10 Best Exercises To Lose Weight Fast
The 10 best exercises to lose weight fast are those that burn a lot of calories in a short time, as in the case of running or swimming. However, in order to lose weight efficiently and maintain the results it is also essential to combine these with weight training exercises that must be performed at the gym, with the supervision of a physical trainer. Find out below what these exercises are, how to do them, and why they are important.
We need to remember and know the importance of practicing a training on the stairs with great care not to fall on the steps and not be seriously injured, and to have the support of a physical educator to indicate which exercises each one can do and teach how each one should done, which is important to prevent injury. Check below 8 ladder exercises to lose weight.
Before we get to the suggestions for exercises in the chair, we need to warn you that, to ensure the safety and efficiency of your training, it is essential that you have the help of a physical professional. This is because, although these exercises may appear in training to lose weight and tone, it is not just them that will make the person achieve what they want in relation to weight loss and body toning. You will like to know about the 7 exercises in the chair to lose weight.
Swimming is still often recommended for people with joint problems, as it is a low-impact exercise that does not force your knees, back or hips, unlike running or cycling. It is a sport considered very healthy, both for the body and the mind. See below about swimming training to lose weight , your tips and results.
However, to further increase the number of calories eliminated it is essential to also follow a good training program, consisting of exercises to lose weight fast. And that is exactly what we will talk about in today’s article, in which we will bring you a list of activities that can help you get rid of excess pounds right away.
But before…
Before getting to know the quick weight loss exercises that we selected for you, we need to remind you that there is no point in spending the week working out, if after that session in which you lost 1000 calories, you run to eat a piece of chocolate cake or a coxinha full of catupiry.
In other words, to send the extra pounds away at once it is essential to fix the diet and follow a healthy and controlled diet, with the amount of calories and nutrients that your body needs to function properly, without extrapolating in the treats and bullshit.
Well, now that you have that in mind, let’s get to know what these quick weight loss exercises are:
1 – HIIT high intensity exercises
It is possible to improve the benefits of aerobic exercises in relation to the elimination of calories, integrating them with a High Intensity Interval Training (HIIT). In this type of training, what happens is the alternation between activities performed at a high intensity, as the name suggests, and rest periods.
According to the American Collegiate of Sports Medicine, workouts like this speed up metabolism for up to 24 hours after the end of training, which makes the calorie burning process more efficient.
And it is best to choose between different exercises in a HIIT workout: running, swimming, cycling, treadmill or exercise bike. So now you know, among the exercises to lose weight fast that you will practice it is worth including the concept of HIIT training.
2 – Muscle strengthening training
Sit-ups, push-ups, advances, strokes, curls, dips and squats are some of the exercises that can appear in a strengthening workout. They help in gaining muscle mass and this is important for those who want to lose weight because the greater the amount of muscle in a person’s body, the more calories he will be able to burn throughout his day, even when he is not working out.
3 – Skipping Rope
We seem to forget that jumping rope is a physical activity. Always associated with child’s play or boxers, jumping rope is a fantastic exercise to burn calories and work various muscles in the body. In an hour jumping rope you can burn up to 800 calories. And if you want, you can still make HIIT variations in your jump rope training. It is also advantageous to improve motor coordination and agility.
4 – Kettlebell training
An iron ball attached to a handle. This is the kettlebell, an equipment that requires the body to work on stability, as the weight is not evenly distributed with a normal dumbbell. In addition, a 20-minute kettlebell workout eliminates up to 400 calories, improves balance, posture and works with the body’s major muscle groups.
5 – Swimming
A vigorous swimming session uses 400 to 700 calories per hour, while toning, strengthening and conditioning the body. The advantage of exercise is that it is low impact and can be done by people with arthritis, obesity, musculoskeletal diseases, such as osteoarthritis and low back pain, and even women who are in the last trimester of pregnancy, as long as there is a doctor’s approval, obviously.
6 – Bicycle
For those who do not want to go to a gym, have a bicycle leaning at home and want to get rid of the extra pounds, pedaling is a good option. The activity can spend 400 to 1110 calories per hour, depending on the weight of the practitioner, the terrain on which he is and his speed.
Exercise does not force the joints and the possibility of cycling outdoors makes training more interesting, since being able to be in different environments each session, reduces the chances of getting tired of the activity soon.
7 – Elliptical Trainer
For those who go to the gym, exercising on the elliptical can be a good alternative. Low impact, it promotes the elimination of 600 calories per hour of medium intensity activity. Its handles allow not only the lower part, but also the upper part of the body to be worked during the series.
A tip to increase the caloric expenditure in the equipment is to hold the mobile handles of the device, not the static ones. This way, you will also move your arms, burn more calories and tone them up.
8 – Running
An hour of running burns 600 calories and strengthens the body’s bones. Whoever chooses this modality in the group of exercises to lose weight fast, should not forget to use an appropriate sneaker to protect the joints.
9 – Tennis
For those who like to play sports and prefer to work out with a partner on the other side instead of training alone, tennis is a good option. A game uses up to 600 calories, is good for bone health, works on the arms, abdomen and leg muscles and improves flexibility, balance and posture.
10 – Functional training
Performed with belts, balls, cones, trampolines, weights, kettlebells, dumbbells, bars, elastic bands and even the weight of the body itself, functional training is one in which all the muscles of the body are worked on exercises that simulate movements performed routinely in people’s daily lives.
This includes squats, jumps, spins, jerks and runs, which when combined in one session, promote the burning of 800 to 1000 calories. Other benefits of functional training are posture, stability, flexibility, strengthening and conditioning of the body.
Care
Whichever exercise you choose to lose weight fast, be sure to consult a doctor before starting to work out, to make sure you are able to practice the activity, and to be accompanied by a good physical education professional . This will help you to prevent injuries and health problems.