengthening and maintaining muscles.
During swimming, all major muscle groups are involved, from the abs and back muscles to the muscles of the arms, legs, thighs, and buttocks. Swimming effectively complements other exercises such as running, walking or it can be your personal exercise routine.
Can't you swim? It is not a problem. If you can swim from one end of the pool to the other, then you can swim well enough to lose weight.
Another effective and non-traumatic way to lose weight is cycling. You can burn 372 to 1, 100 calories per hour, depending on your weight, speed, and terrain.
Unlike running, cycling is less stressful on the joints, and even a beginner can easily go a few miles without getting too tired.
Cycling is better because the different terrains provide the opportunity to train well, strengthen the muscles of the lower body and the cardiovascular system.
If you live close to work, cycling can stimulate endorphin production and speed up your metabolism, as well as save gas. If biking in your area is difficult or dangerous, you should consider using stationary bikes.
Offered in most gyms, exercise bikes are the least traumatic and even more effective at burning calories and speeding up your metabolism.
Even seasoned riders or cyclists can compete on stationary bikes. In a one-hour lesson, you can navigate more than 30 kilometers and the competition participants can reach speeds that cannot be reached on a real bicycle.
5. Orbitrek (elliptical trainer)
A physical activity tracker at home or in the gym is a non-traumatic way to train all muscle groups.
Less stressful on the joints than a treadmill, the elliptical also has movable arms, allowing you to work your upper body muscles well, in addition to your lower body muscles.
The elliptical trainers allow you to select the intensity level of your workout by going down and up the ramp or backward. Therefore, working different muscle groups of the legs, front and rear beams.
The average person can burn more than 600 calories in an hour using an elliptical monitor. Movement on it simulates movement during running, eliminating injuries, keeping knees and other joints from "wear and tear. "For those suffering from arthritis, musculoskeletal diseases, and obesity, orbitrek is a great way to exercise without risk of injury.
When exercising on the orbit track, hold your arms moving, rather than stationary, to increase the amount of calories you burn and keep your arm muscles toned.
Don't rely on your machine's calorie counters for the exact number of calories you're burning. Instead, when your training feels easy, try making it harder; try to keep your heart rate at 85 percent while increasing the load.
If you are one of the people who loves to run, you are in luck.
Running burns approximately 600 calories per hour, helps strengthen bones and connective tissues, and keeps the heart beating at a normal rate, preventing heart disease, stroke, and some cancers.
All you need to run is a good pair of shoes to protect your joints and a player with your favorite music if it helps you keep up and improves motivation.
Interval training can increase the calories you burn from running each day. Also called "speed work, " interval training involves short bursts, usually 30 seconds and 2 minutes of running at top speed.
Intervals burn a lot of calories in a short period of time, improve your metabolism to help burn more calories throughout the day and increase muscle mass.
Today's experts recommend not stretching before running. Instead, warm up by marching in place, raise your knees high, or walk for 5 minutes before jogging.
Since running is traumatic and can damage your joints, it is best to always have professional equipment with the right running shoes that adapt to the way you walk.
A good amount of tennis can burn up to 600 calories per hour.
If you like doubles, tennis is ideal for keeping fit. It is also suitable for those who do not like exercise and like to compete.
You don't have to be a good tennis player to lose weight. After all, running after balls is also a type of training.
A characteristic of this game is that the muscles of the whole body work, tennis will help improve flexibility, mental balance, posture and also reduce stress.
During the game, especially every time you hit the ball, the muscles of your arms, abdomen and legs are used, you strengthen your health and burn calories. But that's not all that is included in the game. Every time you play tennis, you train your brain by quickly thinking about what to do next and planning your game.
Games like tennis improve brain function and the ability to remember new things. It also increases peak bone mass. Interestingly, tennis is included in the list of games that strengthen human bones.
8. High intensity interval training
This is one of the most effective and affordable ways to reduce excess body weight.
You only need to exercise for 20 minutes three times a week to achieve great results, burn a lot of calories and increase metabolism, awakening the burning of fat.
These workouts include many exercises, consisting of short but intense exercises followed by less intense exercises, or a period of rest.
Beginners should avoid interval training for the first few months.
A standard interval workout, such as biking, swimming, running, lifting weights, and even walking, lasts 20 minutes, but burns more calories than a 20-minute normal intensity workout.
Start with a warm-up that lasts up to five minutes. In the sixth minute, accelerate as much as you can. Catch your breath for the entire seventh minute. Repeat the fast / slow cycle (no warm-up) 5 times, then do light exercise for three minutes.
High intensity interval training, or "HIIT", has a number of important benefits. Not only will you reach your desired fitness level much faster, but you will also increase your aerobic endurance. In fact, after just 2 weeks of this type of training, your aerobic performance will be better than if you had done 8 weeks of resistance exercise like running.
CrossFit, like high intensity workouts, is suitable for those who have exercised regularly for several months.
Originally designed for first responders and special forces training, CrossFit is a set of workouts that includes weightlifting, resistance exercises, plyometrics, strength training, speed, and kettlebell exercises, among others.
CrossFit definitely won't take away your desire to train. Unlike other programs that focus on one type of exercise for a specific period of time, CrossFit involves a lot of exercise, intense exercise, and fat burning.
CrossFit training focuses on all essential athlete parameters, such as endurance, flexibility, speed, strength, and aerobic endurance.
When you do CrossFit, there is no day like the next. For example, a CrossFit training program: five reps of 20 push-ups, 30 push-ups, 40 sit-ups, 50 squats, performed in this sequence, with a three-minute break between reps.
Of course, CrossFit is not for the faint of heart, this program is very effective in burning calories and fat, as well as improving physical endurance and increasing metabolism.
To get the most out of CrossFit, you should do a different program at least three days a week, but ideally 5 days a week.
The good news is that the programs themselves are short and last 15-20 minutes if done correctly.
10. Ski cross
If you love nature, you like cold and snow, skiing should be your favorite hobby.
Cross-country skiing is a tough exercise that develops all of the body's major muscle groups while skiing, with push and pull movements for the muscles. This is a great way to train your coordination and balance.
Cross-country skiing includes strength training, heart training, burning 500 to 600 calories per hour, depending on your weight and training intensity.
While driving, your muscles work hard. However, since everyone works together, you have moments of rest on the ice, the low load on the muscles allows you to be active for a long time. Also, your heart rate will increase during skiing, but not so much that you have to stop to rest.
Make sure you choose the right equipment for your safety and comfort during your workout. You don't need to spend a lot of money, but you do need thermal clothing through which your body can breathe. Make sure your boots are comfortable and warm.
It is very important to be in good shape when you go skiing. For beginners, it's best to start slowly, leaning forward in long, slow strokes until your pace and form are natural.
Once the pace has stabilized, let your skis take you on a journey through the winter wonderland that unfolds around you. Let your brain relax while your body does all the work. Therefore, at the end of the trip, you will be rested and refreshed.
11. Jump rope
Jumping rope is a favorite activity at playgrounds across the country, but it's hard to call it child's play when it comes to losing weight.
Just 10 minutes of jumping rope burns as many calories as running a mile in 8 minutes.
An hour of jumping rope burns more than 800 calories and affects the muscles of the arms, legs and torso, as well as strengthening the joints.
It's also a great activity to improve coordination, agility, and endurance. Jumping rope is a very effective activity, so it is not necessary to jump on it continuously for an hour to get the result.
However, to avoid injury, you must master the technique. Keep your knees slightly bent, hold the rope at hip height, and keep your palms facing your body. Push off with the balls of your feet, while keeping your knees relaxed and your body perpendicular to the ground. When jumping, touch the ground lightly, otherwise there is a risk of injury.
A great thirteen minute jump rope workout includes one minute of exercise and one minute of rest afterward. Begin with normal jumps, pushing off with both feet and landing with both feet as well.
Then, alternate your legs. Change them after 10 rotations of the rope, jumping from one to the other.
Finally, the last step: alternate your legs, but bend your knees 90 degrees with each jump. Finish your workout by increasing the cycle time while jumping in your favorite way for at least 5 minutes.
12. Aerobic exercises
Developed and popularized in the late 1980s by guru Gene Miller, the aerobic step is a low-leg set of exercises that also burns calories well and trains the heart.
A 45-minute aerobic exercise burns about 550 calories, targets the legs, hips, and glutes, as well as developing core muscles and improving coordination.
Step aerobic also means cardiovascular training thanks to the step platform. One foot is always on the platform or the floor, making step aerobics safe enough.
During an hour of staggered aerobics classes, you burn the same number of calories and train your heart in the same way as when you run 9 kilometers. You can hit the gym for a step aerobics class or start exercising at home with the DVD. When choosing to practice at home, it is very important to get your gait at the correct height to avoid injury.
High stride puts stress on the knees, which can lead to pain and injury. Choose a step platform that is high enough to bend your knee 90 degrees to take a step. During exercise, the entire foot should be on the step, the heel should not come off the platform, otherwise achylotendinitis may occur.
Rebounding will put you at risk of injury, split shin, or stress fracture.
13. Cyclical treadmill workouts
A treadmill is a great way to burn fat.
Unfortunately, walking or jogging on a treadmill is quite boring and it can be difficult to motivate yourself to train for the required time. This is where riding a bike on a treadmill really helps.
For this type of training, you need a treadmill to increase your heart rate after strength exercises to strengthen your muscles. Exercise speeds up your metabolism, allowing you to burn more fat in a day.
Also, to keep things fresh, the treadmill workouts are short but intense, meaning you can exercise for shorter periods of time while still fully exercising your body, including cardio.
Each of the three series is done three times in a row before moving on to the next series. Before starting, adjust the incline of your treadmill to 10% for a longer workout.
1 approach. Set the speed of your treadmill to 10 miles per hour. Run on the treadmill for 30 seconds, then get off and do 10 push-ups and 10 lunges. Repeat two more times.
2nd approach.Set the speed of your treadmill to 17 kilometers per hour. Run for 30 seconds, then do 10 dumbbell curls in each hand, followed by 10 sit-ups. Repeat two more times.
3 approaches. Set the speed of your treadmill to 18 kilometers per hour. Run 30 seconds, do 10 push-ups and 10 sit-ups.
If you are a beginner, start with one rep of each set and then work your way up to 3 sets.
14. Push-ups from the ground
Push-ups are very effective for the abdominal muscles, abdominal muscles, chest muscles, shoulders, triceps, lower back, and glutes. 50 push-ups will save you 100 calories, but the real weight loss comes from building muscle.
More muscle bulk increases the amount of fat you burn, even when you're not exercising, and makes you stronger and more toned.
One of the advantages of push-ups from the ground is that you don't need additional equipment, you can do it anywhere. Good technique is the main criterion to avoid injury during exercise and get the most out of it.
Push-ups should be done slowly and deliberately to control all movements and get the muscles to really work. Doing push-ups too fast won't benefit your muscles while you risk injury.
Lie on your stomach, place your arms a little wider than your shoulders, holding them a few inches beyond the shoulder line. Put your hands and feet on the floor. Your body should be straight from head to toe. Keep your back straight and do not raise or lower your head. Slowly lower yourself to a distance of 2 inches from the floor, bending your elbows at 90 degrees.
If classic pushups cause pain in your wrists, clench your fists and keep your body on them.
If you are a beginner, you may want to start with modified push-ups, keeping the weight on your knees and ankles crossed, which cuts the weight in half.
15. Work in the garden or at home
If you're one of those people who thinks exercise is as enjoyable as a poker, keep in mind that you don't need to play traditional sports to build muscle and burn calories.
There are a number of activities that burn calories well, gardening is one of them.
Working with a rake, littering the garden, growing plants burns about 300 calories per hour, an hour of work with a lawn mower burns 330 calories.
One hour of operation with a manual lawn mower burns 400 calories per hour, and pulling weeds burns 350 calories per hour.
In addition to losing calories, gardening is effective for building muscle, building flexibility, and tanning. You can burn even more calories and build muscle by doing a few simple exercises while gardening.
For example, instead of sitting on your knees when picking weeds, start standing up, slowly bend down to a squat, remove as many weeds as you can, and then get up, straining your back muscles. When watering your lawn and garden, turn only your upper body, leaving your lower body immobile. This will work your obliques.
By performing all movements slowly and deliberately, you will burn more calories and build more muscle. The same principle applies when working at home: lifting weights, sweeping and mopping floors, vacuuming, and doing laundry.
16. Training during TV commercials
These activities are suitable for those who like to stay at home, running shoes and the gym are not for them.
Instead of having another ice cream during a TV commercial, get out of bed and do some simple exercises to burn calories, get stronger and boost your metabolism.
Also during advertising, breathing exercises to slim the abdomen are perfect, it is a great option to spend time with benefit.
There are 18 minutes of advertising in 1 hour of the television program. If you watch 2 programs a day, this exercise will last 36 minutes, which will help you lose weight and increase muscle tone.
In just 1 long pass, you can burn 92 calories by putting your legs together, jumping, or doing sit-ups during commercials, or you can burn 205 calories jumping rope during commercial breaks. . . . You can also do push-ups, sit-ups or squats, or dumbbell lifts for standard strength training.
If you want to target all the muscle groups in your body in a 2-hour show, alternate the exercises during each commercial break. For example, during the first ad, make a crack at the press. In the second ad, jump rope. In the third: squats, etc. By the end of the night, you will have worked your major muscle groups, trained your heart, and burned a few calories.