For all those of you who might be a little on the heavier side, the constant battle of losing weight is something which can be identified and experienced on a day to day basis. The trade- off between mouth- watering junk food and having a good body is at times painful and agonizing. Tired of following exorbitant and impossibly rigorous diets? Studies show that losing weight through diets can cause more harm than good. So, it is advisable to keep a balance between your food intake and physical exercise.
Fat can be stubborn. We can all agree to that. But if you have that dedication and fire inside you to melt down all the extra fat from your body as quickly as possible, here are the top 10 easy, super effective, and compound exercises that will help you attain that sculptured body you always desired to acquire. These exercises are the best for rapid weight loss and help procure a lean, improved and perfect physique. Do try these out and conquer you goal!
- Brisk walking
Now that’s something which we all can do, and have the time for. A refreshing morning walk has miraculous powers. It is the easiest and the simplest way stay fit and keep heart diseases at bay. Brisk walking for 30 minutes can burn from 90-200 calories. The more you weigh, the more calories you burn in a half-hour walk. Walking is an outstanding cardio workout and helps you to tone your legs, stomach and hips. Rather than traversing on a flat route, you could add challenges such as sprinting and walking across hills. If you use a treadmill, set it at a slope for part of the time.
9. Pushups and weights
Pushups and weights are the most traditional weight loss and muscle buildup exercises. Pushups are particularly helpful to increase your upper body strength and toning your chest muscles. The secret ingredient is to mix this exercise with a variety of other exercises for an all-round weight loss plan. Lifting weights can help you churn the fat and tone your body, if done properly. Naturally, weight lifting helps to increase your metabolism rate, which in turn burns up around 20 calories a day. Doing these exercises thrice a week will do the trick.
You can imagine the importance of yoga just by the fact that there is an entire day dedicated to it! Yoga helps to burn around 180 calories per hour. It is not necessary to do hardcore exercises for drastic weight loss. Meditation and stretching can do wonders and work equally effectively. Doing yoga for a few months will show sweeping changes as far as your flexibility, concentration, body pain, weight loss and anxiety are concerned. There are hundreds of different positions to learn and perform, so boredom is not an option. It helps your body and soul, and cleanses everything. It increases one’s mindfulness and the way a person perceives his/her body. To burn fat fast, power yoga is highly recommended.
7. Jumping Squats
Squatting is one of the most effective exercise to lose weight by burning those extra calories and to tone your butt. The additional jumping also helps to reduce the overall fat from your body. Squatting without weights also helps to emphasis on cardiovascular activity. However using weights while squatting will help develop lean body mass and aggravate your metabolism along with weight loss. Each set should include squats, followed by jumping. Do 25 squats and 100 times jumping one after the other. Repeat this set at least 10 times. You will automatically realize within a minute or two that it is one of the most challenging exercises.
In recent times, kickboxing has become increasingly famous everywhere. Kickboxing falls into the category of moderate to intense cardiovascular workout, which will easily help to melt those pounds. It is an amalgamation of boxing, aerobic training and martial arts. It is one of the finest ways to lose weight easily and quickly. Also, it can be super fun too! You will utilize a lot of muscle which helps carving out the calories. One hour of kickboxing will help you lose up to 600 calories! It is extremely exhausting and you can feel the effects and changes within yourself.
What can be a more fun way of losing weight! Dancing has multiple rewards, and losing weight is one of the top benefits. You have choose any dance form such as hip hop, jazz, contemporary, salsa, classical or anything which you prefer. To be precise, on an average, dancing helps you lose up to 600-800 calories per hour. It targets the entire body, so the weight loss is uniform throughout. It improves physical as well as mental health. Boosting your stamina and confidence, dancing is one of the best exercise to indulge yourself. The whole body is in motion, and the music keeps you energized, without feeling exhausted and irritated.
If you love to exercise with a whole bunch of people, then you should opt for aerobics. It is among the top exercises to lose weight. It targets the kegs, hip and butt area the most, which are the areas of prime concern for women. It will guarantee you results within 2 weeks. On an average, a person can burn 400 calories in a low impact half an hour session. And during an intense workout session of half an hour, you can burn up to 700! Aerobics will make you flexible and fit. Aerobics classes can be fun and variations in the exercises will ensure that you do not get bored.
Cycling brings out a lot of sweet childhood memories associated with it. Cycling can burn 500-1000 calories per hour, depending on your speed and resistance. Depending on whether you like riding outside on inside, you can buy a real cycle or an exercise bike. It is a super easy exercise and helps you shed weight really fast. It will tone your legs and arms. The faster you go, the more calories you incinerate. So dust off your old cycle and take it out for a ride early in the morning with friends and enjoy nature and other perks such as weight loss and body strength. Go for it!
2. Running/ jogging
No one can beat running when it comes to weight loss. The most tiresome and heavy exercise, running/jogging in the morning can do wonders to your body, provided you don’t give up and do it regularly. And the good part is, the more you do it, the more you start liking it. Helps you built tremendous stamina, and those calories will just vanish away! Running at a stretch may seem like a torturous task, but it does help you lose around 600 calories per hour, depending on your speed. You a burn an impressive 400 calories per hour by jogging alone.
Trying to get the perfect summer body, but tired of the burning hot weather? Here is a solution to all your problems. Swimming is an extensive workout, but at the same time it is very soothing too. It helps you burn an impressive 800 calories per hour by just doing laps up and down the pool! Other techniques such as backstroke, butterfly and breaststroke helps cut down on different amount of calories individually. Toning your body and muscles is an added advantage.
Exercise not only to lose weight, but to lead a healthy lifestyle too. These exercises are something which we all can follow on a daily basis. Just take out one hour each day from your busy schedule to work out and accomplish the body you always dreamt of having!