Many types of physical activity can help with weight loss by burning more calories. The amount of weight loss varies depending on factors like age, starting weight, and diet.
It is estimated that nearly half the world's population tries to lose weight every year. Exercise is one of the most popular ways people try to drop some pounds.
Besides helping with weight loss, exercise has other important benefits like boosting mood, strengthening bones, and lowering the risk of chronic diseases.
In this article, we'll take a detailed look at the top 8 exercises that help with quick weight loss.
1. Walking
Can be Walking A good option for many beginners to exercise without feeling exhausted or needing equipment. Also, it is low impact, meaning less stress on the joints.
According to the American Council on Exercise, a person weighing about 65 kg burns around 7.6 calories per minute walking while a person weighing about 81 kg burns around 9.7 calories per minute of walking.
Also, studies done on some women withobesity showed that walking 50-70 minutes, 3 times a week, reduced their body fat by about 1.5% and waist size by about 2.8 cm.
To start, aim to walk 30 minutes 3-4 times a week. You can increase the time or frequency gradually as you get fitter.
2. Running and jogging
Although they seem similar, the main difference is running speed is between 6.4-9.7 km/h, while jogging is above 9.7 km/h.
The American Council on Exercise estimates that a 56 kg person burns about 10.8 calories per minute jogging and about 13.2 calories per minute running. A person weighing 81 kg burns around 13.9 calories per minute jogging and about 17 calories per minute running.
Also, studies show both running and jogging help burn visceral fat, the belly fat that surrounds internal organs and links to chronic diseases like heart disease and diabetes.
To start, aim to jog for 20-30 minutes 3-4 times a week. If running or jogging outdoors strains your joints, try softer surfaces like grass. Many treadmills have built-in cushioning, which might be easier on your joints.
3. Cycling
Is considered Cycling An exercise that doesn't need weights and is low impact, so it won't strain your joints much.
The American Council on Exercise estimates a 65 kg person burns about 6.4 calories per minute cycling. An 81 kg person burns about 8.2 calories per minute. Both at 10 mph speed.
Also, studies found regular cyclists tend to be fitter overall and have lower risks of heart disease, cancer, and death compared to non-cyclists.
Though cycling is usually outdoor, many gyms have stationary bikes so you can cycle indoors.
4. Weight training
Can help Weight training in building strength and boosting muscle growth, which increases metabolism at rest RMR, or the number of calories the body burns while resting.
The American Council on Exercise estimates a person weighing about 65 kg burns around 7.6 calories per minute doing weight training, while a person weighing about 81 kg burns around 9.8 calories per minute from weight training.
Also, studies over 6 months showed doing strength exercises 11 minutes three times a week increased metabolism by 17.4%, which equals burning 125 extra calories a day.
Additionally, another study found 24 weeks of weight training led to a 9% metabolism increase in men, about 140 extra calories a day, and 4% in women, about 50 extra calories a day.
Moreover, studies showed the body keeps burning calories several hours after the workout. Weightlifting, compared to aerobic exercises.
5. Interval training
Interval training, more commonly known as interval training High-intensity interval training HIIT is a broad term that refers to short bursts of intense exercise alternating with rest and recovery periods.
Usually, a HIIT session lasts 10-30 minutes and can burn a lot of calories. Some studies on active men found that high-intensity training burns 25-30% more calories per minute compared to other exercises, including weightlifting and cycling.
Also, many studies showed that HIIT is especially effective at burning visceral belly fat, which is strongly linked to many chronic diseases.
To start, pick an exercise type like running, jumping, or cycling, and set exercise and rest times. For example, pedal as hard as you can on the bike for 30 seconds, then pedal slowly for 1-2 minutes. Repeat this pattern for 10-30 minutes.
6. Swimming
The American Council on Exercise estimates a 65 kg person burns about 9 calories per minute swimming slowly or at moderate pace, while an 81 kg person burns about 11.6 calories per minute at the same pace.
Also, the swimming stroke affects calories burned. One study on breath swimmers found most calories burned during breaststroke, then butterfly, then freestyle.
A 12-week study on middle-aged women found swimming 60 minutes 3 times a week significantly reduced body fat, improved flexibility, and lowered heart disease risk factors. Plus, swimming is low impact, easier on joints, making it great for those with injuries or joint pain.
7. Yoga
Though not really a weight-loss workout, yoga burns a decent amount of calories and offers many extra health benefits that can help with weight loss.
Studies over 12 weeks on women with obesity showed those doing two 90-minute yoga sessions a week had bigger waist reductions compared to those who didn’t join.
Also, these women saw mental and physical health improvements. Actually, the study showed yoga can teach mindfulness and lower stress levels.
8. Pilates
According to some studies backed by the American Council on Exercise, a person over 64 kg burns 108 calories in a class Pilates for beginners in 30 minutes, or burns 168 calories in an advanced class for the same time.
Even though Pilates doesn't burn as many calories as some workouts like running, many people find it fun, which makes sticking with it easier over time.
Also, some studies on middle-aged women found that doing Pilates for 90 minutes 3 times a week led to a noticeable drop in waist, belly, and hip size.
Besides that, Pilates might reduce lower back pain and improve strength, balance, flexibility, endurance, and overall fitness. You can easily do Pilates at home or at a gym.
The realistic amount of weight you can expect to lose
It's important to remember that weight loss isn't always steady. Usually, people lose weight faster at first. Also, how much weight you expect to lose depends on several other factors.
Factors that affect weight loss include:-
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Starting weight.
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Age.
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Gender.
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Diet.
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Sleep.
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Health condition.
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Heredity.
Although most people want to lose weight fast, experts usually recommend losing no more than 0.5-1.5 kg or about 1% of body weight per week.
