Every year, it is estimated that half of all adults in the United States try to reduce weight. Aside from eating, exercise is one of the most prevalent methods used by people who want to lose weight. It burns calories, which is important for weight loss.
Exercise has been linked to numerous additional advantages, including increased mood, stronger bones, and a lower chance of several chronic diseases, in addition to helping you lose weight (2Trusted Source, 3Trusted Source, 4Trusted Source).
Here are the top eight weight loss exercises.
Walking is one of the most effective weight-loss workouts, and for good reason. It’s a simple and practical approach for novices to begin exercising without feeling overwhelmed or having to invest in expensive equipment. It’s also a low-impact workout, which means it won’t put too much strain on your joints.
According to Harvard Health, walking at a moderate pace of 4 mph (6.4 km/h) for 30 minutes burns roughly 167 calories for a 155-pound (70-kg) person (5). Walking for 50–70 minutes three times per week decreased body fat and waist circumference by 1.5 percent and 1.1 inches (2.8 cm), respectively, in a 12-week trial of 20 obese women (6Trusted Source).
Running and jogging are excellent weight-loss workouts. Although they appear to be similar, the main distinction is that a jogging speed is often 4–6 mph (6.4–9.7 km/h), but a running pace is greater than 6 mph (9.7 km/h). A 155-pound (70-kg) individual burns around 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) speed, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace, according to Harvard Health.
Furthermore, research has shown that jogging and running can aid in the burning of dangerous visceral fat, sometimes known as belly fat. This form of fat wraps around your internal organs and has been related to heart disease and diabetes, among other chronic disorders (7Trusted Source, 8Trusted Source, 9Trusted Source). Running and jogging are both excellent activities that can be done anywhere and easily included in your weekly regimen. To begin, set a goal.
Cycling is a popular workout that may help you lose weight and improve your fitness. Although cycling is generally done outside, many gyms and fitness facilities feature stationary bikes that allow you to pedal indoors.
According to Harvard Health, a 155-pound (70-kg) individual burns roughly 260 calories per 30 minutes of moderate riding on a stationary bike or 298 calories per 30 minutes of moderate cycling on a bicycle at 12–13.9 mph (19–22.4 km/h) (5). Cycling not only helps you lose weight, but it also improves your general fitness, increases insulin sensitivity, and lowers your risk of heart disease, cancer, and mortality when compared to persons who don’t ride consistently.
Also if you are looking for some tricks about losing weight without exercise, we have got your back too.
For those seeking to reduce weight, weight training is a common option. A 155-pound (70-kg) individual burns around 112 calories every 30 minutes of weight exercise, according to Harvard Health.
Weight training can also help you gain strength and encourage muscular growth, which can help you increase your resting metabolic rate (RMR), or the number of calories your body burns when at rest (12Trusted Source). 6-month research found that conducting 11 minutes of strength-based workouts three times per week resulted in an average increase of 7.4% in metabolic rate. This increase was comparable to burning an extra 125 calories per day in this research.
High-intensity interval training (HIIT), sometimes known as interval training, is a general phrase that refers to brief bursts of intensive activity followed by rest periods. A HIIT workout usually lasts 10–30 minutes and burns a lot of calories. In a study of nine active males, HIIT burnt 25–30% more calories per minute than other forms of activities including weight training, cycling, and treadmill jogging.
As a result, HIIT can help you burn more calories while exercising in less time. Furthermore, HIIT has been proven in multiple studies to be particularly efficient in burning belly fat, which has been connected to a variety of chronic conditions. HIIT is a simple activity to integrate into your schedule. All you have to do is decide on a workout, such as jogging, jumping, or bicycling, as well as your exercise and rest periods.
Swimming is a low-impact workout that can help you reduce weight. Furthermore, it may aid in the improvement of flexibility and the reduction of risk factors for a variety of disorders.
Pilates is an excellent, beginner-friendly workout that may help you lose weight while also increasing your strength, balance, flexibility, and endurance.