Losing weight is always a challenge and choosing the right exercises to speed up the process can be even more difficult.
Experts all agree, to lose weight, you need to burn more calories than you are taking in. Exercise can really help make this possible, but it’s very important to choose exercises you enjoy and will keep doing to achieve real success.
1. Running Circuits
Running has long been the most effective calorie and fat burning exercise out there. If you are a runner, though, it’s easy to get stuck in the same routine of running three to five miles per day at an easy pace.
Sprinting in between this easy running will easily burn another 200 calories in just 15 minutes. Besides that, research also shows that intervals leave your body in a fat burning mode several hours after you are finished working out.
A good way to start these intervals is either outside along your normal running route, or on a treadmill at the gym or at home
If you are outside, make sure you bring a watch with you so you can time your intervals.
Try to run easy for three minutes and then sprint for one minute. Alternate this routine for one hour for best results.
If you are on a treadmill, do the same routine but make sure your speed is 7 to 8 miles per hour when you are sprinting. You shouldn’t be able to talk at all during that 60 – second stretch.
You don’t have to do this same routine every day. It is probably best to do it two or three times per week so your body doesn’t get too accustomed to it.
Also Read : 5+ Exercises to Lose Weight
2. Jump Roping
Jumping Rope is also rated very high in the calorie- burning arena. Research shows that ten minutes of jump roping is equivalent to 30 minutes of easy running, which is great news for people with busy schedules and time constraints.
3. Double Unders
Double Under jump roping is basically being able to get that rope under your feet twice before they hit the ground between jumps. There are many different speed ropes on the market today that you can purchase for perfecting this movement.
Doing the double-under style jumping, will increase your endurance and will also work your upper body muscles during the process, which translates to a bigger calorie burn for you.
A good way to practice double unders is to do singles in between. Doing just 20 minutes of this jump roping, will burn 300 calories for 150-pound person. Ideally, you should try for two sessions of 20 minutes per day if you are looking to lose weight.
4. Cardio Kick Boxing
Kickboxing is a great weight-loss exercise that will never be boring and keep your body guessing.
Cardio Kick boxing classes burn 600 calories per hour for a 150-pound person and will also strengthen and tone every muscle in your body.
These classes are available at most fitness facilities these days but you can easily find DVDs at stores, libraries or even on digital cable stations to do routines at home.
5. Cardio Resistance Training
CRT is a very easy and fun way to get your heart rate up while toning your muscles and can burn up to 550 calories per hour for a 150-pound person.
Here’s a good CRT workout for your backyard, basement or health club: Do 4-5 sets depending on how much time you have or how fast you can complete the sets. 400-meter sprint or slower incline run, 15 jumping jacks, 25, bicep curls, 25 triceps dips, 25 push-ups, 25 body squats and 30 sit -ups.
6. Clapping Burpees
This full-body, grueling exercise burns more than 600 calories per hour for a 150-pound person.
To do a clapping burpee, pop your body into a plank position, do a military push-up, pull your knees to a low squat and jump up, and end with clapping your hands above your head.
Push yourself harder with your current exercise program
If you are a runner or a cyclist, try to do sprints or hill intervals. If you are a swimmer, practice swimming fast for 30 seconds and then slow for 30 seconds.
Intervals can be applied to any exercise you do and you will for sure burn more calories and you will lose more weight.