A lot of people suggest Best Exercise For Weight Loss is running, but it evidently wrong. Having the ideal body weight is the dream of every person. In order to reach their own ideal body weight, many people will do a lot of extreme things, such as an extreme diet or even taking some medications, which undoubtedly will be dangerous for the health of the body and can cause some side effects on your body. It is safe if you’re trying to reduce the body weight by exercising in a daily routine. With exercising, you will burn a lot of calories in the body, as well as you will get a lot of advantages in your mind, body, and soul. Do you know the type of exercises that will speed up the fat burning in the body? Here are the various exercises that will speed up the fat burning process in the body.
The first Best Exercise For Weight Loss is swimming, it will burn your belly fat quickly.
If you want to lose some weight, swimming is one of the best exercises to achieve that goal. This exercise would be very beneficial for people who don’t want to feel tired whenever they have an exercise, because swimming is a kind of exercise that you can do without a lot of pounding in your joints. In the matter of fact, whenever you’re swimming for about an hour per day, you will have stronger muscle and also you can burn approximately 750 calories in your body!
To maximize the result from your swimming exercise, you could do the specific technique. You can swim several laps from end to end in your swimming pool for about 5 to 10 minutes. Then, you can rest for about 2 minutes, and after that you need to start the exact same thing again after you’re resting, which is swim from end to end in your swimming pool. Doing this in about an hour, and you will burn a lot of calories in your body.
2. Jumping Rope
This is one of the simple exercises that you could do anywhere, even in your own house. But, of course that you need to have the rope so that you could jump on it. This exercise is also very easy to do, you just have to swing the rope with your both hands and then you need to jump on it several times. Jumping rope is an exercise that would burn a lot of calories even in just several minutes and it could make your heart beat faster.
To maximize the result from jumping rope, you can jump from the rope for about 100 times per day. One thing that you should notice is that you need to have a warm up before you do this exercise, because if you’re not warming up in advance, you will be more likely to have the leg or hamstring injury whenever you do this jumping rope. Also, please use the training shoes if you don’t want to have an injury in your feet.
We bet that every one of you already know this familiar exercise. Yoga is one of the most popular exercises that everybody would do whenever they want to lose their weight in a short amount of time. Also, yoga is considered as the lifestyle nowadays, because this exercise will bring the body a lot of benefits.
So, the question is why the yoga becomes a very popular exercise nowadays? This is because this exercise will be relaxing your mind, body, and soul. Not only just that, according to the health experts, yoga is the kind of exercise that will increase your body flexibility and also can promote the functional strength. So, if you want to have the balance life, release the stress as well as lose the weight in a short amount of time, you need to do yoga.
4. Boot Camp
Do you ever know the exercise called boot camp? Boot camp is the kind of exercise that combines the two styles of training, which is resistance training and interval training. Boot camp would be very beneficial to increase the metabolism ability in your body and thus, it will speed up the process of burning the calories in the body.
In the matter of fact, this exercise is a complete pack of exercise, because the boot camp can keep the health of the cardiovascular system, as well as increase the strength of your body. Unfortunately, if you want to have the boot camp, you will need an instructor to give you the advice and recommendation about the possible training program as well as the intensity of your training that will suit to your condition.
If cycling is one of your hobbies, then congratulations because this exercise is considered as one of the best exercises to lose some weights in a short amount of time. In the matter of fact, if you have cycling in a moderate speed and in various terrains for about an hour, you will burn approximately up to 1000 calories in your body! (Read :Benefits of Cycling & Benefits of Indoor Cycling )
In addition to that, cycling is one of the fun exercises that will strengthen your lower body as well as keep the health of your cardiovascular system. Not only just that, cycling could improve your social life too because you can create or join the community of people who loved cycling. But, you need to have a little warm up before doing this exercise, because if you don’t have a sufficient warm up, you will be more likely to suffer from cramps in your lower body. (Read :Benefits of Bike Exercise for Weight Loss)
Boxing is one of the type of interval training that will also burn a lot amount of calories in your body, although this exercise is really segmented. Why we called it segmented? Because there just a group of people that familiar with the boxing exercise. Also, if you’re a beginner in boxing, you need to find an instructor to teach you the proper technique to punch, as well as give you the recommendation about your training program and the intensity of the training.
But, you could also learn to do this technique by yourself. You can learn the technique to punch properly from the videos in the internet and you can buy the boxing bag as well as the gloves in the sport store. If you already have the equipments that you need to do this exercise, you can punch the boxing bag repeatedly for about 30 minutes per day to burn a lot of calories in your body.
This is a simplest exercise that you can do anywhere, anytime, and without any specific equipments at all. This simple exercise turns out to be one of the most effective way to burn the calories in the body. If you’re running about an hour per day, you will burn approximately 600 calories! Not just will help you to lose the body weight, running is also very beneficial to improve your overall health, such as improve the health of your cardiovascular system. (Read :Health Benefits of Running)
To make the this activity become more fun, you could hear your favorites music or podcasts while you’re running. Hearing the music while you’re running will reduce the tiredness of your body. One thing that you should notice before you’re running is that you need to warm your legs up. Bring your knees up high or walking for several minutes before you run will be very beneficial to prevent yourself from the further possible injury in your legs.
8. Interval Training
According to the health experts, interval training is the best exercise to do if you want to lose some weight in a short amount of time. So, interval training is the type of exercise that would be very beneficial to change the metabolism in your body in order to speed up the process of calories burning in the body. The interval training can change the body metabolism because it could improve the heart rate in a short of time, and then reduce it repeatedly.
One of the best examples to do the interval training is using the indoor cycling, which will improve the overall health of the cardiovascular system in the body. You can do the interval training using indoor cycling for about 20 minutes, three times per week for the best result. Alternatively, you can apply the interval training whenever you’re swimming or running. Whether you’re running or swimming, you need to push yourself to the limit for about 5 minutes, and then breathing for about two minutes, and the push yourself again. Do the same steps repeatedly until you reach 20 minutes.
9. Weight Training
Aside from interval training, the other kind of training that you need to do in order to lose the body weight is weight training. This training is the kind of resistance training which will give you the quick effect on your body. Same as the interval training, weight training by lifting the dumbbell repeatedly will change the metabolism in your body, which then will speed up the burning process of calories in the body.
Many health experts have already suggested that you need to have this training approximately three times a week in order to get the best result for your body. In the beginning, you can use the dumbbell in a low intensity. But, as soon as your body gets used to your training intensity, try to increase the workout intensity using the same dumbbell. Try to push yourself by lifting the dumbbell about 20 times at once, and then take several minutes to relax your muscle, and then you can start to lift the dumbbell again until you reach 20 minutes of training.
Most of you maybe still unfamiliar with this type of exercise. Tabata is the kind of exercise that has a lot of similarities with interval training, but in tabata, you will do the exercise in shorter amount of time. So, there is no wonder that tabata is the exercise that will suit up with the people who don’t have much time to have an exercise. This exercise would also change the metabolism in the body which without a doubt will burn the calories in the body faster than usual.
Same as the interval training, in tabata, you will have the very-high intensity interval training, and then you will rest for several minutes before you’re repeating the very-high intensity interval training again. The difference between interval training and tabata is that the tabata will take a shorter amount of time, but with higher intensity of interval training. In one exercise of tabata, you will only need 4 minutes, which consists of 20 seconds of very high intensity interval training that followed with 10 seconds of rest, then you need to repeat the steps until you reach 4 minutes of training.
We bet that you still unfamiliar with this type of exercise. So, kettlebell has a similarity with weight training, because in this exercise, you will handle the cast iron balls with just one of your hand. But, the difference between the kettlebell and weight training is that the weight in kettlebell is not distributed and your body need to counterbalance the weight of the iron ball. Many health experts says that if you’re exercising kettlebell in just about 20 minutes, you will burn about 400 calories.
This exercise can burn the calories in your body with the same mechanism like the other exercise. Whenever your body counterbalance the weight of the balls, it will change the metabolism in the body and thus, it will help your body to burn more calories faster. Also, this exercise will also very beneficial to improve the overall balance and maintain the good posture of your body, just like yoga.
This exercise is only recommended for the people who have already get used to the high intensity training. This is because CrossFit is commonly designed as the training for the armies or special forces, just like the boot camp. CrossFit is a high intensity exercise that involves endurance exercise, strength exercise, and speed exercise, which will burn your calories as fast as the lightning. One of the examples of this exercise is the repetition of the basic exercise, such as 20 times push-up, 30 times sit-up, 20 pulls-up, and 40 quats, and you need to do all of those basic exercises continuosly one after another.
This exercise has a lot of advantages aside from the fact that it could burn the calories in your body faster. CrossFit is the type of exercise that you could do in a short amount of time, you just need approximately 15 minutes to finish this exercise and it’s not boring at all because CrossFit has a lot of combinations that you can try.
13. Step Aerobics
The other exercise that would be beneficial to burn your calories faster than usual is the step aerobics. If you want to do this exercise, you need to prepare the elevated platform, which then you will stand on top of it, and you need to keep the body balance with just one foot that stand still on the platform. If you’re doing step aerobics for about an hour, you will burn the calories in the same amount as you’re running for 7 miles! So, there is no doubt that this exercise will burn your calories faster and can help you to lose the body weight.
In addition to that, doing step aerobics for 45 minutes could burn for about 550 calories in your body. Not only just that, this exercise will improve the coordination of your body and maintain the health of the cardiovascular system. To maximize this exercise, you could do it at the gym or if you want to do this exercise in your own home, you could buy the step aerobics DVD to guide you how to do it properly.
We bet that every one of you already know what treadmill is. You could find the treadmill tool in every gym and this tool will be the effective source to burn your calories. Treadmill is an exercise that facilitates you to run in a static way. Although you could potentially get bored whenever you’re doing treadmill constantly everyday, but you need to remind yourself that this exercise will speed up the reduction of your body weight. Alternatively, you could hear your favorite music whenever you’re doing this exercise.
The most obvious advantage of this exercise is that treadmill is the type of exercise that just need a short amount of time, so that this exercise will suit up for the people with a lot of business. To avoid the boredom whenever you’re doing this treadmill, you could combine the 30 seconds treadmill with other basic exercise, such as push-ups, crunches, or squats.
15. Elliptical Trainer
This kind of exercise has a lot of similarities with treadmill, but the effect of fat burning in your body by doing this exercise would be higher than whenever you’re doing treadmill exercise. Elliptical trainer is the kind of exercise that will strengthen many parts of the muscles and many health experts have already said that by doing this exercise for about an hour, you will burn approximately 600 calories in your body.
Because this exercise will strengthen many parts of the body, thus elliptical trainer is the best way to exercise for the people who are suffering from arthritis or musculoskeletal conditions in order to improve their conditions. With this exercise, you will also maintain the cardiovascular system, as well as your upper body and lower body parts.
We bet that you already familiar with this exercise. Pushups is the kind of exercise that you could do anywhere, anytime, and without any specific equipments at all. This exercise would be very beneficial to improve the mass and strength of the muscle and if you’re doing 50 sets of pushups, you can burn approximately 100 calories in your body.
One thing that you need to whenever you’re having the pushup exercise is that you need to do it slowly to get the full advantage of this exercise on your muscle. If you’re doing it too quick, your muscle will not get the full advantage of it and you will be more susceptible from having the injury. You need to lie down and you need to spread your both hands a little bit wider than your shoulder width. Your body need to have the straight line between the head and your heels. Then, you need to slowly lower your body, but don’t let your body touch the ground or the floor by bending your elbows at 90-degree angles.
This is one of the most fun exercises that you could do. Hiking is the perfect thing to do in order to lose the weight in a short amount of time. So, whenever you’re hiking, you’re walking through the elevated terrain, which will release a lot of energy in your body and will make your hearts beat faster than before, which is a good sign to maintain the health of your cardiovascular system.
Not only just that, hiking is also a type of exercise that would be very beneficial to get rid of the stress feeling because you will see the beauty of the nature as well as improving your social life. Whenever you’re hiking, you will strengthen the relationship between you and your family, or even with your friends and your community. This exercise will undoubtedly will make your leg muscle become stronger.
One of the best Exercise For Weight Loss is dancing. One of the effective exercise that would be very beneficial to reduce your weight in a short amount of time is dancing. If you want to do this exercise, you need to take a look at the music selection, time management, and your routine plan. To burn a lot of calories through dancing, you need to do this exercise for about 20 minutes for about 5 times a week. So, rather than focusing on your clock to measure you’re already reaching 20 minutes or not, you could measure the duration of your dancing by the amount of music that you’ve played.
Whenever the music is playing, you need to move around your whole body. Move your foot one step ahead and then bring your other foot next to your other foot and then going the opposite way with the same steps. You need to add some arm movements so that you will get the full advantage of dancing.
Skiing has also become an effective and fun way to reduce the body weight and burn your calories faster than other exercise. This is because skiing is considered as the tough exercise that will train most parts of the muscle in your body, where your muscle will be pulled and pushed throughout this exercise. So, there is no doubt that this exercise will improve the coordination of the body.
In about an hour of doing skiing exercise, you will burn approximately 500 to 600 calories in the body, depends on your intensity. If you’re a beginner in this exercise, you might need to take some times before you’re getting used with the skiing tools. You need to start slowly and propelling forwards until you get the rhythm. If you have already been getting used to it, this exercise would bring you a great experience around the nature.
Do you know that the simple thing like walking could burn a lot of calories in your body? One thing that you should remember is that you need to be patient on the effect of this activity on your body. You need to do this activity on a daily routine in a relatively long time in order to see the direct effect of walking on your body.
But, walking for about 30 minutes to an hour per day through the stairs would be very beneficial to speed up the process of fat burning in your body. Alternatively, you could make your walking activity become fun by going through the mall for shopping, or maybe explore the beauty of the nature around you. Aside from that, walking on a daily routine would also very beneficial to increase the heart rate and thus, this activity would be very beneficial to maintain your cardiovascular system.
Tips to Exercise Safely
So, after you know all of the type of exercises that would be very beneficial to reduce the body weight and burn the calories in your body, you need to know the tips to exercise safely, so that you will be less likely to develop an injury after you’re exercising. Here are the tips to exercise safely.
- Stay Hydrated. There is no doubt that you will lose a massive amount of body fluids whenever you’re exercising. That condition will lead you to dehydration. So, you need to drink a lot of water before, after, and during you’re exercising.
- Be Aware of Your Body. Although you want it really bad to lose some weight, but if you’re experiencing some uncomfortable and unusual feeling in your body while exercising, it is very wise to stop your exercise session for a while.
- Don’t Forget to Warm Up and Cool Down. You couldn’t underestimate the importance of warming up and the cool down session before and after the workout session. If you’re not warming up in sufficient amount of time before you’re exercising, you will be more susceptible of having an injury.
- Control Your Intensity. Whenever you want to lose a lot of calories in your body, sometimes you will push yourself to the limit and it will bring you an immediate effect. You will suffer the pain or cramps in your muscle. In order to prevent that, you need to control your intensity. If you’re a beginner, try the exercise with the low intensity level and increase it nce your body are getting used to your intensity.
- Take a Day Off. Your body needs a rest from exercise at least once in a week. This day off will allow your body and your muscles to have the enough recovery time. Resting the body and muscles is very important thing to do in order to prevent you from the injuries in the future.
- Mind Your Equipments. Before you’re exercising, you need to take a look at you safety equipments. If you’re exercising, it is very beneficial if you’re using the proper shoes based on the exercise that you’re doing. If you’re running, use the running shoes and if you’re hiking, use the hiking shoes. Don’t forget to bring the safety equipments along with you based on your specific exercise.
So, now you already know all of the exercises that would be very beneficial to reduce the body weight as well as improve the overall health of your body. The main thing that you should remember is that you couldn’t expect an immediate effect after you’re doing one session of exercise. You need to exercise on a regular basis in order to see the effects on your body. Stay healthy!