Several workouts are a non-harmful and enjoyable way to lose weight. These do not necessarily include equipment or going to the gym. Many of them can be done daily with simplicity. But you should take care of health issues and have a realistic approach about the amount of weight loss possible. Following are some workouts that are proven in reducing weight. You can try them out.
It might sound simple, but research has proved that it is one of the most efficient ways to lose weight due to features such as convenience, ease of doing, no need for equipment, no stress on joints, and easy adaptability in daily life.
One can start to develop a habit of walking regularly by scheduling about thirty minutes to walk 3-4 times a week. Other than this, add more steps via trying to walk in general life scenarios, such as walking during lunch breaks, taking stairs instead of a lift when not required, and taking your dog out for a walk.
2. Jogging or Running
Preventing Chronic Diseases
Jogging and Running are different in their speed range. Jogging speed ranges between 6 and 10 km per hour, whereas running speed is always more than 9.7 km per hour. Studies have found that both help burn harmful visceral fat or belly fat, which surrounds our internal organs and increases the risk of chronic diseases like diabetes and heart diseases. Try jogging for 20-30 minutes 3-4 times a week to develop a regular habit of doing it.
It is a widespread activity, but we shouldn’t underestimate it. It is good to improve overall fitness, but the evidence is good for weight loss. It has been found that it increases insulin sensitivity and lowers the chances of getting heart disease and cancer than those who don’t cycle regularly.
4. Weight Training
It is an approved choice by many who want to lose weight. It has been proved to increase the resting metabolic rate (RMR) and the number of calories one burns during resting. Moreover, studies have shown that it continues to burn calories even after many hours of weight training exercise. It also may help build muscle mass.
It is a well-admired way for weight loss, which doesn’t feel heavy on joints, and thus one can do it without any risk of injuries and joint pain. According to Harvard Health, a 70 kg person burns approximately 466 calories an hour of swimming. Moreover, according to a 12-week study on 24 middle-aged women, swimming for an hour for three days a week considerably decreased body fat and several risk factors for heart diseases, such as total cholesterol and blood triglycerides. It raises flexibility also.
Relieve Stress and Exercise with Yoga
It is a well-known way to relieve stress and exercise. It provides many health benefits, one of them being weight loss. According to Harvard Health, a 70 kg person burns approx 149 calories in 30 minutes of yoga. It has also been found to improve mental and physical health. It helps improve mindfulness that allows you to understand your body’s hunger signal better, thus developing control over your eating habits, which is highly significant from a weight-loss perspective and in general.
It is a beginner-friendly exercise that can help you lose weight when combined with cardio or other weight training exercises. It burns fewer calories than other aerobic exercises, but it’s fun to do and makes it easier to do daily, which compounds over time as significant weight loss compared to those who don’t. Apart from this, it reduces lower back pain and improves flexibility, endurance and overall fitness. It would help if you started by incorporating it into your everyday schedule. The beneficial effects can be increased by taking a well-balanced diet valid for all exercises.
8. Jump Rope
It is a full-body workout, engages the core muscle, burns calories, and improves flexibility, coordination, toning, stability, and cardiovascular health. Moreover, it builds strength and lowers the risk of injury. You can start it by doing it for one minute and can jump with one or both feet, skip or twist your hips. Do this three times by resting for one minute after completing each cycle.
9. Strength Training
It helps build muscle and increases metabolism. You can try doing it using a dumbbell exercise, as explained. Take one dumbbell and do ten squats and ten dumbbell rows per arm. Rest for a few minutes between rounds. You can make it more challenging by using two dumbbells or raising its weight.
High Intensity Interval Training
It is High-Intensity-Interval-Training. It is one of the most efficient ways to burn calories, increase your metabolism and thus lose weight. In this exercise, the body is pushed to its limits with all its energy.
A point to take care
Workout done in intervals boosts the benefits of cardio and strength. However, it would be best to do exercises in a short time with intense effort combined with rest periods, alternating with each other.
At DareMe, there are some of the best online workouts and yoga courses that are absolutely free and you can try them out which could prove to be very beneficial for your mind and body. Visit our page at https://www.dareme.live/ and you can find a list of several workout classes to choose from depending on your needs.
Many exercises have proven to help lose weight, and so far, we have discussed the exercises that help lose weight and the importance of intervals. However, remember that all these exercises involve corresponding precautions, age and medical conditions. Therefore, consult your doctor before doing many workouts, excluding walking, running, etc., which are general.