Regardless of your health goal, exercise is an important part of losing weight. It helps you burn calories, build strength and boost your mental health, but which exercises work best? We’ve rounded up three expert-approved workouts that will give you the maximum results for your time and energy. And remember: You’re free to experiment with anything on this list if you want.
Cardiovascular Exercises
Cardiovascular exercises are a great way to get your heart pumping and burn calories. Doctors recommend a minimum of 30 minutes of cardiovascular exercise each day.
Aside from calorie burning, cardio also helps boost your immune system and improve your circulation. Some examples of cardiovascular exercise include jumping rope, running on a treadmill or stair climber and cycling.
The best part is that you don’t have to be an athlete to enjoy them. The average person can perform a low-impact cardio workout at home or the gym.
One of the most important types of cardio for weight loss is high-intensity interval training (HIIT). This type of exercise, which consists of short bursts of intense activity followed by brief periods of rest, is great for the fat-burning metabolism boost. This is particularly true if you incorporate it into your routine with a nutrient-rich diet. To get the most bang for your buck, try mixing it up with some strength and flexibility training as well.
Strength Training
Strength training is one of the most important components of a weight reduction exercise program. It helps reduce body fat and increase lean muscle mass, which is the most efficient way to burn calories.
It also helps build strong bones and improve balance, coordination, and posture. It can even reverse some aging factors in skeletal muscles.
For best results, strength training should be part of a comprehensive fitness routine that includes cardio. This routine should include at least two to 3.5 hours of resistance exercises distributed evenly throughout the week, according to national guidelines.
You can do strength training on your own or with a personal trainer. If you do it with a trainer, they’ll guide you through the movements and help ensure proper technique. They’ll also recommend a variety of equipment to keep your workouts challenging.
Flexibility Exercises
Flexibility is an important component of any exercise program. It not only helps you perform better during your workouts, but it can also help you maintain a healthier weight. The most obvious benefit is that flexible muscles are less prone to injury, and are also more likely to help you burn calories at higher rates.
A good flexibility training program will include both stretches performed prior to your routine and stretches done afterward, ideally in conjunction with another cardio or strength training exercise. A ten minute session of stretching before your work out is not only fun, but can also boost your performance during the actual workout. While a ten minute stretch session after your workout may not burn a significant amount of calories, it will certainly improve the quality of your post-workout recovery time and reduce muscle soreness. The best part is that it will only take a few minutes out of your day and can actually be more enjoyable than your workout itself!
Yoga
Yoga is a great way to build mindfulness and awareness of your body and mind, and it can also be a helpful tool for weight loss. Although it doesn’t offer a lot of cardio, yoga can help you burn calories without feeling as hungry afterward, which is good news for people who are trying to lose weight.
It also increases stamina and flexibility. It improves your mental focus and is a stress-reducing practice that helps you relax.
When choosing a yoga practice for your weight loss workout program, make sure you choose one that fits your needs. For example, if you have joint or knee issues that prevent you from doing certain poses, look for classes that include chair yoga.
Yoga is a great way to reduce stress and promote weight loss, and it’s something that can be done by anyone. It can be especially helpful for beginners who are new to fitness and want a workout that is low-impact.