According to estimates, half of all adults in America try to reduce weight each year.
Exercise is one of the most popular methods used by people seeking to lose extra weight, next to diets. It burns calories, which is important for weight loss.
Exercise has been shown to provide numerous other advantages besides just aiding in weight loss, such as enhancing mood, building stronger bones, and lowering risk of many chronic diseases.
The top 8 exercises for losing weight are shown below.
It goes without saying that walking is one of the finest workouts for losing weight.
Beginners can start exercising without feeling overwhelmed or having to buy equipment because to how convenient and simple it is. Additionally, because it is a lower-impact workout, your joints are not overworked.
A 155-pound (70-kg) person is thought to burn about 167 calories in 30 minutes of moderate walking at a speed of 4 mph (6.4 km/h), according to Harvard Health.
Walking for 50 to 70 minutes three times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively, in a 12-week trial of 20 obese women.
You may easily incorporate walking into your regular schedule. Try walking during your lunch break, using the stairs at work, or taking extra walks with your dog to increase the number of steps you take each day.
Aim to go for a 30-minute walk three to four times a week to get started. As you get fitter, you can gradually increase the length or frequency of your walks.
2. Jogging or running:
These are both excellent weight loss exercises.
A jogging pace is often between 4-6 mph (6.4-9.7 km/h), whereas a running pace is quicker than 6 mph (9.7 km/h), despite the similarities in appearance.
A 155-pound (70-kg) person is thought to burn around 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace, according to Harvard Health.
Additionally, research has shown that jogging and running can aid in the burning of dangerous visceral fat, also referred to as belly fat. Your internal organs are encircled by this sort of fat, which has been related to numerous chronic illnesses like diabetes and heart disease.
Running and jogging are both excellent activities that you can do anywhere and that you can easily fit into your weekly regimen. Aim to jog for 20 to 30 minutes, three to four times a week, to start.
Try running on softer terrain like grass if you feel that jogging or running outside is difficult on your joints. Additionally, a lot of treadmills come with built-in padding, which might be less stressful on your joints.
Cycling is a well-liked workout that enhances fitness and can aid in weight loss.
Although cycling is typically done outside, there are stationary bikes at many gyms and fitness centres that let you cycle within.
A 155-pound (70-kg) person is thought to burn about 260 calories in 30 minutes of moderately paced riding on a stationary bike or 298 calories in 30 minutes of cycling at a moderate pace of 12–13.9 mph (19–22.4 km/h), according to Harvard Health.
Cycling is fantastic for losing weight, but studies have also shown that regular cyclists are more physically fit overall, have higher insulin sensitivity, and have a lower risk of developing heart disease, cancer, and death.
All fitness levels, from novices to athletes, can benefit from cycling. Additionally, since it doesn’t involve any weight-bearing and has a low impact, it won’t put too much strain on your joints.
4. Weight training:
For those trying to lose weight, weight training is a common option.
A 155-pound (70-kg) person is thought to burn around 112 calories in 30 minutes of weight training, according to Harvard Health.
Additionally, weight training can increase your resting metabolic rate (RMR), or how many calories your body burns at rest, by fostering muscle growth and strength gains.
One 6-month study found that performing strength-based workouts for just 11 minutes, three times per week, led in an average 7.4% improvement in metabolic rate. According to this study, such increase amounted to an extra 125 calories burned per day.
Another study discovered that men’s metabolic rates increased by 9% after 24 weeks of weight training, or an additional 140 calories per day. Women’s metabolic rates rose by about 4%, or 50 extra calories per day.
Furthermore, compared to aerobic exercise, multiple studies have shown that your body continues to burn calories for many hours after a weight-training session.
5. High-intensity interval training (HIIT):
HIIT also referred to as interval training, is a general term for brief bursts of vigorous exercise that are interspersed with rest periods.
A HIIT workout typically lasts between 10 and 30 minutes and can burn a lot of calories.
HIIT burns 25–30% more calories per minute than other forms of exercise, such as weight training, cycling, and treadmill jogging, according to a research involving 9 active males.
This means that HIIT can enable you to exercise less and burn more calories.
In addition, multiple studies have demonstrated that HIIT is particularly efficient at reducing belly fat, which is connected to a number of chronic conditions.
Adding HIIT to your exercise programme is simple. Simply decide on an activity, such as bicycling, jogging, or jumping, as well as your exercise and rest periods.
On a bike, for instance, pedal as hard as you can for 30 seconds, then slowly for one to two minutes. For ten to thirty minutes, repeat this technique.
Swimming is an enjoyable way to get in shape and lose weight.
According to Harvard Health, swimming for 30 minutes can result in a 155-pound (70-kg) person burning about 233 calories.
It seems that way you swim affects how many calories you burn. A 155-pound (70-kg) person can tread water for three minutes and burn 372 calories while doing the breaststroke, 409 calories while doing the butterfly, and 298 calories while doing the backstroke.
Swimming for 60 minutes three times a week for a period of 12 weeks dramatically reduced body fat, increased flexibility, and decreased numerous risk factors for heart disease, including high total cholesterol and blood triglycerides, according to a 12-week study of 24 middle-aged women.
The low-impact aspect of swimming makes it gentler on your joints, which is another benefit. This makes it a fantastic solution for those who experience joint pain or injuries.
Yoga is a well-liked form of exercise and stress relief.
Although it’s not typically viewed jogging as a weight reduction workout, it does burn a decent amount of calories and has many other advantages that can help with weight loss.
According to Harvard Health, 30 minutes of yoga can result in a 155-pound (70-kg) person burning about 149 calories.
In a 12-week study of 60 obese women, it was shown that those who engaged in two 90-minute yoga sessions each week saw bigger decreases in waist circumference — by an average of 1.5 inches (3.8 cm) — than those in the control group.
The yoga group also noticed changes in their physical and mental health.
In addition to helping you lose weight, studies have shown that yoga can teach you awareness, which can help you avoid harmful foods, restrain your appetite, and recognise your body’s hunger cues.
Yoga classes are typically offered at gyms, but you may do yoga anywhere. This includes doing it from the convenience of your house because there are many instructional videos online.
Pilates is a terrific activity that is suitable for beginners and could aid in weight loss.
A 30-minute beginner’s Pilates session or a 30-minute intermediate Pilates class would both burn 108 calories for a person weighing roughly 140 pounds (64 kg), according to a study funded by the American Council on Exercise.
Pilates may not burn as many calories as cardiovascular activities like running, but because it’s often fun, it’s simpler to maintain over time.
Performing Pilates movements for 90 minutes three times per week significantly reduced waist, stomach, and hip circumference, according to an 8-week study of 37 middle-aged women, compared to a control group that performed no exercise during the same time period.
Pilates has been demonstrated to decrease lower back discomfort in addition to increasing strength, balance, flexibility, endurance, and overall fitness.
If Pilates sounds interesting to you, consider adding it to your weekly schedule. Pilates can be practised either at home or in one of the many gyms that provide the programme.
Combine Pilates with a healthy diet or other forms of exercise, like weightlifting or cardio, to accelerate weight loss even further.