Best Exercises for Losing FatLisanne Wellness Center
If you’re trying to lose weight, you might be frustrated with the amount of time it takes to actually shed the pounds. And as you move through your weight loss journey, you’ll learn that some exercises will burn fat faster than others. When you’re at the gym, stick with these activities to get the most bang for your buck.
With no further ado, here are the activities that burn the most calories.
HIIT: HIIT, or High-Intensity Interval Training, is an excellent way to lose weight. In HIIT workouts, you exercise at full steam for a brief period and then rest, before starting again.
This might look like 90 seconds of sprinting, or kettlebell squats, followed by a rest period of 30 seconds and then repeating. HIIT workouts are one of the highest calorie burning activities, burning up to 1000 calories per hour.
Weight Training: Weight training isn’t just for people who want to get big muscles; it’s a great weight loss method too. Lifting weights not only makes you stronger, but it also increases your resting metabolic rate, meaning you burn more calories even when you’re not exercising.
To get started with weight training you have a variety of options, you can go to a gym and use machines, dumbbells, or kettlebells. You might like to use your own body weight and do activities like push-ups or pull ups, or you could get started at home using water bottles as weights.
Yoga: Want a calm mind and a fit body? Look no further than the ancient tradition of yoga. For weight loss you’ll need to choose a dynamic style, so look out for Power Yoga, Vinyasa Yoga, or Bikram Yoga (hot yoga). All of these styles are fast, fun, and flowing, so expect a variety of postures, called asanas, some core work, arm balances, and a focus of synchronizing movement and breath. Depending on the intensity of the class you can burn up to 515 calories an hour.
Yoga also improves flexibility, so it can be a great addition to your workout routine. To get started, you can head to your local yoga studio and check out their classes, join an online subscription, or even check out YouTube for free classes. If you’re totally new to yoga, you might like to take a few beginners classes first to get a handle on the basics.
Swimming: Swimming is low impact, meaning you won’t be putting pressure on your joints, and it can be a great way to get back into the exercise game as you don’t have to support your body weight in the same way as you do when running or doing push-ups.
Swimming is a great form of cardio and works all of your muscle groups as you move. You can swim laps or combine it with HIIT by swimming flat out for a short period of time with rest periods in between laps. Doing this can burn up to 470 calories an hour.
Dance: If you’re looking for a routine that’s more fun than a gym workout, dance could be just the thing for you! Dance classes are great for people who don’t like to exercise and who want some moves to show off on the weekend. Most gyms offer a variety of classes, from barre to Zumba, to hip hop, so put on your dancing shoes and get moving. A Zumba class can burn up to 650 calories per hour depending on your weight and how hard you go for it!
To get started, head to your local gym or dance studio and see what they’ve got to offer, or if you want to get started right now, put on some on your favorite songs and dance in your living room. You can also check out Youtube for dance classes and routines.
Boxing: Wanna get fit and learn to fight? Boxing has your name written all over it. Boxing is a great form of HIIT. It also builds cardiovascular fitness, increases strength, and can help you feel more confident knowing you can defend yourself if needed. Boxing can burn up to 1000 calories an hour, so it’s a great way to maximize your fat loss efforts.
Of course, all the best exercises won’t keep the weight off if your diet is in shambles. Here are other ways you can speed up weight loss.
Change your diet: Focus on eating a diet rich in protein and fresh fruits and vegetables. If you aren’t a big fan of vegetables, you can have a daily Power Greens smoothie, which gives you a complex blend of vitamins, minerals, and phytonutrients.
Water: Water is essential to all components of your health, but it plays a special role in fat loss. When you feel hungry, it’s often the case that you’re just thirsty. If you stay hydrated throughout the day, you won’t have any false alarms that lead to giving into cravings.
Green tea (or green tea extract): Green tea can speed up your metabolism, which helps your body burn fat.
Omega-3 fatty acids: A high ratio of omega-3 fatty acids (good fats) to omega-6 fatty acids (Trans fats) is associated with increased fat loss. To accomplish a higher ratio, cut back on Trans fats like baked goods and increase your intake of omega-3s. You can find omega-3 fatty acids in salmon, mackerel, flaxseed, sardines, and walnuts. You can also get omega-3 fatty acids in OmegaPure RX. You can also schedule a nutrition consultation with one of our nutrition specialists.