A large number of people around the world aim for weight loss. Apart from dieting, doing exercises is one of the most common methods for weight loss. There are a number of easy-to-do and simple exercises to lose weight. They burn calories at a high rate and that helps in losing weight.
If you are someone who is planning to get strong and shed some fat, you have reached the right place. We have curated a list of the best workouts to lose weight. These exercises will require you to stay active and move well.
Walking is probably the most common and liked weight loss exercise. And there is a reason for that. Not only is walking easy to do, but it also doesn’t put stress on your body while you do it. According to a study, a person who weighs around 70 Kg burns 167 calories when he or she walks for 30 minutes at an average speed of 6.4 km per hour.
Walking is also considered one of the best simple exercises to lose weight because you can easily do other things along with it. For example, you can take your pet dog out for a walk or you can listen to music while doing your favorite weight loss exercise.
People often get confused between walking and jogging or jogging and running. While all of the three are workouts to lose weight, the main difference is your speed. Generally, when you are pace is lower than 6.4 km per hour, it is called walking. When your speed is between 6.4 to 9.7 km/h, it is called jogging, and when you move faster than that, it is called running.
Jogging is a good exercise to reduce weight as it burns calories at a high rate. According to Harvard Health, if you are a person weighing around 70 kg and jogging at 8-km/h for half of an hour, you can lose around 298 calories. This high rate of calories burn makes jogging the best exercise to lose weight.
Cycling is not only an exercise to reduce weight but a good way of improving your overall health. The best part about cycling is that you can do this weight loss exercise both outdoors and indoors. Even 25 to 30 minutes of cycling can reduce 250 to 300 calories depending on your speed.
Since cycling does not cause much fatigue, you add other exercises along with cycling in your weight loss workout plan. If you are a beginner, you can do jogging or running. All these exercises are known for boosting your stamina, along with burning calories.
Some people think that weight training can only lead to a gain in weight. But if you do it properly, weight training is actually a weight loss exercise. Along with burning calories, it helps in building strength and promoting the growth of muscles.
Muscles built by proper weight training and diet actually contain a very less (almost negligible) amount of fats. These muscles also increase your resting metabolic rate (RMR). A high RMR will make your body burn fats even while you are resting. A study done on weight training has shown that performing 11 minutes of weight training three times a week can increase your RMR by 7.4%. Hence, weight training can prove to be the fastest weight loss exercise.
This has become a very popular type of weight loss exercise in the past decade. Also known as high-intensity interval training or HIIT, interval training actually involves a number of exercises done alternatively with short recovery or rest periods. The best part about this is that you can choose your favorite weight loss exercise like running or weight lifting and do it just in a slightly different manner. This means that you do not have to learn a new type of weight loss exercise.
A typical session of interval training lasts only for 10 to 30 minutes. A study done on HIIT workouts has found that it burns around 25–30% more calories than other traditional types of workouts. It is widely considered that HIIT workout is the fastest weight loss exercise.
Swimming is an old-age weight loss exercise that burns calories at a very fast rate. A 30-minutes-long session of swimming can help you lose around 230 to 250 calories. Moreover, if you want your weight loss exercise to be a little faster, swimming gives you that option too. You can burn more calories by swimming backstroke or breaststroke. A person who weighs around 70 kg can burn as much as 409 calories if he or she swims doing butterfly strokes.
If these are not enough reasons to add swimming to your workouts to lose weight, then swimming also helps in improving flexibility and reducing the risk factors of heart disease.
Yoga needs no introduction among health enthusiasts. It is not only a type of meditation or pose for increasing flexibility but also a weight loss exercise. Commonly, yoga is not considered to be an option when it comes to losing weight. But it is a scientifically proven fact that yoga is a good weight loss exercise that has almost no side effects.
If you choose the right type of yoga and do it in a proper way, yoga can do magic for you. It can help you in weight loss, reducing belly fat, stretching your muscles, improving your flexibility, and increasing your peace of mind. So, add this ancient yet modern art of losing weight to your daily workout plan.
The Bottom Line
By now, it must have been clear to you that there is no one best exercise to lose weight. You have to include a number of different exercises for better results. But the good news is that all the exercises that lead to weight reduction are both easy and fun to do. So, tie your shoelaces and get ready to do the best workouts to lose weight.