According to estimates, around half of all American adults make an effort 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 not only helps you lose weight, but it also strengthens your bones, boosts your mood, and lowers your risk of developing numerous chronic conditions .
The top 8 exercises for losing weight are shown below.
Walking
One of the finest activities for losing weight is walking, and for good reason.
It’s a practical and simple approach for new exercisers to get started without feeling overwhelmed or having to buy equipment. Additionally, because it is a lower-impact workout, your joints are not overworked.
A 155-pound (70-kg) person walks at a modest 4 mph (6.4 km/h) for 30 minutes to burn about 175 calories, according to Harvard Health.
Walking for 50 to 70 minutes three times per week for a 12-week period reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively, in 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.
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Jogging or running
Running and jogging are excellent exercises for weight loss.
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 288 calories every 30 minutes of jogging at a pace of 5 mph (8 km/h) or 360 calories per 30 minutes of running at a pace of 6 mph (9.7 km/h) (5).
Additionally, research has shown that running and jogging can aid in the burning of visceral fat, also referred to as belly fat. This kind of fat encircles your internal organs and has been linked to numerous chronic illnesses, including 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.
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Cycling
Cycling is a well-liked workout that boosts fitness and can aid in weight loss.
Cycling is typically an outdoor exercise, although stationary bikes are common in gyms and fitness facilities, allowing you to pedal indoors.
A 155-pound (70 kg) person is thought to burn about 252 calories per 30 minutes of moderately paced stationary cycling or 288 calories per 30 minutes of moderately paced bicycle riding at a speed 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 decreased risk of heart disease, cancer, and death compared to non-cyclists
All fitness levels, from novices to athletes, can benefit from cycling. Additionally, as it doesn’t involve any weight-bearing and has a low impact, your joints won’t be put under a lot of strain.
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Stationary Indoor Cycling Bike
Elliptical Machine Cross Trainer
Weight training
People who want to lose weight frequently choose to lift weights.
A 155-pound (70-kg) person exercises for 30 minutes while burning approximately 108 calories
Additionally, lifting weights can increase your resting metabolic rate (RMR), which measures how many calories your body burns when at rest
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. That increase in this study was comparable to burning an extra 125 calories each day.
Another study discovered that men’s metabolic rates increased by 9% after 24 weeks of weight training, which equivalent to burning around 140 more calories daily. Women’s metabolic rates rose by about 4%, or 50 extra calories per day.
Additionally, studies have shown that, in contrast to aerobic exercise, your body continues to burn calories for many hours after a weight-training session
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Barbell Weight Set Adjustable Weights
Adjustable Dumbbells Barbell Set
Interval training
High intensity interval training (HIIT), also referred to as interval training, is a general term for brief bursts of intensive exercise that are followed by rest periods.
A HIIT workout typically lasts 10 to 30 minutes and can burn a lot of calories.
HIIT burns 25–30% more calories per minute than conventional exercises including weight training, cycling, and treadmill jogging, according to a study of 9 active males
This means that HIIT can enable you to exercise less and burn more calories.
Additionally, multiple studies have demonstrated that HIIT is particularly efficient at burning belly fat, which is connected to a number of chronic conditions
Adding HIIT to your exercise program is simple. All you have to do is select a kind of jogging, leaping, biking, as well as the times you spend working out and relaxing.
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.
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Health & Fitness Rowing Machine
TRX All-in-One https://amzn.to/3E4F0T0 Home-Gym System
Swimming
A wonderful approach to shed pounds and tone up is through swimming.
According to Harvard Health, swimming for 30 minutes can result in a 155-pound (70-kg) person burning about 216 calories (5).
It seems that way you swim affects how many calories you burn. According to one study of competitive swimmers, the breaststroke burns the most calories, followed by the butterfly, backstroke, and freestyle (19Trusted Source).
Swimming for 60 minutes three times a week for a period of 12 weeks dramatically reduced body fat, increased flexibility, and decreased many heart disease risk factors, such as high total cholesterol and blood triglycerides. This was revealed in a 12-week research of 24 middle-aged women (20Trusted Source).
Swimming has the added benefit of being low impact, which is better for your joints. This makes it an excellent choice for those who suffer from joint discomfort or injury.
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Swimming Goggles No Leaking with Nose Clip, Earplugs and Case
Yoga
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 144 calories (5).
In a 12-week study of 60 obese women, it was discovered that those who practiced yoga twice a week for 90 minutes reduced their waist circumference more than those in the control group, on average by 1.5 inches (3.8 cm) (21Trusted Source).
The yoga group also noticed changes in their physical and mental health.
Studies have demonstrated that yoga can teach mindfulness and reduce stress in addition to burning calories.
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.
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Pilates
Pilates is a wonderful, user-friendly exercise that could aid with weight loss.
A person weighing about 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates session or 168 calories at a 30-minute advanced class, per 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.
When compared to a control group that performed no exercise for the same amount of time, an 8-week research of 37 middle-aged women revealed that doing Pilates movements for 90 minutes three times per week significantly reduced waist, stomach, and hip circumference.
Other than shedding pounds, Pilates may lessen lower back discomfort while enhancing your general fitness level, strength, balance, flexibility, and endurance.
If Pilates sounds interesting to you, consider adding it to your weekly schedule. Pilates can be practiced either at home or in one of the many gyms that provide the program.
Combine Pilates with a healthy diet or other forms of exercise, like weightlifting or cardio, to accelerate weight loss even further.
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The conclusion
Numerous exercises can aid in weight loss.
Walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates are all excellent options for burning calories.
Nevertheless, numerous more exercises might support your efforts to lose weight.
The most crucial thing is to pick an activity you enjoy. This increases the likelihood that you’ll continue with it over the long run and see results.
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