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Do you want to exercise for weight loss?
Not only does the type of workout impact how many calories are burned, but so does the duration of exercise, your pace and intensity, your age, height and weight. If you want to lose weight, you need to burn more calories than you eat.
The more intense and the longer a workout is, the more calories it will burn. Knowing how many calories you burn during exercise can help you figure out which fitness routine is most beneficial to your body.
Running is one of the most popular forms of exercise because it works your entire body, which makes it great for weight loss. Cycling, swimming and high-intensity interval training (HIIT) are also effective ways to burn fat and improve your fitness level.
If you’re looking for the best way to burn calories, there are several options. Here is what you need to know when choosing your workout routine.
Which are the best exercises for weight loss?
Not all exercises are created equal—and certainly not for weight loss. To help you identify which ones are worth your time and effort, we asked our experts their top picks for burning calories and building muscle.
Running
Running is one of the best calorie burners out there. An average person can burn anywhere from 500 to 1000 in one hour of running, allowing you to burn more calories than other workouts. Plus, it’s free. Increasing how many calories you burn will make a difference in your ability to lose weight.
Swimming
It’s a low-impact workout, so it’s safe for anyone to try. It strengthens your cardiovascular system, burns fat and calories, builds endurance and makes you stronger overall. In fact, swimming works multiple muscle groups at once, so you can use fewer muscles and still burn more calories than other workouts. Just 30 minutes of swimming can burn 200 to 300 calories.
Swimming isn’t just great for your body—it’s also relaxing. The pressure of the water on the body helps reduce stress and tension.
High Intensity Interval Training (HIIT)
If you’re looking for intense workouts that will burn a ton of calories and make you sweat, high-intensity interval training (HIIT) is the way to go. In this type of workout – which involves alternating between hard work and rest—you are constantly keeping your heart rate up. On average, a person will burn 400 to 600 calories in 30-60 minutes, but you may continue burning more calories throughout the day because of the EPOC effect. The EPOC effect represents an increase in metabolism that occurs after strength training linked to the consumption of oxygen required to help restore the muscles.
Strength training has been proven to be one of the most efficient ways to burn calories, while also building muscle. This is because the body starts using more energy after training than it did before. In addition, strength training can help increase your metabolism by up to 20 percent, helping you lose weight and maintain your results. Strength training is the best way to build muscle, which burns calories even when you’re not moving.
If you want to reduce belly fat and find a fast way to lose weight, you have to focus on high intensity interval training (HIIT). It’s been shown that this type of exercise has tremendous benefits, including improved cardio-respiratory fitness and increased muscular endurance.
You can do the workout on your own — even while watching TV or listening to music, or in the gym, but it’s important to consult a doctor or trainer before taking on HIIT if you haven’t exercised regularly before.
Read also: Do Fitness Trackers and Smartwatches Make People More Active and Healthier?
Cycling
Biking is a great way to get yourself in shape without hurting your knees or joints. If you’re looking for a fun way to burn calories and still enjoy the outdoors, then cycling is a great option. Cycling is a great way to burn calories and burn fat. Your goal should be at least 30 minutes per session, but you can easily use your bike in intervals as well.
Cycling is the perfect way to stay active when the weather outside is cold. Put your bike in front of your house and enjoy a workout while you wait for the snow to melt. If you want to up the intensity, try doing intervals with sprinting on a stationary bike for 20 seconds, and resting or slowing down for 10 seconds. You can burn up to 700 calories in an hour by cycling. Add intervals to get an extra boost of speed and burn even more calories.
Smart fitness mirrors
The Mirror (now lululemon Studio) is the best way to get a real in-person experience during live fitness classes from anywhere.
If you feel like having the best home gym equipment, then you can consider buying a Mirror Smart Gym. If you don’t have time for a gym membership, Mirror Smart Gym lets you take your workout anywhere you go. Enjoy 10,000+ classes at your fingertips: classes of all types and length, live and offline, including working with your own personal trainer.
Read the full review: Mirror (Lululemon Studio) Review – The Smart Gym on Your Wall
Jumping rope
Jumping rope is a great way to lose weight. It’s a fun and entertaining way to get in shape by improving your endurance, strength, balance and coordination.
This is one of the most impactful exercises you can do, because it strengthens and tones your entire body—especially your core. It also reduces joint pain, improves circulation, and even helps keep your bones strong as you age. While jumping rope can be intimidating at first, it’s only as hard as you work at it. The benefits that come from jumping rope make it worth the effort.
Rowing
One of the best exercises for weight loss is rowing, which targets multiple muscle groups including your arms, core and back. An hour of rowing will burn 400-600 calories on average, making it a great way to increase your overall calorie burn.
Rowing machines are great for moving around and getting a cardio workout in. They not only target your legs, upper body, and core muscles, but they also help strengthen your bones and connective tissue.
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These are all effective exercises for losing weight and the fact that they’re relatively low-effort, from a set-up standpoint, is worth noting as well.
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