The 7 Best Exercises To Lose Weight

Beyond the choice of exercise, what matters most if you want to play sports to lose weight is that you are consistent. Also remember to combine your exercise routine with a balanced diet.

You probably think that the best sport for weight loss is running. If this practice has many virtues and that it allows you to lose weight, it is not the only one: there are many exercises to lose weight.

Indeed, there are many other disciplines that are excellent if you want to sculpt your figure in a short time.

In the rest of this article, we will explain to you which are the most effective exercises to lose weight and eliminate extra pounds. Don’t miss all of our tips!

The benefits of running

We’ll start by talking about the most popular exercise these days.

Running is very easy to do and only requires a good pair of shoes.

You can practice it in a park without spending a dime. One minute of running at 8 km / h burns up to 8 calories.

The faster you run, the more fat you burn. The calculation is not complicated.

However, many people do not like going out for a run, even though they know it is good for their health.

Recent studies have shown that, although it is a very healthy practice for the body, running is not necessarily the best sport.

According to the director of the New York-based National Strength and Conditioning Association , Harold Gibbons, “high-intensity training with dumbbells burns more calories than running.

Obviously, the difference in weight loss depends on the effort made, as well as the muscle mass, weight and height of the person in question.

Aerobic exercises are the ones that help you lose weight the most. They should be relatively long (about an hour) and performed at low intensity. This is the case with dance or step .

What are the most effective sports for losing weight?

We have already seen that running is a good exercise to help us lose weight.

We are now going to offer you a small ranking of the most recommended weight loss exercises by doctors and sports trainers to refine your figure.

The kettlebell: Russian dumbbells

This kind of small ball suspended from a handle allows you to work your quadriceps and thighs. This is why it is part of the exercises to lose weight.

In addition, it helps bring vitality and energy to the heart. You can burn around 20 calories per minute and increase your heart resistance by 93%.

We recommend that you do 20 minutes of exercise per day with these dumbbells.

The balance required by using Russian dumbbells (which come in various sizes) is difficult to find, as we are not used to performing these types of movements.

But these accessories are very useful in removing abdominal fat, toning the arms and strengthening the legs.

Also called kettelbell, these balls can lose up to 300 calories per half hour.

Paddle

An 84 kg adult can burn up to 400 calories per hour if they paddle vigorously. This averages 12.5 calories per minute, approximately.

Thus, among the exercises to lose weight, we find the oar. It works the muscles of the arms, back and legs. It is therefore a general and complete training.

In addition, this invigorating exercise helps increase cardiovascular resistance. It strengthens the quadriceps and back muscles.

Rowing is also great for weight loss and for building more flexibility and strength.

You don’t need to have a kayak in your possession to paddle, as many gyms offer machines that simulate this exercise.

Burpees

This exercise is difficult and tiring, but it is well worth it. It burns around 2 calories per repetition.

If you achieve 7 in a minute, you will lose 10 calories.

The ideal would be to achieve 10 burpees every 60 seconds, which would allow you to burn 14 calories.

This exercise is great for speeding up the metabolism. We recommend that you perform simple progression burpees, as this technique is already complicated to master.

It allows you to work different muscles and burn a large number of calories.

For their optimal effects, we recommend that you perform them as part of a complete exercise routine. In a workout of about an hour, you can do 15 minutes of burpees for example.

Skipping rope

A medium intensity jump rope session should allow you to perform 100 to 120 jumps per minute. This burns 13 calories.

The advantage of this exercise is that it works more muscle groups than running. In addition, it helps improve coordination, balance and mobility of the wrists.

But its virtues are not only muscular, because it also helps prevent the onset of heart disease, osteoporosis, depression, anxiety and high blood pressure.

And all this thanks to a simple little rope!

The bike

If any bike trip can do you good, it is ideal to do it in the mountains.

By pedaling for an hour, you will burn 1,500 calories (25 per minute).

Experts point out that it is not necessary to live in a mountainous valley or to ride at high speed to enjoy the benefits of this exercise.

Cycling helps strengthen (and refine) leg muscles, improve breathing, and strengthen the heart. What more ?

Crossfit

It is the trendy discipline at the moment. It has its origins in the training of the army of the United States of America.

You can burn a lot of calories with just one workout. The advantage of this practice is that everyone can go at their own pace.

This sport consists of a series of exercises repeated constantly.

It is necessary that you are supervised by an expert if you want to do crossfit.

This will allow you to perform the exercises correctly and increase their intensity. Crossfit 2-3 times a week improves endurance and strength.

Flexions

It is an exercise that we all know, but we often ignore the benefits. In fact, flexions allow you to lose 13 calories per minute.

To get good results, it should be done for half an hour.

During this time, you can perform 8 sets of 20 repetitions, allowing a 45 second rest between each set.

Flexions help tone and refine the legs, strengthen the buttocks and improve the position of the back. If you add dumbbells to your routine, you are also going to be able to work your arms.

And there you have it, now you know what are the most recommended exercises to lose weight.