When you work hard to get fit and lose weight, you want a routine that offers the best results. And you don’t even need to become a gym rat; Studies show that shorter periods of exercise are more effective for fat loss. But what type of exercise burns the most calories? Cardio, of course, will burn cals. Running on a treadmill will burn 25 to 39% more calories than doing kettlebell shifts at the same level of effort, according to a 2012 study in the Journal of Strength and Conditioning Research. But your best bet for losing weight is a routine that combines cardio and strength. Yes, if you walk or run like crazy with no results, building muscle may be the key to unlocking the scale. Why? Muscles are metabolically active, so they burn calories even when you don’t exercise. To adapt cardio and strength to your workout, consider interval training. In addition to helping you lose weight, exercise has been linked to many other benefits, including better mood, stronger bones, and a lower risk of many chronic diseases.
Here are the 8 best exercises to lose weight:-
* Walking: Walking is one of the best exercises for weight loss, and for good reason. It is a convenient and easy way for beginners to start exercising without feeling overwhelmed or buying equipment. Plus, it’s a low-impact exercise, which means it doesn’t stress your joints.
* Jogging or running: Jogging and running are great exercises to help you lose weight. Although they look similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4-9.7 km / h), while a running pace is faster than 6 mph (9.7 km / h).
* Cycling: Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally done outdoors, many gyms and gyms have stationary bikes that allow you to ride a bike while staying indoors. Not only is cycling great for losing weight, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death. compared to those who do not cycle regularly. Cycling is ideal for people of all fitness levels, from beginners to athletes. Plus, it’s a low-impact, weightless exercise, so you won’t be putting too much stress on your joints.
* Weight training: Weight training is a popular option for people looking to lose weight. According to Harvard Health, an estimated 155-pound (70-kg) person burns approximately 112 calories for 30 minutes of weight training. Additionally, weight training can help you build strength and promote muscle growth, which can increase your resting metabolic rate (RMR) or the number of calories your body burns at rest. A 6-month study showed that simply doing 11 minutes of strength-based exercise 3 times per week resulted in a 7.4% increase in metabolic rate, on average. In this study, that increase was equivalent to burning an additional 125 calories per day.
* Interval training: Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with recovery periods. Generally, a HIIT workout lasts 10 to 30 minutes and can burn a lot of calories. A study of 9 active men found that HIIT burned 25-30% more calories per minute than other types of exercise, including weight training, cycling, and running on a treadmill. That means HIIT can help you burn more calories while spending less time exercising. Furthermore, numerous studies have shown that HIIT is especially effective in burning abdominal fat, which is linked to many chronic diseases.
* Swimming: Swimming is a fun way to lose weight and get fit. Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half-hour of swimming. The way nothing seems to affect how many calories you burn. Every 30 minutes, a 155-pound (70-kg) person burns 298 calories by doing a backstroke, 372 calories by doing a chest punch, 409 calories by doing a butterfly, and 372 calories by stepping on water. A 12-week study of 24 middle-aged women found that swimming for 60 minutes 3 times a week significantly reduced body fat, improved flexibility, and reduced several risk factors for heart disease, including high total cholesterol and triglycerides in the blood.
* Yoga: Yoga is a popular way to exercise and relieve stress. While not commonly viewed as a weight-loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss. Harvard Health estimates that a 155-pound (70-kg) person burns about 149 calories for 30 minutes of practicing yoga. A 12-week study of 60 obese women found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group, by 1.5 inches (3.8 cm), on average. Additionally, the yoga group experienced improvements in mental and physical well-being.
* Pilates: Pilates is a great beginner exercise that can help you lose weight. According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories in a 30-minute beginner Pilates class, or 168 calories in an advanced class of the same duration (26 ). Although Pilates may not burn as many calories as aerobics like running, many people enjoy it, making it easier to keep up with time. An 8-week study of 37 middle-aged women found that exercising Pilates for 90 minutes 3 times a week significantly reduced waist, stomach, and hip circumference, compared to a control group that did not exercise for the same period.
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