Exercises for weight loss: This is how you get rid of excess kilos most effectively

If you want to lose weight overall and are looking for ideal exercises for weight loss, focus primarily on those through which you can burn most calories. What is actually difference between ordinary exercise and one focused on fat burning? Primarily it is about its intensity. From this point of view effective can be exercises with high intensity as well as those with milder intensity. Effective is also alternating such exercises for weight loss. Ideal combination is alternating cardio training with strength training.

Why is high-intensity HIIT in weight loss training so effective?

High-intensity exercise consists of repeated intervals of high physical exertion and short rest periods. Precisely thanks to this we can strengthen our muscles, lose weight - i.e. mainly burn excess fat and improve fitness. Such intense exercise causes excessive oxygen consumption, which increases your resting metabolism for twenty-four hours or even longer after training. In other words, it makes your body fat burning machine. Yippee!

Besides HIIT popular intense training is for example also TABATA, during which you can also burn very much calories.

Lose weight with IsntaGYM

I WANT TO FEEL FIT



Why is strength training effective in weight loss?

During strength training we naturally build muscle mass and become generally stronger. According to studies precisely this type of training is associated with fat burning. You should unequivocally include it among exercises for weight loss. In some researches it showed that combination of strength training with aerobic exercise helped lose weight much more effectively compared to aerobic exercise alone. Effective in weight loss and converting fats to muscles is strengthening exercise with own weight as well as weights and other equipment.

If you want to lose weight, add cardio

Cardio training or aerobic training belongs among popular forms of exercise. As we mentioned above, it is effective also by itself, but in combination with strength training brings even better results in weight loss. Not only will it help with getting rid of overall excess fat, but will help lose weight in abdominal and waist area. Regularity is important, one cardio training weekly is not enough. Add running, walking, cycling or swimming to your routine. They are great exercises for weight loss.

Tips for weight loss exercises with own weight

1. Jumping Jacks

Jumping Jack is known English name of very simple, yet truly effective exercise for weight loss. Stand upright, arms by side, slightly bend knees, jump and during jump spread legs and at same time join hands above head. With next jump return to original position. Alternate positions in fast tempo for example for period of one minute, rest fifteen seconds and then jump again. Repeat four - six times.

2. Burpees

Burpee is another from category of excellent exercises for fat burning and weight loss. In picture you have exact instructions how burpee is done. Start in standing position, go down into squat, push off with hands and at same time jump with legs into plank position, do push-up, then stand up again and jump with hands above head. Repeat these exercises for weight loss 10-15 times.

3. Jump Squats

Exactly, we continue jumping! That warms up your body nicely and increases heart rate. Start in squat, you can put hands behind head or let hang freely by body. Jump from squat and return without stopping back to squat. Do 10-15 such jumps, take 15 seconds break, do another set, repeat 3-4 times.

4. Jump Lunges

Besides squats also jump lunges are popular exercises for weight loss. If it seemed to you that lunges are hard by themselves, we will spice it up for you - add jump between them. So you do one lunge - jump with hands above head high - land into lunge on other leg. Repeat 10-15 times, few seconds pause, go again! This way you can burn even 12 calories per minute.

5. Mountain Climbers

Mountain climbers are super exercises for weight loss if you want to improve fitness and at same time lose excess fat. You can practice them similarly like other exercises for weight loss we selected completely anywhere and anytime. Start in plank position with hands resting on palms and toes resting on mat. Point of exercise is fast jumping from one leg to another with pulling knee towards chin at same time. Direct knee to opposite side. Exercise 30 seconds, then rest 5 seconds, again 30 seconds.... try to last at least 5 repetitions.

Besides these exercises it is very good to include strengthening in routine, as we mentioned above. With weights you can do various types of squats, so-called deadlift, walking with kettlebell. Include regularly also some cardio like running, swimming or brisk walking in trainings. Very effective for weight loss is also yoga.

Source of information: Healthline.com, 28bysamwood
Photo source: Shutterstock