Here are some of the most effective exercises for weight loss:
High Intensity Interval Training, or HIIT, refers to shorts bursts of intense exercise. Between bouts of intense exercise, you incorporate recovery periods. This is an effective workout with the added benefit of it only lasting 10-30 minutes, so you can do a HIIT workout just about anywhere, anytime and fit it into your weekly routine. For example, you could do a HIIT treadmill workout like this one from 30 Days Fitness Challenge, stair workouts, HIIT running circuit, and many more. The focus is to really hit that high intensity workout peak to make it an effective HIIT workout.
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Weight training is an effective workout to burn calories, shed fat, build strength, promote muscle growth and in turn raise your resting metabolic rate. Weight training, and anaerobic workouts In general, keep our post-exercise oxygen consumption going after workouts, which keeps burning those calories.
CrossFit is a popular fitness regime that focuses on effective exercise and proper nutrition. The exercises specifically boost muscle growth and promote the burning of fat. For beginners, it is recommended to start out with bodyweight exercises such as later lunges and burpees, where you can practice engaging your whole body and get used to the intense exercises. When you want to boost your workout, a starter CrossFit class can teach you how to safely perform CrossFit workouts as well as introduce you to the CrossFit community.
Running at a steady pace is an effective way to burn calories during your workout and throughout the rest of your day. At a 10-minute mile pace, for example, you can burn 566-839 calories/hour. Going for a run is linked to reduced visceral fat (belly fat) and you can really boost the effectiveness of your run by safely increasing your speed each time you go and also by incorporating intervals and other types of pace variations into your run.
Kickboxing is a great aerobic exercise that improves your agility, upper body strength, abdominal strength, and cardiovascular function. Not to mention, it is an effective way to work off stress and any pent up energy. Some weight loss exercises can feel a bit repetitive, but incorporating kickboxing into your fitness regime is a fun way to mix it up and engage other parts of your body.
Jumping rope gets your heart rate up quickly, burns calories and is an effective aerobic exercise. You can add it to your warm-up, jump rope between other exercises, and set a goal of jumping rope 15 minutes straight to get major benefits. You can burn up to 10 calories per minute with jumping rope! Plus if you are traveling or don’t have access to an exercise equipment, it is easy to pack a jump rope in your bag and get in some exercise during your day.
Indoor cycling and spin classes have become increasingly popular in recent years, and this is type of exercise is very effective for weight loss. It consists of high-intensity cycling and you burn significant calories during and after your workout. At a vigorous pace, for example, you can burn 500-715 calories/hour.
The Stairmaster is a combination of a aerobic and anaerobic exercise, and you can adjust your pace as you go throughout your workout. For an even greater weight loss boost using the Stairmaster, you can incorporate upper body exercises by using light dumbbells or doing free-handed arm exercises. Just remember to keep your abdominals fully engaged!
Swimming is a fun way to get a workout in, especially if you live by the sea or some body of water. Otherwise, visit your local pool for some laps and you can burn hundreds of calories per half hour of swimming. Swimming is the most commonly recommended form of exercise for those with joint pain or injuries as well due to its low-impact form.
Ultimately the most important thing is that you give your best, push yourself and also enjoy your workout. Working out should make you feel good and should never be perceived as a punishment. So have some fun figuring out which workout style or styles are your favorite and get that movement in!