9 BEST EXERCISES TO LOSE WEIGHT

9 BEST EXERCISES TO LOSE WEIGHT
INTRODUCTION
An important aspect of weight loss is exercise. Here are the 9 best exercises to lose weight and
keep it off for good.
1. JUMPING​ ROPE
This exercise is very effective for weight loss. It is a full body toner made for weight loss. The
equipment needed for performing this exercise is the jump rope. This exercise is fun and
challenging as well. When landing, ensure that you land on the balls of your feet.
Ensure that the movement of the jump rope comes from your wrists and forearms and not your
shoulders.
2. TABATA
This is one of the most popular forms of high-intensity interval training (HIIT). This workout
only takes four minutes. It consists of 20seconds high intensity workout, followed by 10seconds
of rest. This sequence is repeated eight times. This exercise provides a full-body aerobic and
anaerobic workout and burns a lot of calories. Some tabata workouts are lunges, burpees,
mountain climbers and push-ups.
3. SWIMMING
This sport burns hundreds of calories without breaking a single sweat. Its strokes provide
different types of aerobic exercise. Swimming is a low impact workout that works on all of your
major muscle groups.
4. RUNNING
Running is also one of the workouts which help in burning loads of calories. According to
experts, running up the stairs is much better and very effective at burning calories and staying
lean. Running up the stairs is a cardio exercise; hence, it helps in losing weight, strengthening the
heart and lungs. Running is also a full body workout and the only equipment needed is a pair of
good shoes.
5. WEIGHT​ TRAINING
Weight training helps build muscle as well as burning of fat. Weight lifting has been shown to
raise the level of one’s resting metabolic rate. This means that your body still burns calories even
when you have stopped working out. Also, increase in muscle mass means an increase in
churned fat. Weight training is one of the most effective ways to burn fat and the best part is that
it keeps burning for up to 48 hours after the end of your workout.
6. KICKBOXING
Kickboxing is a great cardio workout. It focuses on your legs and gluteus, your core, your arm
and shoulders. It is a full body toner and it also a high calorie burner.
7. POWER​ YOGA
This exercise burns 226-335 calorie/hour. It improves overall health, increases flexibility, lowers
blood sugar and also burns calories.
8. KETTLEBELL​ EXERCISES
This high-intensity interval training uses kettlebells as its equipment. It can keep the body
burning calories for 36 hours after the end of the workout. Some kettlebell exercises are
kettlebell swings, kettlebell squats and kettlebell push-presses.
9. CYCLING
Cycling is one of the best cardiovascular exercises that come with fun. It burns a massive amount
of calories while having fun.
CONCLUSION
Exercises are very important in order to achieve your weight loss goal. You can choose one of
these exercises or a combination of them to have your own weight loss exercise program.
REFERENCES
● https://www.self.com/story/10-insanely-effective-workouts-for-weight-loss
● https://www.womenshealthmag.com/weight-loss/best-calorie-burning-exercises
● http://dietbly.com/19-best-most-effective-exercises-to-lose-weight-fast/

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