8 Best Exercises for Weight Loss. The more calories you burn, the faster you will lose weight. These energy-consuming exercises are worth adding to your workout.
What type of exercise is best for weight loss
The debate over which is more effective: cardio or strength training, is still ongoing. A study by Leslie Willis and his colleagues from Duke University showed that it is better to combine exercises.
Participants who did only cardio lost more fat. But people who combined cardio with strength training not only lost weight, they also gained muscle mass.
The benefits of combination training are supported by a study by Suleen Ho of Curtin University in Australia. Twelve weeks of combination training helped subjects lose weight and body fat more effectively than cardio or strength training alone.
It turns out that for maximum effect you need to do both cardio and strength exercises.
The first ones are more energy-consuming, but the second ones will pump up your muscles and, due to the oxygen debt, will help burn calories not only during the workout, but also after it.
Lifehacker has found the most energy-consuming exercises for a combined workout. First, let’s look at the options that require equipment: a barbell, weights, ropes, a medicine ball, and then we’ll move on to fat-burning exercises with your own weight.
What Equipment Exercises Are Good for Weight Loss
1. Thrusters
This exercise was clearly invented in hell. First, you squat with the barbell on your chest, and then, without stopping, do a push press. You can’t move slowly: you will lose speed and momentum and you will need an additional squat to push the bar up. Therefore, thrusters are performed very intensely and expend a lot of energy.
Thrusters are great for working your hips and buttocks, shoulders and back. They also involve your abdominal muscles.
Find a weight that allows you to do 10 thrusters without stopping, or better yet, incorporate them into an interval workout, and you’ll regret being born.
2. Double Rope Wave
A study by Charles Fountain of the University of Minnesota Duluth found that a 10-minute workout with two ropes burned 111.5 calories—about twice as many as running. Participants did a two-arm vertical wave for 15 seconds, then rested for 45 seconds. They did this 10 times.
During this exercise, the latissimus dorsi and anterior deltoids are well loaded, while the rear deltoids and trapezius act as synergists. Thus, the exercise not only helps burn calories, but also loads the entire upper body well. The quadriceps and buttocks are also involved in the work , and the press and back extensors stabilize the body.
This video shows rope exercises, including a double wave.
Try repeating Fountain’s experiment and doing 10 sets of 15 seconds. If it’s too hard, reduce the time to 10 seconds. You can also create an interval workout from the different rope exercises shown in the video.
3. Medicine Ball Wall Throws
Wall ball throws are similar to thrusters. You start in a squat position, then stand up, but instead of doing a push press, you throw the ball at the wall. This exercise works the quads and glutes, shoulders, back, traps, and core.
The ball throws should be performed at a high intensity, and the load can be scaled by increasing the weight of the ball and adjusting the height to which you throw it.
Do 2-3 sets of 20-25 reps or incorporate throws into interval training. For example, throw a ball for 30 seconds, then do burpees for the rest of the minute , and so on until you count 100 throws.
4. Kettlebell snatch
In January 2010, the American Council on Exercise (ACE) published the results of a study showing how many calories you can burn with a kettlebell snatch.
The subjects performed six jerks in 15 seconds, and then rested for 15 seconds. And so on for 20 minutes. The participants burned 13.6 kcal per minute aerobically, and 6.6 kcal anaerobically. That’s 20.2 kcal per minute and 404 kcal in 20 minutes!
In addition to increased calorie burning, kettlebell snatch is useful for pumping up the back and legs, strengthening the wrists and grip strength. The exercise develops endurance and speed, trains coordination of movements.
To burn more calories, choose five kettlebell exercises and do three rounds of 15 reps of each with 30 seconds rest between exercises.
What Bodyweight Exercises Will Help You Lose Weight
1. Jumping rope
Jumping rope works the leg muscles, triceps and chest muscles. The exercise can burn from 700 to 1,000 kcal per hour depending on the intensity. 20 minutes of jumping rope is equal in energy expenditure to 45 minutes of easy running.
Unlike running, jumping puts less stress on your knees because you land on both feet. This is an added bonus for overweight people.
You can start your workout with a skipping rope: jumping will help warm up your body well for the following exercises. After the joint warm-up, set a timer and jump for 45 seconds at a medium pace, then 15 seconds at a fast pace. Rest for a minute and repeat nine more times.
If you want to burn even more calories, learn how to double under. Here’s a good training routine:
- two single jumps, one double – repeat 10 times;
- two singles, two doubles – 10 times;
- two singles, three doubles – 10 times and so on.
If you can already do doubles, try Annie’s famous benchmark. First, do 50 double unders and sit-ups (from a prone position), then 40, 30, 20, and 10. All for time and without rest breaks.
You can also diversify your workouts by adding other exercises with a jump rope. You will find 5 options in this article .
2. Burpee
High-intensity burpee workouts burn 8 to 14 calories per minute. That means you can burn 280 calories in 20 minutes doing burpees. You can also make the exercise more challenging by adding box jumps, barbell jumps, pull-ups, and other variations .
You can see the burpee technique in this article . Here are some options for training:
- Beginner’s Descending Burpee Ladder: Perform 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpees with a minute’s rest between sets.
- 100 Burpees . Perform 100 burpees, rest as needed.
- Two Minute Burpees (Advanced): Set a timer and do as many burpees as you can in two minutes. Make sure your technique is sound: touch your chest and hips to the floor, and lift off the ground at the top.
3. Exercise “Mountain Climber”
Get into a prone position and bend your knees one by one, as if trying to reach your chest with them. The ” mountain climber ” is done quickly, but the pelvis and back are firmly fixed.
The exercise works the abs and hip flexors well, and the intensity increases calorie expenditure. Depending on your weight, you can burn 8 to 12 kcal per minute.
Of course, you won’t be able to do Mountain Climbers for 10-20 minutes straight. Instead, combine them with other exercises in an interval training routine. For example, 20 Mountain Climbers, 10 Push-ups (can be done from your knees), 20 Jumping Jacks, 15 Air Squats. Do 3-5 circuits, resting 30 seconds between circuits.
You can also do the “Mountain Climber” according to the Tabata protocol: 20 seconds of active performance, 10 seconds of rest. The number of circles is determined by how you feel.
4. Jump squats
Squats without a barbell or dumbbells are hardly effective exercises. Another thing is squats with a jump. In this exercise, you go into a squat and come up with a jump. Due to this, the exercise becomes much more intense, and you spend more calories.
Do three sets of 20-30 reps. And yes, you won’t have to jump for very long before you get a good workout in your leg muscles.
How to Do Weight Loss Exercises Without Equipment
For a bodyweight exercise to help you lose weight , it needs to be intense and long lasting. Simply put, if you do 20 squats and then rest for five minutes, you’ll certainly strengthen your muscles, but you won’t burn many calories.
So, do high-intensity exercises, or better yet, incorporate them into interval training with a certain amount of rest between sets—from 10 seconds to one minute. This way, you’ll keep your heart rate high throughout the workout and burn more calories.
Also, remember that no workout will help you lose weight unless you review your diet. Combine exercise with diet, and you will see the first results very soon.
KEEP TRAINING
Pumping: Kettlebell Workout for a Beautiful and Toned Body
Pumping: A Super Complex With Dumbbells That Will Help You Lose Weight.
