What are the best exercises for weight loss? One of the most asked question. Well, there is no single fit answer to this question. There are a lot of exercises you can do to lose weight. Your aim should be clear. Why do you want to lose weight? Do you want to live a healthy life? or do you want to become strong and gain strength? Exercises differ for different goals
Fitness is important for a healthy and happy life. Regular exercise will keep your blood circulation in good condition and ultimately give you strength. A lot of folks have the same lazy lifestyle that gains weight/fats too fast. Sitting for hours in the office and then have unhealthy food and sleep at irregular timing. All these tend to gain excessive fat.
Not everyone can afford a good trainer who will help you to get rid of fat. So, here is the list of best 10 exercises to lose weight. Doing it regularly will burn your fats and make you slim. Many factors are important for weight loss other than cardio exercises.
Before going to exercises for weight loss, let’s have a look at things that we should include in our lifestyel.
Things we should include in our lifestyle
1. Calorie Deficit
The main key to lose fat/weight is that your body should be a calorie deficit. That means you should consume fewer calories than you are burning throughout the day.
2. Keeping healthy metabolic rate
Many people think that going to starvation mode will help them to lose fat, but it turns out in muscle loss, which is worst. So, your body should not have a starvation mode. Instead, you should breakdown your meals into 5 or 6 parts. That is eating 5-6 times a day to keep your metabolism rate healthy.
3. Dividing macronutrients in correct proportion
It’s important that you take a healthy diet in correct proportion, without that fat loss is impossible. Make sure that you are taking approximately 50% of protein, 30% of carbohydrates and 20 % of healthy fats from your daily diet. These numbers can be 5 % plus or minus, that’s fine.
4. Reduce oil, sugar, and salt
You have to throw out all these ingredients from your mind if you want to do fat loss. Oil, sugar, salt, sweets and other junk foods from outside are your number 1 enemies. You cannot completely cut salt that’s fine, but try to reduce that as much as possible.
5. Drink minimum 8 glass of water daily and add salads.
You should at least drink 8 glasses of water to keep yourself hydrated. Also, add salads in your diet. These things will help you to reach your goals superfast.
10 Effective Exercises for Weight Loss
Cardio is the best exercise that will help you to reduce your fat. Cardio also makes your heart and lungs strong. There are many types of cardio in the world. Here are some of the best exercises listed to lose weight.
1. Rope Skipping
It is the best cardio anyone can have without the gym. All you have to do is get the jumping rope. Doing skipping will improve your heart and lungs day by day. Calories burning depends on what your weight is. Roughly, for an average person weighing 60 kg burns about 300 calories in half an hour.
Running is a great way to burn calories. You will burn approximately 100 calories per 1 mile. Running also improves your calf muscle, overall tones your legs and make your heart and liver strong. Make sure that you do stretching exercises before running or it can lead to injuries.
3. Bicycle Riding
Bicycle riding can help you lose your weight fast. It is one of the best cardio you can do. Calories burned while bicycle riding depends on your speed and weight. On average you burn around 200-300 calories in 30 minutes. Also riding will improve balance and coordination, flexibility, bones, etc.
Swimming will help you to lose weight faster as it involves movement of multiple muscles at a time. An average person of 60 kg will burn around 300 calories in 30 minutes. But it can depend on the person’s speed and weight.
Swimming improves your cardiovascular strength and burns calories faster. Swimming will not only helps in losing weight but also improves stamina and makes you feel stressfree. Heart and lungs improve day by day. Try different variations in swimming to make it more interesting.
5. Push Up Burpees
BURPEES is a combination of endurance and strength. A great workout which will help you to lose fat. You will approximately burn 15 calories per minute. BURPEES improve the strength of your arm, chest, core , back, and glutes. If you do at a good speed, you will also improve your heart and lungs.
How to do Push Up Burpees:
1) Stand with your feet shoulder-width apart.
2) Now, squat deep and place your hands on the floor.
3) Kick your feet back into a push position and do push up. Complete 1 rep of push up. (You can do diamond push-ups for variation )
4) Bring your feet back to squat position and then jump high as possible, with your both hands facing towards the ceiling.
5) This completes one rep.
6. Battle Ropes
Battle ropes is also a combination of endurance and strength. Calorie burning depends on your intensity. On an average 10 minutes of battle roping burns 115 calories. There are many types of battle ropes you can try according to your choice.
The battle rope is a full-body workout that targets your arms, shoulders, quats, and core. Your heart and lungs will improve by this exercise and you will lose your body fat.
How to do Battle Ropes:
1) Hold both ends of the rope in a squat position.
2) Keep your core tight and start raising and lowering both ends alternately will full explosive power.
Zumba workout is a high-intensity workout, that is combined with the environment of a dance party. This makes exercise enjoyable and full of fun. Zumba dance tones your whole body and makes your heart and lungs stronger every time you perform. It can make you stressfree.
8. Mountain Climber
Mountain climber exercise tones the body with lean muscle mass. It is a full-body workout that burns calories to shed fat off your body. It is a highly intensive workout targeting many muscles of your body at a time.
Mountain climber is cardio that burns fat and also improves your heart and lungs health. By regular practice, you improve your core strength, flexibility, and agility. Calories burned while performing mountain climber for an average 60 kg weighted person are 300-350 per 30 minutes.
This exercise targets specially belly fat so it will help you to lose belly fat too.
How to do Mountain Climber Exercise:
1. Get down in plank position and hold your arms straight and strong.
2. You need to maintain a constant downward slope towards your toes.
3. Bring your left knee towards the chest, in line with your hands. (Your knee should not come in contact with the floor)
4. Try to touch your thigh to the chest for better results.
5. Come back to the normal position.
6. Repeat the same process for the right knee. Here you complete 1 rep.
9. Climbing Stair
Climbing stairs is good cardio. It’s one of the effective exercise to lose weight. For every step you climb, you burn 0.17 calories and 0.05 calories per stair descended. You can do it in your respective society stairs or at the gym also.
10. Jumping Jacks
Jumping jacks is a cardiovascular exercise that burns lots of calories along with stamina building. Moreover, it increases the overall flexibility of the body which is necessary to meet your fitness goals.
Jumping jacks also helps to maintain hormonal balance and improves digestion.
Jumping Jacks needs to be done with proper postures, stability, and accurate breathing patterns which can give you amplifying results.
How to do Jumping Jacks:
1. Stand with your feet close, as tight and back erect.
2. Now jump high and open your legs wider.
3. At the same time lift your hands overhead and join your palms.
4. Now jump back to the original position and take your hands back to the original position.