Did you know that nearly 90% of people who want to lose weight rely on restricting certain foods? Almost 40% of them also restrict quantities to shed those extra pounds. Although these are good strategies, you should also do certain physical exercises to accelerate your weight loss process.
But what is the most efficient exercise to lose weight? And how often you have to do it? Luckily, there are a bunch of exercises that can help you eliminate fat, so you don't have to be stuck with just one. Keep reading this article to learn what you have to do to get in shape again!
1. Go for a Run
Especially if you're not really a fitness professional, running is one of the simplest and most effective exercises you can do to lose weight. It can be done both indoors and outdoors, you can listen to your favorite tunes while running and you can lose many pounds in just a few months or even weeks.
Running trains your legs and your cardiovascular system, improving your endurance and stamina. You'll feel better after a good run and this activity will kick your metabolism into high gear which in turn helps you burn more calories.
2. Jump Rope
Jumping rope is actually a relatively difficult exercise. You probably see kids doing it with little to no effort, but for untrained adults, it can be challenging at first. That's because jumping rope involves mild plyometric exercises that put a high demand on your body.
Plyometric exercises involve jumping and they can be very varied – from regular squats to weighted pushups. However, they help your body burn a lot of calories and that's why jumping rope is so beneficial for losing weight. Do it several times a week for 15-20 minutes (you need to get sweaty to reap the benefits) and you'll see results in no time.
3. Do Compound Exercises
What if you have some gym experience and you need to lose those extra pounds you put on in the last months? In this case, going back to the gym and doing compound exercises seems like the best bet. Compound exercises like deadlifts, bench press, military press, and barbell squats involve working multiple muscle groups at the same time.
This is a great thing because when more muscle groups are worked, your body will be forced to adapt and burn through all your fat stores. Doing deadlifts is not a simple task, but it helps you develop great power while getting rid of unwanted fat layers. Just make sure that you do these exercises with proper form to avoid injuries.
4. Do Sprints
Nope, sprinting and running isn't exactly the same thing. You can jog as slowly as you can and this is still considered a great physical exercise. Running usually builds your endurance while helping you lose weight. Sprinting, on the other hand, means going at full speed for a minute or more, depending on your fitness level.
Short, intense exercises are more effective for losing weight than long, less intense exercises. If you want to mix things up and build great leg strength, do 6-8 sprints per workout. Do this several times a week and you'll see the fat around your belly melting like ice cream on a hot summer day.
5. Do High-Intensity Interval Training
This is also called HIIT and it's one of the best ways to get back in shape. HIIT involves doing long periods of exercise followed by short periods of explosive movements. The cycle repeats for a certain number of minutes such as 20 or 30. You get one break during your HIIT workout (if at all) and you can build insane power and stamina after just a few weeks.
Granted, not everyone might be suitable for HIIT, but you need to give it a chance. Find a good gym where HIIT sessions are held and test your physical skills. Some of the exercises incorporated in a standard HIIT session include burpees, squats, lunges, jumps, jumping jacks, and more. Some of these exercises are easier to do, others will test your body at maximum. Your main advantage is that you can get back in shape really quickly while making a few new friends in the gym.
6. Do Boxing or MMA
Don't worry, practicing boxing or mixed martial arts won't make you a violent person. Quite the contrary, you'll get the chance to eliminate a lot of accumulated stress and become a much calmer person. These sports also put a high physical demand on your body, so whether you want it or not, you're going to lose weight while getting stronger.
Why is this happening? Because martial arts rely mostly on explosive movements. You're going to punch hard, twist your core, have good footwork and launch powerful kicks. All of these small exercises and movements increase your metabolism and help you burn more calories. On top of that, you also develop your confidence knowing that you can strike hard in case you get in a dangerous situation.
7. Do Squats
Squats are part of a regular leg routine, but you can also focus just on them to lose weight. There are multiple types of squats you can do, including plyometric and weighted squats. Start with something simple and build your own sets of properly-executed squats. These exercises work your legs where the biggest muscle groups reside. Working your legs stimulates your entire body and helps you lose fat quicker.
Which One Is Most Efficient Exercise For You?
Although it will not make you lose weight overnight, the most efficient exercise from this list should definitely be a part of your weight loss program. Pick your favorite, plan your own sets and workouts, and stick to the plan for a few weeks. You'll be amazed by the results you can achieve!
On top of doing physical exercises, counting calories is also an excellent way to keep track of your diet and speed up your weight loss process. Check out our article to learn everything you need to know about counting calories!