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Exercising is the best way to burn calories and to build muscles. But, a well planned work routine is essential to speed up the fat burning process that results in weight loss. Right from the type of exercise and type of food you eat everything matters when it comes to your weight loss journey. Some people hit the gym everyday and spend lots of hours, but still do not see any satisfying results.
Remember that exercise and a proper diet plays a major role in maintaining healthy weight. The balance between these two are quite important. In your regular routine, if you eat good food and avoid doing exercise or not following diet but exercising regularly might not give you desired results.
Following a perfect exercise routine will not only help you to lose weight but it will also improve your mood, strengthen your body, reduce risk of many health issues like hypertension, diabetes, cholesterol, heart attacks and other cardiovascular problems.
However, the amount of exercise to lose weight often depends on people's weight loss goals as well as the type and intensity of exercise you choose. Without following a proper diet and calorie intake, including exercises don't show any results.
So, for effective results what are the best exercises for weight loss? What kind of exercise burns the most calories? Do all exercises work the same on our body? To know the answers Keep on reading to know some effective exercises that work great in your weight loss journey.
No single type of exercise is considered as the best exercise for weight loss. Some are more effective than others, those will also vary among others. Below are a few effective exercises you can easily include in your routine to see great results.
Walking is one of the best exercises to consider for weight loss. This is even considered as the best and easy way for beginners to start without feeling overwhelmed in the initial stages and the best part is it doesn't hurt your joints.
According to a study by Harvard Health, 20 women with obesity found that walking for 30-60 minutes per week reduced body fat and waist circumference by an average of 1.1 inches.
It's very easy to include walking in your routine and if you don't find time, walk in your lunch break, take stairs at work, or just take your pet for extra walks in a day.
To get started, aim for at least 30 minutes of walking in a week, then gradually increase the duration of your walk to become healthy and fit.
Running is a cardio exercise which makes the heart and lungs work hard. This extra work often leads to body burning energy that it has stored around the body.
According to a study in 2015, running has been found to be one of the most effective exercises for weight loss. For including running in your routine, you don't require anything except those sneakers. In addition, most people can run without any extensive training.
It is also very easy to alter the exercise intensity or duration to increase the benefits. Just like walking, increase the duration of running gradually to become fit and healthy.
Swimming is another excellent way to lose weight without any injuries. It just trim inches and helps you to become stronger, healthier than ever. Swimming vigorously can burn up to 700-800 calories per an hour.
Swimming engages all the major muscle groups from your abdominals and back muscles to your arms, legs, hips and glutes. So, go ahead, make a splash, lose weight and feel good.
Cycling is another form of cardio for losing weight and it is far more intense than walking or running as it requires additional force from the legs to keep the pedals moving.
However, it might be an easy task to change the resistance and increase the intensity of workout on a stationary bike. When cycling outdoors, it is possible to pedal faster or cycle uphill to increase the intensity.
Cycling 30-40 minutes in a day is the best way to lose weight. Include it in your regular routine with your healthy diet to see drastic changes in your weight.
Jumping rope is a full body workout that fires up your glutes and quads to help you explode from the ground. It also engages your core to keep up and stable as you land back down. It also involves little arm and shoulder movement, as they remain tight and study while the rope movement comes from the wrist.
Jumping rope is one of the great ways to burn calories while improving your cardiovascular health and coordination. It also helps in building power while lowering the risk of injuries.
Start with 60 seconds freestyle jump roping, you can jump with two feet, one feet or alternate as you wish. In the next stage, put down your rope and do 30 seconds of mountain climbers then again return to freestyle jump roping. End it with a 30 seconds plank and take rest for 2 minutes and repeat the cycle.
Kickboxing is a great way to burn calories, sculpt muscles and give you some serious stress relief. It works for your upper body and core without a lot of impact on your legs, so it is the best one to do especially if you can't jump or have knee pain while jumping.
Kickboxing also helps in balancing, coordination and proprioception. To get started, learn simple boxing moves and be ready to incorporate squats, lunges and ducks.
Start with five kicking combos and take these combos and perform 8 reps of each as long as you can for about 30 minutes. Rest as you need, then start again and stay strong.
Rowing works on your hamstrings, back, core, hips, arms and it's absolutely great for strengthening your back of your body. That's the reason this exercise is considered a great weight loss tool as it incorporates the best out of cardio and strength worlds with a focus on pulling and opening up the hips and shoulders.
It even helps in opening up the spine, hips and shoulders. Start with a 5 minute warm up session, rowing at a slow and consistent pace. Then move up to a moderate pace for about 5 minutes and end it with 5 minutes cool down.
Surya namaskar is the well known yoga asanas which focuses on various parts of our body and do wonders in weight loss. The name itself says that it translates to sun salutation and comprises a series of 12 different poses encompassed in one that includes, prayer pose, forward bend and bhujangasana.
This yogasana helps in strengthening your skeletal system and ligaments in your body. This is one of the best poses to keep your body active and aids in reducing stress and anxiety. Breathing in and out while doing this pose helps in weight loss too.
Doing only exercises without following a diet might not give you satisfied results you've been wishing for. You must follow a healthy and nutritious diet along with some effective exercises to see excellent weight loss goals in your journey.
If you want to enhance your weight loss process then you can also add some supplements like our Weight Loss Max product that you can purchase from our Mars by GHC website.
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