A survey shows that around half of the adult population attempts to lose weight fast every year. In this weight loss attempt, all of them chose exercise strategies over dieting to shed extra weight.
Through exercise, a huge amount of calories are burned resulting in weight loss. In addition, to lose weight, exercise has many other benefits.
So, here are the 10 best and most popular exercises for weight loss.
WALKING Lose Weight Fast
Walking as a exercise is considered the best weight loss exercises. Walking at a high speed is a great exercise for burning calories. An exercise that puts less stress on your joints and can be included into your daily routine easily.
The studies have shown, A 70-kg individual burns around 167 calories per 30 minutes of walking at a speed of 6.4 kph. It is also noticed that an individual can reduce their body fat by an average of 1.5% and waist by 2.8 cm by walking for 50-70 minutes 3 times per week.
JOGGING AND RUNNING Lose weight fast
Jogging and Running are the king of weight loss exercises. It will make your legs stronger and effective for belly fat. The speed is the large difference between running and jogging. Jogging is between 6 – 9 kph and running will be around 10 kph.
Running and Jogging will burn 372 calories per 30 minutes and 298 calories per 30 minutes.
The combination of these exercises will surely help your muscular strength and overall body weight to keep you fit and healthy.
Exercise Pattern
- Start with walking exercises for 15 minutes.
- Speed up your pace and Jogg for the next 15 minutes.
- With a continuous increase in pace, run for another 15 minutes.
- Decrease your pace and come back to jogg for 10 minutes.
- Then relax by slowing down your pace and walk for 5 minutes.
CYCLING Lose Weight Fast
Cycling is a popular exercise that improves your fitness and can help you lose weight.
Harvard Health estimates that a 70 kg person burns around 252 calories per 30 minutes of cycling on a stationary bike at a moderate pace or 288 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h).
Cycling is a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.
Skipping or Jumping Rope Lose weight fast
Jumping rope is a calorie-busting full-body exercise. This exercise helps to increase your muscle strength and metabolism, and burn many calories in a short time.
Skipping exercise done regularly will bring in calmness and help to ease depression or anxiety and keeps your heart and lungs in healthy condition.
Losing weight is simply burning more calories than you have it and skipping will definetly do that. This exercise estimatly burns calories close to 1300 per hour.A study shows that, this exercise burns up to 318 calories for a 140-pound woman every 30 minutes.
- Stand with your body straight on a level surface.
- Make sure your legs are firmly planted and facing forward.
- Keep your palm parallel to your thighs and pointing downward.
- Jump off the ground, then bring your rope back by letting it slide through your feet.
- Repeat these actions while gradually speeding your leaping.
Interval training Technique Lose weight fast
Interval training, also known as high-intensity interval training (HIIT), is a term used for short bursts of intense exercise that alternate with recovery periods.
In I,t workout lasts 10–30 minutes and can burn many calories.
One study found that HIIT burned 25–30% more calories per minute than other types of exercises, including cycling and running or jogging.
That means HIIT can help you burn more calories while spending less time exercising and is especially effective at burning belly fat.
HIIT is easy to add to your exercise routine. Simply choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times that’s all.
Exercise Pattern
HIIT is easy to add to your exercise routine. Simply choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times that’s all.
Planks Lose weight fast
The plank exercise is one of the most effective full-body workouts. The biggest advantage of Plank’s workout is it strengthens your muscles in the core, shoulder, arms, chest, back, and hips.
In plank exercise, you need to focus on holding your plank position for a longer period to find quick and better results.
Plank Exercise Variations
Standard Plank: It is also known as The Extended Arms Plank. This workout is great for improving core strength, metabolic activity, and digestion. The target areas of this workout are the core, arms, shoulders, and back.
The Mountain Climbers: A intense full-body workout that burns excess calories and fat from the body. The targeted areas of this workout are the biceps, hamstring muscles, core, triceps, and chest.
Exercise Pattern
- Get down into the Push-Up or Standard Plank Position.
- Now bend your right knee and pull it towards your chest.
- Push your right knee back to your initial position.
- Now bend your left knee and get it towards your chest.
- Push your left knee back to your initial position.
- Continue the above steps around 20-25 times.
The Reverse Plank: This is a variation of the standard plank but done in a reverse manner. It helps in strengthening your core, shoulders, back, chest, and gluteal muscles.
Exercise Pattern
- Sit down and extend your legs in front of you.
- Place your hands behind your hips for your upper body support.
- Now lift your hips by straightening your hand and form a straight line with your body.
- Hold this position for 40-60 seconds.
- Repeat these steps and methods around 20-30 times.
Push-ups and Pull-ups Lose weight fast
Push-ups are one of the most popular exercises for weight loss and can be done at any time, any place, and by anyone.
The push-up workout focuses on your upper body, chest, shoulders, back, biceps, and triceps, and strengthens core muscles.
Exercise Pattern
- Look for non-slip surfaces.
- Place your hands forward and slightly broader than your shoulder width.
- Place your ankles comfortably close together or slightly apart.
- You can initially place your feet farther apart while you achieve your balance.
- Now lift your back and extend your arms while bending your shoulders as low as you can.
- This is compulsory that your shoulder should bend towards the floor.
- For 15 reps and three sets, repeat these procedures.
Pull-ups can aid you to get in shape and boost your ability to burn fat and metabolism.
The study shows, doing a pull-up exercise will help you burn nearly 10 calories per minute.
Exercise Pattern
- Standing straight, hold the pull-up bar with your arms completely extended.
- Now pull yourself up until your chin clears the bar by bending your legs.
- Return slowly to your starting location.
- For 15 reps and 4 sets, repeat these procedures.
Squats Lose weight fast Lose Weight Fast
Squat exercises are known as muscle-strengthening exercises. This exercise helps improve your mobility and prevent fat from accumulating in the lower part of the body. A beginner should aim for 3 sets of 12-15 reps of squats to expect better results.
Exercise Pattern:
Follow these tips to make sure your weight loss program at home is done properly:
- Stand straight with your feet wider than your hip width with your toes facing front.
- By bending your knees and ankles push your hips back.
- Sit into a squat position by keeping your heels and toes on the ground.
- Keep your knees bent to a 90-degree angle and pose yourself parallel to the floor.
- Straighten your legs by pressing your heels and return to the standing position.
Swimming Lose Weight Fast
Swimming is a fun exercise to lose weight and get in shape. Swimming significantly reduced body fat, improved flexibility, and reduced several heart diseases.
Harvard Health estimates that a 70-kg person burns approximately 216 calories per half-hour of swimming.
One study on swimmers found that the most calories were burned during the breaststroke, butterfly, backstroke, and freestyle.
Another advantage of swimming is it’s easier on your joints. That’s why a great option for people who have injuries or joint pain.
Yoga Lose Weight Fast
Yoga, a 5000-year-old transcription has proved to be an effective weight loss therapy. It has 5 basic principles: Exercise, Diet, Breathing, Relaxation, and Meditation.
The combination of Yoga and healthy eating has proven beneficial as it helps to lose weight along with keeping your body and mind healthy.
Along with weight loss, Yoga has more benefits to offer
such as:
- Improved Cardio Health.
- Increased Muscle tone
- Balanced Metabolism
- Improved Respiration
- Increased Flexibility
- Stress Management
Yoga Poses are an integral part of weight reduction. Some of the yoga poses that should be practiced for weight loss are:
- Warrior Pose
- Triangle Pose
- Shoulder Pose
- Bridge Pose
- Bow Pose
- Plank Pose
- Downward Dog Pose
- Sun Salutation
Calories Burned With Different Exercises
Here is a quick guide on how many calories different exercises burn within what time. These are just general figures and the actual amount will depend on a variety of factors like your weight, age, fitness level, the intensity of your workout, and the amount of time you put into each exercise:
| Exercises | Calories Burned |
|---|---|
| Jogging/Running | 372 to 700 calories per hour |
| Skipping Rope | 500-1300 calories per hour |
| Planking | Between 2-5 calories per minute (120-300 calories per hour) |
| Mountain Climbers Planks | 650 – 700 calories per hour |
| Pull-ups | 1 calorie per pull up |
| Push-ups | About 171 calories within 15 minutes (around 343 calories in 30 minutes) |
| Squats | 19-44 calories per every 5 minutes (100-222 calories for every 25 minutes) |
| Lunges | 90 calories per 15 minutes |
| Yoga | Between 180 and 460 calories per session (highly dependent on the type, intensity, and duration of the session) |
Best Time To Exercise
The best time to do your daily workout routine is early in the morning. The main reason behind this is that exercising on an empty stomach is the best way to burn stored fat.
However, there have been studies that suggest that working out in the evening can be better as our bodies use lesser oxygen during that time, which may help enhance our performance and in turn lose weight. But these studies are limited and need more research.For More
Diet Tips Lose Weight Fast
Follow these tips to make sure your weight loss program at home is done properly:
- Do not fall prey to fake diets that promise results in a short amount of time.
- Beware of alluring weight loss pills and belts which may only give short-term results.
- Starving yourself is certainly not the right answer as it can lead to other problems like acidity, nausea, etc.