If you have a dedicated time to sweat, you want to know if it is actually worthy of doing or not, right? When you are looking for exercise for weight loss, there is a lot of confusion. It is essential to select an activity that you enjoy while doing it to stick to it in the long term & ultimately see the after results. Therefore, we are here with some weight loss exercises that you need to incorporate to stay fit & healthy in your daily life.
Best Exercise For Weight Loss
Walking
Walking is one of the best options to lose weight for beginners without spending a penny to purchase weight loss equipment or feeling overwhelmed. Also, it doesn’t stress the joints as it is an exercise having low-impact.
As per Harvard Health, it is evaluated that a 70 kg person burns approximately 167 calories by walking 30 minutes at an average pace of 4mph. It is relatively easy to add walking to the daily routine.
Firstly, make an aim to walk for 30 minutes at least 3 to 4 times per week. As you become more fit, it will automatically increase the frequency & duration of the walk.
Cycling
Cycling is popular to improve your fitness & helps you to lose weight. Although cycling is an outdoor activity, many fitness centers have stationary cycles that enable cyclic as an indoor activity. If you are not interested in attending a gym, you can also purchase your fixed bike to be fit & fine.
Also, cycling is not only great for weight loss but as per studies person who does cycling regularly has an overall better fitness compared to a person who doesn’t. Moreover, it helps to lower the risk of heart disease.
Rope Skipping
Rope skipping is best known for overall strength building, posture & cardiovascular endurance. Also, it helps to build bone density that protects against bone loss & osteoporosis. The ideal way to start rope skipping is to go slow & execute it in 20 to 30-second bursts.
Once you become a master in flicking-of-the-wrist, concentrate on improving your speed & duration to burn more & more calories.
Jogging & Running
Although jogging & running look similar, the main difference is that generally, the jogging pace is between 4-6 mph while the rate of running is faster than six mph. According to the Harvard Health estimation, a 70kg person burns almost 298 calories by jogging for 30 minutes at a pace of 5mph & by running for 30 minutes at a six mph pace, the same burns 372 calories. Jogging & running both are the best exercise options that can be done quickly & are quite simple to add to your daily routine. To get started, target to jog for 20 to 30 minutes 3 to 4 times per week.
Kick Boxing
Kick Boxing is an excellent way to burn calories, get relief from stress & carve muscles. To make it a full-body exercise, your arms throw major jabs, hooks, uppercuts & crosses by receiving power from your legs. Also, it will improve your endurance & coordination that makes you a better athlete.
First, to kick start the kickboxing, you will need to learn some standard moves of boxing like hooks, uppercuts, crosses, jabs & be prepared to incorporate lunges, ducks & squats.
High-Intensity Interval Training
HIIT is one of the most effective options to burn calories & improves up your metabolism. Typically, a HIIT workout can last for only 10 to 30 minutes & can burn many calories. But, it is useful only if you push your body to your extreme energy limit. As per various research, HIIT helps to burn belly fat which is associated with many chronic diseases.
Stairs
No matter how fit a person is, climbing stairs is always a tedious task. Stairs burn tons of calories & strengthen your hips & legs’ muscles after sitting all day at your work station.
Whether you are climbing stairs, working on the Stair Master, or running around town, all of these always force you to work against gravity & strengthen your muscles.
Swimming
Swimming is full of a fun way to lose weight. According to Harvard Health, a 70 kg person burns approximately 233 calories by swimming for half an hour. The method of your swimming affects the calories burnt. For instance, a 70 kg person burns, 298 calories by doing 30 minutes of backstroke, 372 calories by doing 30 minutes of breaststroke & treading water, 409 calories by doing 30 minutes of a butterfly. It is also a nice option for those who are suffering from any injury or joint pain, as swimming has a low-impact nature. Moreover, it helps to improve flexibility.
Yoga
Yoga is one of the best options to exercise. However, it is not a common thought to lose weight. It burns a fair amount of calories & gives many additional health benefits. Harvard health evaluates that a 70kg person burns 149 calories by practicing 30 minutes of yoga.
Additionally, yoga improves mental & physical well-being. Most fitness centers offer yoga classes, but you can do yoga by staying at your own home because there are many guided tutorials available online.
Apart from weight loss, yoga teaches us mindfulness, which can help us resist unhealthy food, better understand the body’s hunger & control overeating.
