There are exercises that will make you lose weight fast. It is not enough to work out for weight loss, you must know how to fully maximize the time you spend exercising.
Weight loss is not an easy journey. I have been on this journey for two years now and I can tell you that there are days I just want to sleep without exercising.
There are days I just want to eat whatever I want without having to double check if those foods will add to my waist line. I love food by the way because it makes me happy.
Keeping fit and losing weight is not for the faint hearted. You have to be consistent if you really to see results. You don’t work out for a month and then relax. It doesn’t work that way.
You have to exercise, eat healthy foods and go on a healthy lifestyle. You didn’t add all the weight in a month so it’s not possible to shed everything in one month.
When you are working hard to get fit and lose weight, you need a routine that offers maximum results. The good news is that you don’t even have to become a gym rat to fully maximize workout time.
According to some studies, shorter bouts of exercise are more effective for fat loss. That’s good news right? But what kind of exercise burns the most calories? The answer is interval training.
Interval Training Benefits
Interval workouts is one way to reap the benefits of cardio and strength training, while maximizing your calorie burn in a short amount of time.
Interval workouts involve alternating between short bursts of intense effort and periods of lower intensity or rest.
The intensity resets your metabolism to a higher rate during your workout, so it takes hours for your body to cool down again.
Here are 10 exercises that will help you lose weight fast:
1. Skipping
I love skipping. On a good day, I do 3000 skips. It makes me feel lighter. Skipping is a calorie busting workout that can burn a lot of calories. Jumping rope is a full-body workout. Jumping rope also involves a little arm and shoulder action, as they remain tight while the rope movement comes from the wrists.
2. Running or Jogging
Running is one of the best and simplest ways to burn calories. You don’t need a gym or a treadmill to fire up your body with this exercise. Just lace up your shoes and hit the road. Running at intervals, speeding up and slowing down your pace will help make the minutes and kilometers go by quickly. I jog a lot these days, it’s now in my blood.
3. High Intensity Interval Training
HIIT workouts are one of the most effective ways to burn calories and heat up your metabolism. The best part is, these workouts don’t have to last very long. Some HIIT workouts can last for only 10 minutes, but can only be effective if you push your body to its limits with renewed energy. Research shows that HIIT can help burn belly fat which is the worst kind of fat that puts you at risk for heart disease.
4. Running the stairs
Climbing the stairs and running the stairs are two different things. If you want to lose weight fast, run on some flights of stairs consistently. It can be for as short as 10 or 20 minutes but your body will thank you for it. This exercise strengthens the glutes, quads, and hamstrings. It works on the biggest, strongest muscles in the body to keep your metabolic rate high.
5. Walking
Walking is a great exercise for beginners because it can be done anywhere and doesn’t require equipment. It puts minimal stress on your joints. If you want to be fit, try to incorporate more walks into your day-to-day activities. You can aim for 30 minutes walk 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit. Walking also helps you lose belly fat if you are consistent.
6. Weight training
Weight training is a good choice for people who want to lose weight. Lifting weights can help you lose weight by burning calories during and after your workout. It also helps you build strength, and promotes muscle mass, which raises your resting metabolic rate, which is the number of calories your body burns while you are resting.
7. Cycling
Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally done outdoors, many fitness centers have stationary bikes that allow you to cycle while indoors. Cycling is great for people of all fitness levels. It has been linked to many health benefits, including increased insulin sensitivity and a reduced risk of certain chronic diseases.
8. Swimming
Swimming is a great low impact exercise for people looking to lose weight. This exercise may also help you improve flexibility and reduce risk factors for various diseases. Swimming for 60 minutes 3 times per week can significantly reduce body fat, improve flexibility, and reduce several heart disease risk factors, including high cholesterol according to research.
9. Zumba
Zumba is a good way to improve your fitness and an effective way of incorporating exercise into your daily routine. This exercise is all about loosening up and burning calories. It helps relieve stress, increases energy and improves strength. It incorporates vigorous exercise and high intensity movements which help sculpt the body.
10. Yoga
Yoga is a popular way to exercise and relieve stress. It burns calories and aids weight loss. Aside from burning calories, doing yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body’s hunger signals. Most gyms in Lagos offer special yoga classes, but you can practice yoga anywhere.
