Best Exercises for Quick Weight Loss

Best Workouts for Weight Loss : Your Ultimate Guide

Losing weight doesn’t just happen by changing your eating habits, but also by increasing your exercise routine. Regular exercise will go a long way in achieving your goals. To lose weight, aim for at least 300 minutes of moderately intense activity per week. Here are some exercises to help you on that journey. Just remember to talk to your doctor first about which ones might be best for you.

Walk

If you add half an hour of brisk walking to your daily routine, you can burn about 150 more calories per day than you normally would. The faster and longer you walk, the more calories you burn. Walking is a great option if you are new to regular exercise. Start with shorter rides and build up to longer, more intense rides.

Jumping Rope

If you’re looking for inexpensive workout equipment you can take on a trip, a jump-rope might be for you. Jumping rope is a fantastic way to burn calories fast. In fact, you’ll burn more jumping rope than walking on the treadmill for the same amount of time. You will also work multiple muscle groups from your core to your upper and lower body. Jumping rope can also improve your coordination.

High-Intensity Interval Training (HIIT)

High-intensity interval training (also known as HIIT) is a type of workout that switches back and forth from intense physical activity to less intense exercise. You shouldn’t do it every day, but it’s very effective for weight loss. You will burn more calories with HIIT than with steady cardio. Intense exercise keeps your body working and in fat-burning mode for up to 24 hours after your workout is over.

Cycling

Cycling is another great way to lose weight, and it’s low-impact, adaptable exercise. Riding a bike can burn around 400-750 calories an hour, depending on your weight, how fast you’re going, and what type of bicycle you’re riding.

Swim

It can be hard to get motivated to work out when your knees hurt or your back hurts. If you are in that boat, swimming is an ideal exercise. It’s easier on your joints, you’ll use both your upper and lower body, and you’ll get a good cardio workout. You will also benefit from water resistance Swimming for half an hour several times a week will lower your risk of heart disease, stroke, type 2 diabetes, and some cancers. This will also lower your bad cholesterol and blood pressure.

Strength Training

This type of exercise uses resistance to build strength and muscle. It not only helps you lose weight, but builds muscle and helps you keep it off. That will help your body burn more fat. Try to do some strength training 3-5 times a week, for about an hour each time. Don’t forget to rest one day out of every 2 days you do it.

Pilates

Research suggests that Pilates -- an exercise usually done on a mat or with a variety of equipment that focuses on core strength -- can make you stronger and help you maintain a healthy weight. The intensity of the Pilates class depends on your needs. You can find some classes or demonstrations online or at your local gym.

Jogging

Jogging is an aerobic exercise -- it uses oxygen. This can help you lose weight. Even a good jog can raise something called your metabolic rate for up to 24 hours. So, you’ll still be in fat-burning mode after crossing your daily finish line. Regular jogging can help boost your metabolism over a long period of time.

Yogasana

The practice combines physical activity and meditation. It’s also a popular way to practice mindfulness after a long day at work. But the benefits don't stop there Research shows that over time people who are overweight and practice yoga for 30 minutes at least once a week lose weight and have a lower BMI. Yoga practitioners are also more mindful eaters, which means they’re more likely to know when they’re really hungry and when they’re full.

Climbing The Stairs

Another inexpensive, versatile exercise for weight loss is stair climbing. Although you can use a machine, all you really need for this exercise is a trusty staircase. Climbing just two flights of stairs every day can result in 6 pounds of weight loss in a year. It can also increase the amount of good cholesterol in your blood and help keep your joints, muscles, and bones healthy.

Hiking

If you’re looking for a more adventurous way to lose weight, hiking might be the step for you. It usually involves walking in nature and avoiding surrounding obstacles, such as tree roots and rocks. You can lose hiking weight, especially if you do it regularly.