Exercises for Weight Loss: 10 Best Exercises According to Experts and Research
top 10 Exercises for weight loss
Your weight loss plan should include exercise to maximize your efforts. If you’re wondering which exercises are the best ones to help you lose weight, here are 10 of the most effective weight loss exercises according to experts and research. If you’re ready to start losing weight with exercise, try them out!
1) Cardio
No surprise here, but cardio is one of those must-do exercises that are important for both losing weight and staying fit. It gets your heart pumping fast and it works out multiple muscle groups at once, so there’s a reason people say it’s the king of all exercises. And unlike other forms of exercise—such as strength training—you don’t need any fancy equipment. You can do cardio just about anywhere: On a treadmill, bike, or elliptical machine at your gym, or on your own by running, jumping rope, or walking outside. If you want to lose weight safely, doing cardio regularly is one way to get started. (See also: The Benefits of Cardio)
2) Strength Training
Although many people are familiar with a regular exercise routine, few engage in strength training. By strengthening your body, you can burn more calories—even when you’re not actively exercising. Building muscle will require increased time in the gym, but it could also lead to better overall health, increased metabolism, and improved physical performance as well. Choose from among these 10 best exercises for weight loss, according to experts and research.
3) Yoga
A study published in BMC Complementary and Alternative Medicine found that practicing yoga improves circulation of lymph, boosts immunity, promotes deep breathing, lowers high blood pressure (BP), decreases body weight, body mass index (BMI), and waist circumference, hip circumference and risk of diabetes. In fact, according to research published in the Evidence-Based Complementary and Alternative Medicine Journal in 2013; yoga has been shown to improve numerous cardiovascular health factors. One way it lowers heart disease risk is by lowering serum triglycerides levels, which are associated with increased heart attack risk. It also helps reduce LDL cholesterol levels by raising HDL cholesterol levels while reducing oxidative stress on blood vessels—all great things if you want to improve your body’s metabolism!
4) HIIT
In one study, obese women who followed a high-intensity exercise program three times per week lost five times more body fat than those who performed moderate workouts. In addition, researchers found that even eight months after completion of training, subjects in the HIIT group had reduced their total fat mass by 5.3 percent compared with 2.6 percent in controls—without changing their diet or amount of time spent exercising. Research has shown similar results with men as well! Check out these 10 best exercises for weight loss recommended by experts and research.
5) Flexibility training
The next time you’re in a gym, have a look around. How many people are stretching? (Answer: Not many.) For some reason, most people don’t see flexibility training as one of their goals. Maybe because it seems like something only dancers and gymnasts do, or perhaps because it just feels easier to move around if you’re right. Whatever your thinking, experts say flexibility training is an essential part of any exercise routine because flexible muscles are more efficient than inflexible ones. Flexibility also has positive effects on your joints and posture, but even if those aren’t important to you – it will help you burn more calories when exercising. So be sure that every workout includes at least a few stretches.
6) Stretching
Stretching, especially flexibility exercises like yoga or Pilates, can improve your posture. Standing up straight doesn’t just make you look better—it also helps with weight loss. Studies have shown that taller people with good posture have a harder time storing fat around their midsections than those who tend to slouch (5). Additionally, improving your flexibility can help prevent injuries—which is particularly important if you’re an athlete or exercise regularly. If you want even more benefits, aim for at least 10 minutes of stretching every day; mixing it up between yoga and Pilates may give you some additional advantages. Stretching isn’t quite as good at burning calories as moving on a treadmill or a bike but it still helps with weight loss.
7) Running/Walking
A team of sports scientists at Osaka University in Japan found that combining running and walking exercises resulted in twice as much weight loss than each one separately. Running burns more calories during exercise than walking walking helps you burn more calories post-exercise by boosting your metabolism. The best of both worlds? Combine them into one workout. A simple plan: Warm up by jogging or walking briskly for five minutes. Alternate between a minute of jogging (10-15 miles per hour) and a minute of brisk walking (5-7 miles per hour) for 20-30 minutes, four days per week; on non-running days, walk three times throughout your day to burn extra calories. Bonus tip: Not ready to hit 10k steps a day?
8) Resistance Bands/Bands w/ Weights/Exercise Balls
A study published in The American Journal of Medicine showed that muscle strength, as measured by handgrip strength, was linked to a lower risk of mortality. Stronger participants experienced a 34 percent reduction in mortality. As you work on building your resistance bands/bands with weights/exercise balls muscles, use an amount of weight that causes fatigue within 8–12 repetitions. Perform 3 sets of each exercise per workout session. Begin each set at a resistance level at which you can perform 12 repetitions while maintaining proper form. Then increase the weight and continue doing 8–12 reps until fatigue sets in.
9) Swimming/Aquatic Exercise
Swimming is one of America’s favorite pastimes, but it also happens to be a great way to burn calories. Swimming is an aerobic exercise that works for most major muscle groups (including your arms, legs, core, shoulders, and chest), plus it raises your heart rate. The average adult burns about 50 calories per half hour of swimming laps at a moderate pace. For an extra calorie burn, add different styles of kickboards or other water exercises while you swim. Just try not to splash too much—you want all those calorie-burning splashes landing in the pool!
10) Stair Stepping Machine
A stair stepper is a great way to combine aerobic exercise with resistance training. While it may not provide much of a cardiovascular workout, it can help you tone up those arms, legs, glutes, chest, and back. A 2013 study published in Medicine & Science in Sports & Exercise found that combining aerobic exercise with strength training helps participants improve strength more quickly than if they focus on one activity at a time. For weight loss, aim for two 15-minute sessions per week when working out on your stairs stepper.
Exercises for Weight Loss: 10 Best Exercises According to Experts and Research
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