It’s estimated that half of all adults attempt to lose weight every year. Aside from dieting, exercising can play a big part in helping you shed those extra pounds. It has also been linked to other benefits like improving your mood, creating stronger bones, and reducing your risk of many chronic diseases. To help you find the calorie-burning workout that fits your lifestyle and goals, here are the top five best exercises for weight loss. The best part is that you don’t need a gym membership!
Walking is one of the best exercises for weight loss. It’s not only convenient but it’s an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. It’s also a lower-impact exercise, meaning it won’t put stress on your joints. Studies have shown that obese women who walk 50-70 minutes 3 times per week reduced their body fat and wait circumference by an average of 1.5% and 1.1 inches respectively. Start by adding more steps to your day by talking a walk on your lunch break or choosing the stairs rather than the elevator.
Whether you love or hate it, running is one of the best and simplest ways to burn calories. Harvard Health estimates that a 155-pound person burns approximately 298 calories per 30 minutes of jogging at a 5-mph pace, or 372 calories per 30 minutes of running at a 6-mph pace. To get started, aim to run 15-20 minutes 1-2 times per week and then gradually increase it 20–30 minutes 3–4 times per week. Whether you run indoors or on a treadmill, lace up your shoes and go.
This full-body workout can burn up to 318 calories (for a 140-pound woman) every 30 minutes. Not only does it improve your heart health, but it also fires up your quads and glutes, engages your core, and tones your arms. Jumping rope also improves your coordination, increases your agility, and boosts your bone density.
Whether it's on an actual bike or a stationary one, cycling is one of the best ways to burn calories and build endurance. Aside from it being a relatively low impact exercise, it’s also a full-body workout, engaging your core, thighs, and glutes. Your core is the key to spinning efficiently and quickly, and as you drive your foot down with each stroke, make sure to squeeze your inner thighs. Harvard Health estimates that a 155-pound person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph.
Swimming is an excellent workout that combines cardio with strength training in one low-impact workout. Because water adds an element of resistance it forces you to recruit more muscles to move efficiently while using your oxygen wisely. Swimming tones your upper body, lower body, and core at the same time, while giving you a full-body workout and overall muscle definition. Studies have shown that a 155-pound person can burn almost 300 calories doing backstroke, 375 calories doing breaststroke or treading water, and over 410 calories doing butterfly.
While there are many exercises that can help you lose weight, it’s important to choose the one that you enjoy doing. That way, you’ll stick with it long term and see results. Additionally, combining exercise with a healthy diet, plus a weight lost supplement like Strong Cell can help you reach your goal quicker.
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