Are you one of those who casually stand on a weight scale, just to find you’ve put on 15 pounds? Looking for the fastest weight loss exercise? Luckily, there are many exercises to help you lose those extra pounds. It’s the most natural and safest way to lose weight and keep your body active.
Now you might be wondering, with so many workout options available, which one should you choose? The fact is that selecting the right exercises can make all the difference. Whether you prefer hitting the gym or working out at home, incorporating fat-burning exercises into your routine is essential. To learn more about staying fit with modern healthcare trends, check out how AI is transforming healthcare. Let’s explore the best exercises for weight loss!
1. High-Intensity Interval Training (HIIT)
As the name suggests, high-intensity interval training, or HIIT is the fastest way to burn fat. Using HIIT in a workout alternates between short bursts of intense cardio workout followed by rest periods of nearly equal time. This not only burns calories during the workout but continues to burn for hours afterward.
Why HIIT is Effective: It’s a great way to burn fat in a shorter time, and it impacts both the aerobic as well as the anaerobic system leading to more calorie burn in less time.
Example HIIT Routine
- Running or fast jogging for 30 seconds
- Rest for 15 seconds
- Repeat for 10-15 minutes
You may also combine HIIT with exercises like burpees, jump squats, stair climbing machines, and much more.
2. Jumping Rope
Also Check: Dance as Cardio Exercise
Jumping rope is not some sort of exercise to be used lightly. It is one of the most simple but effective home workouts to burn body fat for both men and women. 10 to 15 minutes per day will get your heart going and torch your entire body.
Why jumping rope works: This is one of the simplest exercises possible because it works on legs, core, arms, and even shoulders. It does not just increase endurance but also perfects coordination and balance. And the best part, it is an excellent way of losing weight. It can help you burn 10 calories per minute.
How to Do It: Jumping rope is a high-intensity cardio, so you can do it as a warm-up or incorporate it in a HIIT session.
3. Burpees
If you desire an exercise that engages your whole body, which also happens to be equipment-free, then burpees are the best move-in. This works for all the major muscle groups and can really get your heart rate spiking pretty fast.
Why You Are Going to Love Burpees: They are the perfect mix of strength and cardio for effective full-body burning of fats at home. Your arms, chest, legs, and core muscle set work together with a solid cardiovascular exercise.
How It’s Done
- Start standing position.
- Drop in the squat and lay your hands in the ground.
- Kick your feet back into a plank.
- Do your push-up.
- Jump your feet back toward your hands and soar up in the air in a standing position.
4. Squats and Lunges
While commonly done for strength training, squats and lunges do a great job of burning fat. They hit the lower body muscles, obviously, quads, hamstrings, and glutes; but your core muscles get a great workout too.
Why They Work: Building lean muscle increases your resting metabolism rate, meaning you’ll burn more calories even when you’re at rest.
How to Use Them
Here are a few steps to do a squat:
- Stand with feet shoulder-width apart. Place the feet flat and slightly turned out.
- Pull in those abdominal muscles to firm it up.
- Lower your body down so that you can sit in an imaginary chair and push your hips back, with your chest and knees over your toes.
- Move down as low as you can, getting your thighs down to or below parallel to the ground.
- Press up, keeping an inward pressure in the heels and squeezing your glutes at the end.
- You should keep proper form. Your spine should maintain neutrality throughout.
Do squat and lunge circuits as part of your daily workout routine. You can add weights or change your stances to make it more challenging.
5. Mountain Climbers
Mountain climbers are a great no-equipment exercise that combines cardio with strength training. This move is perfect for burning fat around the middle while engaging your arms and legs.
Why Mountain Climbers Burn Fat: It’s a full-body exercise that gets your heart up and works your core.
How To Do It
- Begin in a plank position.
- Bring one knee up towards your chest, and then quickly swap legs as if you’re running in place.
- Switch legs for 30-60 seconds.
6. Push-ups
Push-ups may seriously have your upper body breaking a sweat while burning calories. They work out your chest, arms, and shoulders; they also increase heart rate when performed quickly.
Why Push-ups Work: They build muscle mass in the arms, chest, and core parts of your body, and the more muscles you develop, the more fat you burn daily.
Adding to Your Routine
Perform some sets of them, either as a part of your warm-up or interspersed among other exercises to keep up that heart rate.
7. Planks
However, as the plank is not exactly a high-intensity exercise, it contributes largely to burning fats as it strengthens your core, improving your balance and posture thereby making other exercises easier.
Why Planks Help: Holding the plank position engages your entire body, including your abs, back, and legs. This eventually leads to improvement in muscle endurance, and the fats are burnt.
How to Do It
- Get into a forearm plank position.
- Keep your body straight from head to heels.
- Hold for 30-60 seconds.
8. Running or Jogging: A Classic Cardio Exercise
Running is a tried activity to burn off fat. It is easy, requires no equipment, and burns a tremendous number of calories based on how aggressively and long you run. Another option is dance as a cardio exercise that also helps to burn fat and give healthy vibes.
Why Running Works: Whether you enjoy a leisurely jog or interval sprints, running eliminates body fat fast and builds cardiovascular fitness.
How to Add It: Add runs or jogs to your weekly routine. Start with short distances and gradually add speed and distance.
9. Resistance Training
While cardio helps burn fat in the immediate sense, strength training creates lean muscle mass, which benefits the body to continue burning fat long after your workout is over. Adding weights or resistance bands to your routine will enhance fat loss, especially when doing them in combination with full-body movements.
Why Strength Training Is Good: Building muscle through strength training increases the level of metabolism so that you burn even more calories at rest.
How to Do It
Weight-training exercises, including deadlifts, bench presses, and rows, should be incorporated into your workout. The aim is always to try and use heavier weights over time, thus continuing to challenge those muscles.
These are all high-intensity fat-burning exercises, if you are suffering from a chronic condition or joint pain due to age, you can try low-impact exercises. Learn more.
How to Create a Workout Schedule That Enhances Fat Loss
If you really want to get your fat loss on track, then you have to be dedicated. Here we have created a one-week sample workout plan for a 155-pound person.
| Day | Exercise | Duration | Calories Burned |
| Day 1 | HIIT (Burpees, Mountain climbers, squats) | 30 min | 350 – 400 |
| Day 2 | Strength Training (Resistance bands, weights) | 45 min | 180 – 200 |
| Day 3 | Running / Jogging | 30 min | 300 – 350 |
| Day 4 | Rest and Recover (Yogga / Pilates) | 30 min | 150 – 200 |
| Day 5 | Full Body (Push-ups, Lunges, Jump rope) | 40 min | 350 – 400 |
| Day 6 | HIIT or Strength Training | 30 min | 350 – 400 |
| Day 7 | Rest and Recover (Light Walk or Stretching) | 30 min | 120 – 150 |
Based on the above sample plan, one can lose 1800 – 2100 calories a week. This is just a sample plan that might not suit you, considering your age or health conditions. To get a tailored plan appropriate for your health, contact Fitwell’s health professionals. Book an online consultation today.
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