Nine Best Exercises for Weight Loss

kickstart_cleanse_mini_banner1. Kettlebell

Kettlebell exercises are effective because they involve the whole body. This makes your body burn fat faster than most other types of workouts. A 30 to 45 minute daily workout is usually sufficient for the average person.

Kettlebell workouts engage the core, working to exhaustion many muscles that only moderately support common exercises.

Working with kettlebells for 20 minutes burns as many as 400 calories, the same number as running a six-minute mile.

This amazing number is due to the workout’s high intensity. However, working successfully with kettlebells requires proper form, so begin slowly and be sure to execute each move correctly.

2. Swimming

Vigorous swimming can burn anywhere from 400 to 700 calories an hour. You can do the butterfly, breast stroke or freestyle swimming; all types of swimming are effective in helping you shed pounds.

Swimming is particularly ideal for women in their last trimester of pregnancy and elderly individuals who battle with arthritis and/or joint pain. Don’t be deceived by swimming’s attractiveness to these specialized groups, however.

Swimming effectively compliments exercises, like running and walking, since swimming engages the arms and core as well as the legs. If you think swimming is for the elderly, check out Ironman participants. These swimmers are in top physical condition.

3. Cycling

Cycling can burn anywhere from 372 to over 1,100 calories per hour. Outdoor cycling is best, as the varied terrain enables you to get a well-rounded workout.

A side benefit of this form of exercise is that it also tones the lower half of your body. If outdoor cycling is difficult or dangerous in your location, consider spinning.

This group cycling activity is one of the most strenuous classes offered at your local gym. Even seasoned runners are frequently challenged by the spinning instructor.

An hour of spinning covers about 20 miles and challenges participants to reach speeds that they may find impossible when exercising alone.

4. Elliptical Trainer

The elliptical trainer, unlike other gym machines, enables you to get a full body workout. You can choose your intensity level and even go backwards to add variety to your workout.

The average person using an elliptical trainer can burn about 600 calories per hour. The elliptical trainer mimics the action of running while eliminating impact, saving knees and other joints from wear. Some people equate using the elliptical trainer to running on sand.

This low impact feature makes the elliptical perfect for new exercisers or those recovering from injuries. Since some machines overestimate calories burned, continually motivate yourself to work hard, and disregard the number.

5. Running

Running burns about 600 calories per hour. It is a fun, easy form of exercise to engage in, as it does not require special equipment and you can listen to music or your favorite e-book as you run.

Additionally, running builds strong bones and connective tissue and gets your heart pumping at a healthy rate. Before beginning a running regimen, invest in a pair of running-specific shoes.

While you don’t need the most expensive pair available, it’s a good idea to be fitted by a professional at least once. Everyone’s gait is different, and running shoes can compensate for issues, such as overpronation, that put stress on the body.

6. Tennis

A good game of tennis can enable you to burn up to 900 calories an hour. What is more, it enables you to exercise with a friend who can motivate you to get out of the house on the days when you do not feel like exercising.

Just make sure that the treat is the game itself, the fellowship with your friend, and the rush of exercise.

There is no need for the two of you to finish the game with a high-calorie lunch. Instead, celebrate your successes by shopping for new shoes, shorts or tops. In this game, everyone wins by becoming healthier.

7. High intensity interval training

This is one of the most effective weight loss exercise options available. You only need to engage in this form of exercise for about 20 minutes, three times a week.

However, it is important to note that high intensity interval training is not suitable for anyone who has not been exercising on a regular basis.

High intensity interval training, or HIIT, offers amazing benefits. Not only will you progress much faster to your desired fitness level, you will also improve your aerobic capacity.

In fact, after only two weeks of HIIT, your aerobic capacity will be stronger than if you had completed eight weeks of steady-state endurance exercise, such as running.

8. CrossFit

Crossfit, like high intensity training, is only suitable for individuals who have been exercising on a somewhat regular basis. This workout regimen involves weight lifting, endurance exercises, plyometrics, strength and speed training and kettle bell exercise routines, among other exercises.

It is great because it involves the whole body and not only helps a person lose weight but also strengthens it, increases endurance and tones muscle.

CrossFit exercises can be done either at home or a local gym. CrossFit is an extreme exercise system because it was originally designed to prepare first responders and Special Forces for unknown threats.

Therefore, no two days are alike at CrossFit, allowing each workout to target different muscle groups.

9. Walking

Walking is ideal for several reasons. It burns lots of calories, almost anyone can do it (even those who are not in the habit of getting regular exercise) and you can easily make it part of your schedule by opting to walk someplace instead of driving the car.

In addition, walking requires very little equipment. In fact, a beginner can embark upon a walking campaign with only a pair of walking-specific shoes.

As speed and endurance improves, intermediate walkers may enjoy cute outfits that flatter their newly fit body. Walking burns between 75 and 100 calories per mile. If you add hills and speed, expect an even bigger burn.

Reference: http://www.nationaldailyng.com/science-health/nine-best-exercises-for-weight-loss

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