The best exercises to lose weight are those that spend many calories in a short time, as in the case of running or swimming. But to lose weight efficiently and maintain results it is also essential to combine these with bodybuilding exercises that must be performed in the gym, with the supervision of a physical trainer.
Aerobic exercises, such as fast walking and running, increase heart rate and burn more calories while endurance exercises such as bodybuilding favor muscle hypertrophy, which is increased muscle size, which increases a person’s ability to burn calories even during rest.
10 best exercises to lose weight
Still, the exercises that are considered the best to lose weight are aerobic, which include:
1. Bodybuilding
Bodybuilding is one of the main activities for those who want to lose weight, because from their regular practice, it is possible to increase muscle mass, as well as endurance, strength and flexibility. The more muscle mass, the greater the person’s ability to expend calories at rest, thus favoring weight loss. However, for this to happen, it is important that the workouts are regular and that the person follows a balanced and healthy diet.
Amount of calories lost: The amount of calories burned during a bodybuilding workout can vary between 300 and 500 calories per hour, but this value depends on several factors, mainly intensity, type of training performed and conditions related to the person, such as physical conditioning, weight, physical structure and genetics. But this value can be even higher, since, as there is gain in muscle mass, calories continue to be burned up to 48 hours after exercise, including at rest, as long as the person trains moderately to intensely, continues to practice physical activity and have a healthy diet.
2. HIIT Training
Hiit training, or High Intensity Interval Training, corresponds to a set of exercises that should be performed in high intensity in order to accelerate metabolism and promote the burning of as much fat as possible. The exercises are performed intensely to greatly raise the heart rate and so it is more suitable for those who already practice some type of physical activity, although there are HIIT workouts for beginners, but that consist of a series of easier exercises.
Amount of calories lost: this exercise is able to burn up to 400 calories per hour. However, for this amount of calories to be reached and the body continues to burn calories, even after the end of physical activity, it is important that it be performed under the guidance of a physical education professional, as this is possible to achieve and maintain high intensity throughout the exercise.
3. Crossfit Training
Crossfit training is also quite intense and requires greater cardiorespiratory capacity, since the training is performed on a circuit with high intensity and with little rest time between exercises, and joint mobility, being therefore more indicated for people who are more accustomed to attending the gym. In this type of training are used different weights, ropes, tires and often exercises are performed, outside the gym or outdoors.
Amount of calories lost: this type of workout can promote burning up to 700 calories per hour. To enhance calorie burning, weight loss and muscle mass gain, it is important that the practice of crossfit is guided by a professional, especially if the person is a beginner in this sport, is sedentary or has some joint limitation.
4. Dance Lessons
Dance classes correspond to a dynamic way to improve cardiorespiratory capacity, strengthen and tone muscles, increase flexibility and have fun, and also be a great way to burn calories and lose weight.
Amounts of calories lost : Calories burned vary depending on the dance style and time it is practiced. In the case of forró, for example, it is possible to lose about 400 calories per hour, while in zumba it is possible to have an average spend of 600 calories per hour of exercise. However, in order to burn this amount of calories, the activity must be performed intensely.
5. Muay Thai
Thai is a very intense and complete physical activity, as it uses various muscle groups and requires physical preparation. Muay Thai workouts are very intense and promote improved cardiorespiratory capacity and physical conditioning, muscle strengthening and endurance, as well as improving self-esteem.
Amount of calories lost: The average caloric expenditure of practitioners is about 700 calories per workout. The amount of calories lost due to Muay Thai training varies according to the intensity of the workout and the physical fitness of the person, and can reach 1500 calories lost per workout when the person trains intensely and already has very good physical preparation.
6. Spinning
Spinning classes are done at different intensities, but always on top of a bicycle. These classes, in addition to promoting great calorie expenditure and promoting weight loss, also promote muscle strengthening, fat burning of the legs and improved cardiorespiratory resistance.
Amount of calories lost: in this exercise it is possible to burn about 600 to 800 calories per hour.. To enhance the caloric expenditure of spinning classes, the person must take the lesson according to what is requested by the instructor.
7. Swimming
Swimming is a complete exercise, because in addition to promoting better physical conditioning, it is still a cap to strengthen muscles and promote fat burning. Although the strokes are not too strong to get to the other side of the pool faster, it takes a constant effort, with few periods of stop. When the goal is to lose weight you should not only arrive from the other side of the pool, you need to maintain a constant and strong pace, that is, you can cross the pool swimming crawl and back, for example, as a way of ‘rest’.
Amount of calories lost: the practice of this physical activity can promote burning of up to 400 calories, as long as the person keeps pace and remains constantly on the move.
8. Water aerobics
Water aerobics is also great for slimming down and improving cardiorespiratory capacity. As water relaxes the tendency is to slow down, but if you want to lose weight, the ideal is to be in a class with the same purpose, because exercising at a rhythm for the elderly to stay healthy may not be enough to burn fat.
Amount of calories lost: In this type of activity it is possible to burn up to 500 calories per hour, but if that happens you need to be always on the move, enough to get the breath panting.
9. Race
Running training is excellent for promoting caloric expenditure and fat burning, and can be done both in the gym and outdoors. It is important that the race is always done at the same pace and preferably intensely. You can start at a slower pace, on the treadmill or outdoors, but each week you need to increase the intensity to achieve better goals.
In the case of people who do not have the habit of running or who are starting the practice of physical activity, running may not be the best way to initially promote caloric expenditure. Therefore, it may be recommended to start practicing aerobic exercises with walking until the person feels able to start the race. Check out a walking workout to lose weight.
Amount of calories lost: the caloric expenditure of the race can vary between 600 and 700 calories or hour, but it is necessary that the person maintains a good pace, does not take too many breaks and that the effort made to make the activity is able to leave the person panting, without being able to talk during the race. Here’s how to start running to lose weight.
10. Body pump
Body pump classes are an excellent way to burn fat because it is done with weights and step, working the main muscle groups, which promotes their strengthening and increased endurance, besides also improving cardiorespiratory capacity, since it requires greater physical conditioning to perform the exercises.
Amount of calories lost: Body pump classes promote a caloric expenditure of up to 500 calories per hour, but it needs to be done at the pace and intensity indicated by the instructor.
The ideal is to divide the training time between aerobic exercises and bodybuilding exercises, preferably 5 days a week, to lose weight effectively and continuously. During training, it is important to maintain the energy and hydration of the body, being in these cases recommended to bet on homemade energy drinks. Here’s how to prepare by watching our Nutritionist’s video:
How to start practicing exercises to lose weight
When starting some type of physical activity, one should undergo a professional evaluation, to check weight, fat folds and pressure. In addition, it is important to say your intentions, whether it is to lose weight, tone or hypertrophy, so that the training indicated by the instructor can be appropriate to the goal. The ideal frequency is 5 times a week, being at least 30 minutes per day, with moderate or vigorous intensity.
Usually the workout starts with aerobic exercises such as bicycle or treadmill and then the student can go to class or follow training in the weight room. As the student gains endurance, the exercises or the pace of the class should be more difficult, requiring greater and better effort of the muscles and heart.
What exercise to do to lose weight fast?
To lose 1 kg of fat per week, that is, 4 kg of pure fat per month, you should perform some exercise that burns approximately 600 calories per day, 5 times a week, in addition to daily bodybuilding.
best exercises
To achieve the desired caloric burn, exercise should be performed for 1 hour and keep the heart rate within the ideal, which should be approximately 80% of its maximum capacity. This ability, however, will depend on your physical fitness, age and exercise intensity. Exercising below these values will not help to lose weight but can bring other health benefits, such as improving cardiorespiratory capacity.
For extra help it is advisable to buy a small digital device called pedometer that shows how many steps the individual took per day. This appliance can be purchased in sports goods stores, department stores or the internet. But it is important to follow the guidance that is to take 10,000 steps a day at least.
Exercises to lose weight at home
It is also possible to do aerobic and muscle strengthening exercises at home, being a good way to burn fat. It is possible to walk quickly down the street daily, run starting at short distances and increasing the distance each week. Here’s how to make a
