Non-Profit Trusted Source of Non-Commercial Health Information
The Original Voice of the American Academy of Anti-Aging, Preventative, and Regenerative Medicine
logo logo
Exercise Behavior Lifestyle Weight and Obesity

Exercises For Weight Loss

4 months, 2 weeks ago

4581  1
Posted on Aug 04, 2018, 11 p.m.

Across the globe many people are trying their best to slim down, searches for the best exercise for weight loss is important. How you spend active hours will have major impacts on weight loss along with dietary choices. Exercising helps to increase the heart rate and gives a long term boost to the metabolism, but not all exercises are equal.

Lifting weights and resistance training is highly recommended for muscle development and toning, while cardiovascular exercises are better choices for caloric and fat burning. While there is no shortage of get thin quick schemes, exercise and nutrition are the two basic drivers of lasting weight loss.

Many of the best exercises for weight loss include skipping, stair climbing, squats, kettlebell swings, stationary bikes, running, kickboxing, pull-ups, crunches, swimming, rowing machines, and burpees, among many others, most of which can be done at home, gym, or anywhere.

One of the more tedious exercises is working on the stairs, but it is highly effective providing anaerobic and aerobic workouts while targeting multiple muscle groups at the same time. This can be done at home, in a gym, outside, or in an office at break or on place of the elevator. To increase impact of this workout trying adding holding dumbbells in your hands. Add other exercises to this exercice to create a routine.

Stationary bikes are a low impact workout that burns calories quickly, using up 300-400 calories per hour. Try alternating speeds and intensities every 5-6 minutes with minimized rests to keep the heart rate up and keep calorie burning at an even level.

Rowing machines are not as widely available as they once were, but are excellent for working out multiple muscle groups at once while elevating the heart rate. In addition to actually being fun as a resistance exercise for weight loss it resembles cardio workouts boosting metabolism and fat burning.

Skipping or jumping rope is considered to be one of the best exercises for weight loss. This exercise can be rather fun requiring constant movement and focus and will get the heart rate up in a few minutes. It can burn 800 calories at a medium to rapid speed of 120 jumps per minute with this fun and simple exercise that can be done just about anywhere including in those stairwells, to increase impact try adding weights to ankles and/or wrists.

Swimming is one of the most comprehensive exercise known due to resistance involved in each movement under water requiring the lungs and heart to work hard to provide enough energy leading to significant amounts of calories being burnt.  Swimming 3-4 times for 30 minutes each week is a great way to have fun and boost the metabolism.

Squats are a great way to burn off weight in the abdomen, engaging the core and lower body, which most fail to properly work out. Preformed by keeping knees on toes, slowly lowering buttocks until thighs are parallel to the floor, as descending extend arms out straight in front, then return to a standing position. Adding weights to the movement will increase impact.

Running is a very popular cardiovascular workout that is easy to do and effective for weight loss. It is important to vary intensity, distance, and elevation while running or the body will become accustomed to a regular routine and weight loss will taper off.

Burpees are an exercise for weight loss that can simultaneously strengthen the core, chest, and legs while raising the heart rate while giving the metabolism a boost. To complete a burpee drop from a standing position into a squat, then kick legs out behind you to perform a single push up, the kick feet forward to in between hands, to then leap skyward, hands outstretched. This is another exercise that can be done just about anywhere, including in between stair levels.

Kickboxing is an intense exercise that involves engagement of every muscle group from the core and abdominal to arms, legs, thighs, and buttocks. This exercise can quickly help to shed pounds and burn calories if practised at least 2 times per week.

Crunches are a basic exercise that activates multiple muscle groups in the back, core and abdominal muscles that  can be intensified by adding weights to hold on chest doing 2-3 sets of 20-30 crunches. Once again this exercise can be done pretty much anywhere including in between stair levels, to add with burpees and other exercise to make a routine.

Some people fail to understand that the body has limitations, over exertion can result in unwanted side effects including excess stress on bones and joints, dehydration, increased risk of injuries, and abnormal heart rhythms. Exercise alone does not guarantee weight loss, it must be paired with a well balanced healthy diet. As a word of caution it is best to talk to your doctor before starting an exercise routine to make sure you can do so safely, and seek help of a qualified fitness instructor to ensure you are doing any activity properly to minimize risk of injury.

Subscribe to our Newsletter

WorldHealth Videos

WorldHealth Sponsors