Losing weight doesn’t always come easy but if you get your body moving the pounds come off a whole lot faster. There are a lot of ways to exercise for weight loss but they all must share the same concept – you get your heart rate up and burn at least 400 calories per hour.
The more you are willing to put into your exercises the program, the better your results will be.
Running has long been classified as one of the best weight loss exercises. No matter how fast or slow you run, you are guaranteed to get your heart rate up and yes, sweat and burn calories, which is the most important part of exercising to lose weight.
Running burns calories quickly, more than 400 calories per hour for a 150 pound person. You can run at a fast pace to get to your 400 calories quicker or take a nice, slow and easy run and burn the same. A big benefit to running is you can do it anywhere as long as you have your sneakers.
Running outside burns more calories than running on a treadmill because of the changes in elevation and weather conditions. Start off slow if you are a beginner. Just 10 minutes per day for the first week will give you surprisingly good results.
2. Jump Roping
Jump Roping burns more calories in a shorter period of time so it’s a great one to do when you only have 10-30 minutes on your hands for exercise. This is also an exercise you can take with you.
Jumping Rope burns 137 calories in just 10 minutes for a 150-pound person so if you only have small breaks throughout the day, this one might be for you.
Jump Roping is also easier on the joints than running and can be done inside or outside. Most stores like Target or Wal-Mart carry jump ropes that will work fine.
3. Speed Walking
Speed Walking is a great exercise for people who suffer from joint pain and can’t run. It burns 250 calories per hour for a 150-pound person, so it is better to do this exercise for more than an hour if you want to lose weight.
4. Kick Boxing
Kick Boxing is probably one of the most fun weight loss exercises out there. The all-body, punching, kicking workout burns 600 calories per hour for a 150-pound person and is anything but boring with its fast-paced music routines.
Kickboxing classes are available at most health clubs or karate studios but you can easily find DVDs at stores, libraries or on digital cable stations to do routines at home.
Swimming is likely one of the most tiring of the weight loss exercises out there but it packs in a calorie burn of 450 per hour for 150-pound person by simply swimming laps.
A big benefit to this exercise is the fact that there is no pressure on your joints. Be aware of your appetite after this exercise, though. It can make you very hungry and sometimes leads to over indulgence.
Swimming also only works if you belong to a club with an Olympic-size pool or happen to have one at home.
Circuit Training has increased in popularity this past decade. It’s basically doing a series of weight training and cardio exercises at a fast pace and boasts a calorie burn of 550 per hour for a 150-pound person.
A good example of a circuit is doing five rounds of: a 200-meter sprint, 20 push-ups, 15 body squats and 15 pull-ups. This workout is never boring and will not only boost your weight loss program very quickly; it will tone your muscles.
7. Mountain Climbers
This full-body exercise will burn up to 500 calories per hour for a 150-pound person.
Mountain Climbers can be done by getting yourself into a push up position and basically bringing your knees to your chest in a running motion continuously while keeping your back straight and not arched. The sweat will be dripping all over the floor.
The exercise works your chest, triceps, abdominal muscles and all of your leg muscles at one time. To add an extra-special burn, do a push up after every three steps and repeat.
Before you begin any exercise program make sure you check with your doctor. It is also important to wear the right kind of shoes and exercise apparel.
Running or cross-training shoes can be found at any department store or sporting goods store. Comfortable and breathable athletic wear works best as well and can also be found in these stores.
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