There are a huge number of exercises but certain exercises exist for a long time and continue to exist because of their convenience and result if you do these exercises consistently for a period of time you will see the results. Look into the best workout that suits you. Always keep in mind that workout with proper nutrition and diet gives amazing results. Following list contains some of the best fat loss exercises.
1) Start Walking more
Walking has been one of the easiest and best exercises, with long-term practice, it can be considered as the strongest weight loss workouts.
For beginners, it is comfortable and an easy way to start exercising without getting stressed or having to buy equipment. It’s also a low strain workout, joints are safe with proper cushion shoes.
It is estimated that a 162-pound (73-kg) person burns about 167 calories every 35 minutes of walking at a normal speed of 5 mph (7.2 km/h), according to Harvard Health.
A 12-week survey of 20 obese adults showed that exercising three days a week for 53-72 minutes decreased body fat and waist circumference about an average of 1.6% and 1.2 inches (2.9 cm), overall. It’s easy to fit your everyday schedule into walking. Try exercising during your lunch hour, going up the stairs at work, or getting your puppy on short walks to add more activity to your day.
To get started, try walking 3 to 4 days a week for 30 minutes. If you get more fit, you will increase the time or distance of your walking progressively.
2)Do Cardio Exercises
Any type of exercise that has the heart rate up and holds it up for a long time is known as cardio. When you continue to breathe quickly and more intensely, your respiratory system will start working harder. I have mentioned some cardio exercises below these are basic exercise.
- Jump Rope or Skipping rope
- Jumping Jacks
- Squat Jumps
These exercises are more than enough if you do them on a regular basis, fix a time for about 20 to 30 minutes 4 days a week and you can see the difference in a few weeks.
To lose weight, jogging and running are perfect workouts.
The key difference, while they sound close, is that a jogging speed is normally about 4.2-5 mph (6.6 to 8.7 km/h), whereas a running pace is higher than 9.7 km/h (6 mph).
Heath organizations suggest that at a 7 kmp running speed for 30 minutes a day for a week, a person can burn about 300 calories for every 30 minutes of jogging.
What is even more interesting is that the studies have shown that jogging and biking commonly known as belly fat reducer and can help burn unhealthy fat deposits. This form of fat coils around the internal organs and is associated with multiple chronic illnesses, such as diabetes and heart disease.
Especially running and cycling are fantastic workouts which are easy to add into your weekly schedule and can be practiced anytime. To really get going, try to jog 3-4 days a week for 15 to 25 minutes.
Try running on smoother surfaces or turf if you find jogging or running outside to be rough on your knees. Some treadmills also have built-in shock absorption, which on the knees will be smoother.
4) Lifting weights
For individuals trying to lose weight, weight lifting is a common alternative.
A 75-kg individual is expected to burn approximately 116 calories per 35 minutes of weight training. Weight lifting will also help you develop stamina and stimulate the development of muscles, which can improve your physical fitness.
Through comparison, multiple studies have found that, relative to physical activity, the body tends to lose more calories for a few weeks after following a weight lifting session.
The fun way to shed weight and get in shape is to dive.
Health reports show that about 250 calories per half hour of swimming are burned by an average weighted person.
It seems that how you swim determines how many calories you burn. A 175 kg man loses 300 calories per 25 minutes with a backstroke, 375 calories with a breaststroke, 390 calories with a butterfly, and 380 calories with stride.
Its low-impact aspect is yet another perk of swimming, ensuring it’s better on the knees. This makes it a perfect choice for individuals with injuries or back pain.
Any workouts will help you lose weight.
Running, jogging, biking, cycling, swimming, weight lifting, interval training, meditation, and Water aerobics are other excellent options for losing calories.
That being said, several other workouts will also help improve your attempts to lose weight.
Choosing a workout that you love doing is most critical., enjoying the process will give more sustain the flat tummy.
Hope you find it useful.