Exercise is essential for our overall health, but in you are over-weighted or want to loss some pounds to be fit then exercise is more important. There are lots of exercise which help you to lose weight.
Here are some exercise you need to do regularly to lose weight and each doubles as a strength move that’ll also get your heart rate up and work on functional movement, means it help you perform tasks more efficiently in your everyday life—while burning calories and building lean muscle.
Walking
Walking is one of the best exercises for weight loss — and for good reason. It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.
A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively. It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.
To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.
Running
Whether you love or hate it, running is one of the best and simplest ways to burn calories—and you don’t need a treadmill to do it. Just lace up your shoes and hit the road. Running in intervals—speeding up and slowing down your pace—will help make the minutes and miles go by quickly.
Running is great, but sprinting is even better. Sprinting helps engage the core and offers shorter duration of runs at higher intensities. So next time you think about running, think more about quality and not quantity.
Running slow is relatively easy on your body as far as exertion is perceived, but running fast at 80% of your capability is even harder, pushing your body even more to its limits. This conditions your body to get used to this kind of stress.
Cycling
Cycling is a popular exercise that improves your fitness and can help you lose weight.
Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.
Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly. Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.
Jump Rope
This calorie-busting workout can burn up to 318 calories (for a 140-pound woman) every 30 minutes—and your heart isn’t the only muscle that’s working hard.
Jumping rope is a full-body workout. Fire up your quads and glutes to help you explode from the ground, and engage your core to keep you upright and stable as you land back down. Jumping rope also involves a little arm and shoulder action, as they remain tight while the rope movement comes from the wrists.
Weight training
Weight training is a popular choice for people looking to lose weight. Also, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest. One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. In this study, that increase was equivalent to burning an additional 125 calories per day.
Studies found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day.
Kickboxing
Kickboxing is a great way to burn calories, sculpt muscles, and get some serious stress relief! By driving power from your legs, your arms are able to throw major jabs, crosses, hooks and uppercuts, making it a full-body exercise. It will also test your coordination and endurance—all essential things that make you a better athlete in and out of the ring.
Kickboxing works your core, legs, and specifically your obliques to newfound glory by pumping up your heart and lungs, it also helps you work on balance, coordination, and proprioception. It truly is a mind meets muscle exercise if there ever was one.
Interval training
Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with recovery periods. Typically, a HIIT workout lasts 10–30 minutes and can burn a lot of calories. Numerous studies have shown that HIIT is especially effective at burning belly fat, which is linked to many chronic diseases.
HIIT is easy to incorporate into your exercise routine. All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times.
Spinning
Spinning, whether it’s on an actual bike or a stationary one, is one of the best ways to burn calories and build endurance. Spinning is a great weight-loss activity that is relatively low impact and targets the biggest, strongest muscles in the body.
If you don’t like running, spinning is a low-impact alternative that’ll crank up your heart rate. But there’s more to pushing the pedal than speed. By practicing good form and engaging your core as well as your thighs and glutes, spinning can be a full-body workout. Whether you’re doing a heavy climb in first position or sprinting in second, your core is the key to spinning efficiently and quickly. And as you drive your foot down with each stroke, it’s all about squeezing your inner thighs.
Swimming
Swimming is a fun way to lose weight and get in shape. How you swim appears to affect how many calories you burn. Per 30 minutes, a 155-pound (70-kg) person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 calories doing butterfly, and 372 calories treading water.
One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides.
Rowing
Working your quads, glutes, hamstrings, core, arms, and back, you get a total-body workout that’ll have you pouring sweat. Contrary to what most people think, the power of rowing mostly comes from your legs—not your arms. Engaging your quads and glutes, you drive your legs back to pull the handle toward your chest.
Rowing is a great weight-loss tool because it incorporates the best out of the cardio and strength worlds, with a focus on pulling and opening up the hips and shoulders. At the same time, you’re working your heart and lungs.
Practice these amazing exercise and lose weight, it will also help to maintain your body shape, straighten muscles and flat abs.
