When people want to lose weight or get fit, they tend to get into a routine that offers maximum results. But even with this, you don’t have to visit the gym often to achieve your aim. The best weight loss exercises combine both strength and cardio. In recent research, cardio exercises such as cycling, running, and swimming have been found to effectively burn 25-39% more calories than doing kettlebell swings at the same level of exertion. Aside from dieting, exercising is the most common method people use when they’re trying to shed extra fat. Effective weight loss exercise burns calories, which plays a key role in weight loss. Apart from helping you lose weight, they’ve been linked to many other health benefits. Such benefits include improved moods(resulting from the release of endorphins), strengthening bones, reducing the risk of chronic diseases, and lots more.
But what kind of exercise burns the most calories? Below are the most effective weight loss exercises.
Sprinting/running is one of the simplest and best ways to burn calories( you don’t need a treadmill to do it). Sprinting at intervals will help make the distance and minutes go by quickly. The best way to burn calories while sprinting is to vary your exercise and continue with the pattern that works best for you. In addition, it helps burn harmful visceral fat, otherwise known as belly fat (which wraps around your internal organs, linked to many chronic diseases). However, if you find sprinting outdoors to be hard on your joints, you can try running on softer surfaces such as grass. Sprinting helps engage the core and offers shorter durations of runs at higher intensities.
Cycling is a common exercise. It’s great for people of all fitness levels, from beginners to expert athletes. Cycling is low-impact and non-weight-bearing, so it won’t put much stress on your joints. It’s an excellent exercise that helps you lose weight and improve your fitness. In addition, a recent study shows that 30 minutes of cycling burns 298 calories at a moderate pace. Some other health benefits of cycling include lowering the risk of heart diseases and cancer. Besides those, it also helps increase insulin sensitivity. See a complete blog on benefits of cycling.
This is the fourth most popular exercise in the USA, and it’s a fun way to stay fit and lose weight. With this effective exercise, you can burn up to 233 calories per hour of swimming. This number may even increase depending on the type of stroke you swim. Swimming is low-impact, so you don’t have to worry about your joints. As a result, it is one of the exercises people with injuries or joint pain prefer. In fact, swimming can help improve symptoms of some joint issues such as osteoarthritis. It may also help improve your flexibility and reduce risk factors for various diseases. See a complete blog on benefits of swimming.
Yoga is a popular exercise that helps relieve stress. Apart from that, it can also help reduce your weight to stay fit. The right type of yoga helps burn calories since all kinds of yoga require you to use your body weight to execute challenging poses, which can help you strengthen your muscles. Though it’s not commonly believed to help with weight loss, you can burn a fair amount of calories with the right yoga practice at least 4-6 times per week. With yoga, you may also get many additional health benefits that can promote weight loss.
This is a popular method to shed off some fat during and after a workout. It can help build strength and promote muscle growth, raising your resting metabolic rate (RMR)( to help lose weight while you rest). Studies show that you can burn roughly 115 calories per 30 minutes of weight training. This study also indicates that your body continues to burn calories many hours after a weight-training workout than some other aerobic exercises. See a complete blog on weight training benefits.
This is one of the training methods most people turn to again and again for weight loss. It’s commonly known as high-intensity interval training (HIIT), and it refers to short bursts of intense exercise that alternate with recovery periods. It can burn a lot of calories and usually lasts 20-30 minutes. Interval training can even help you burn more calories while spending less time exercising. Besides that, it’s an effective weight-loss method you can incorporate into other exercises like sprinting and biking to lose more weight in less time.
Jumping rope is a full-body workout and an excellent way to burn calories. It helps improve cardiovascular health, build power, improve balance and coordination, and lower the risk of injury. Jumping rope fires up your glutes and quad to help you explode from the ground. It involves shoulder and arm action as they both remain tight while the rope movement comes from the wrists. The tool for this exercise is cheap and portable, making it versatile and can be done anywhere.