While strength training exercises can help build muscle and increase metabolism, they alone may not result in significant weight loss. To lose weight, it is important to combine strength training with cardio exercises and maintain a calorie deficit. Here are a few exercises that can help you lose weight faster.
- Cardio exercises: High-intensity interval training (HIIT) and steady-state cardio exercises such as running, cycling, swimming, and rowing can help burn calories and promote weight loss.
- Strength training exercises: Compound exercises such as squats, deadlifts, and bench press can help build muscle and increase metabolism, leading to weight loss.
- Circuit training: Combining cardio and strength training exercises in a circuit format can help increase the intensity of your workout and burn more calories.
- Plyometrics: High-intensity exercises such as jumping squats and box jumps can help burn calories and improve cardiovascular fitness.
- Yoga and Pilates: Both Yoga and Pilates can help tone your muscles, improve flexibility and balance, promote relaxation and stress reduction and help in weight loss.
1.Walking
Walking is one of the best exercises for weight loss — and for good reason.
It’s a convenient and easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.
According to Harvard Health, a 155-pound (70-kg) person burns around 175 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5).
A 12-week study of 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6Truest Source).
It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.
To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.
2. Jogging or running
Jogging and running are great exercises to help you lose weight.
Although they seem 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).
Harvard Health estimates that a 155-pound (70-kg) person burns approximately 288 calories per 30 minutes of jogging at a 5 mph (8 km/h) pace or 360 calories per 30 minutes of running at a 6 mph (9.7-km/h) pace .
What’s more, studies have found that jogging and running can help burn viceseral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has links to various chronic diseases like heart disease and diabetes .
Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week.
If you find jogging or running outdoors hard on your joints, try running on softer surfaces like grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.
3.Cycling
Cycling is a popular exercise that improves your fitness and can help you lose weight.
Although cycling is traditionally an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.
Harvard Health estimates that a 155-pound (70 kg) person burns around 252 calories per 30 minutes of cycling on a stationary bike at a moderate pace or 288 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h) .
Not only is cycling great for weight loss, 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 with those who don’t cycle regularly .
Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low impact exercise, so it won’t place much stress on your joints.
