Losing weight isn’t easy, but it doesn’t have to be difficult, either. Losing weight requires a significant amount of exercise and commitment, both of which can be hard to muster when you’re going it alone. By enlisting the help of friends and family members, you can keep yourself accountable and motivated to reach your weight loss goals. The following 10 exercises are designed to help you lose weight quickly and effectively so you can look great in no time!
1) High-Intensity Interval Training (HIIT)
This type of exercise alternates intense bursts of work with short periods of rest. HIIT is an excellent way to burn calories in a short amount of time. One study found that people who did HIIT for four weeks lost about the same amount of weight as those who followed a strict low-calorie diet, but exercised less.
2) Cardio
Cardiovascular exercises are an excellent way to help you lose weight quickly. They strengthen your heart, improve your circulation, and increase the rate at which your body burns calories. Cardio doesn’t have to be hard–it can be as simple as a 30-minute walk every day or using the stairs instead of the elevator.
3) Strength Training
Strength training is essential for weight loss. It builds muscle, which burns more calories than fat does. And the stronger you are, the easier other exercises are. But there’s a catch: You have to work out hard enough for it to be effective.
4) Pilates
Pilates can help you lose weight, build muscle, and become more flexible. However, it’s not for the faint of heart. Pilates takes a lot of focus, concentration, and patience. These exercises are meant to be done on a mat with a resistance band.
5) Jumping Rope
Jumping rope is a great way to break a sweat and jump-start your weight loss efforts. It doesn’t require any other equipment, which makes it easy to get in a quick workout at home or the office. The speed of jumping rope also works your calf muscles, which will help you lose weight faster by increasing your metabolism.
6) Running
Running is a great form of exercise because it doesn’t require any equipment, and you can do it anytime. It’s also one of the best ways to lose weight because it burns calories very quickly. If you want to start running but don’t know where to start, here are some tips:
- Find a location that’s flat, with good weather and little traffic or other hazards.
- Wear comfortable clothes
- not too tight or restrictive
- that cover your arms and legs so they won’t chafe when you run.
7) Swimming
Swimming is a low-impact exercise that can help you lose weight. The best part about swimming is that it doesn’t put any stress on your joints. It’s easy on the knees, back, hips, and ankles. Swimming will also strengthen your upper body by requiring you to use all of the muscles in your arms and chest while moving through the water.
8) Cycling
Cycling is one of the best ways to burn fat quickly. It’s easy on your joints, so it’s great for those who can’t tolerate high-impact exercises such as running or jogging. Plus, the whole body gets involved in a cycling workout—not just your legs.
9) Elliptical
One of the best pieces of exercise equipment for burning calories is the elliptical. Ellipticals are stationary bikes with an arm on one side that moves up and down. The motion is very similar to running, but you don’t have all the impact on your joints because you’re not running.
A good way to start is by setting a goal for yourself. If you want to lose weight, set a goal of burning 500 calories in 30 minutes or less.
10) Rowing
Rowing is a vigorous exercise that will keep your heart rate high, which is essential for burning calories. It also engages most of the muscles in your body, giving you a full-body workout. To do this exercise, grab an oar or something heavy that weighs around 10 pounds. Place it on the ground in front of you and sit with your back straight up against the wall. Extend both legs out in front of you with your feet flat on the ground.