Exercises For Fast Weight Loss

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Effective weight loss exercises are an important part of a weight loss wellness program and, like a healthy diet, are essential for best results.

The best exercise routines will combine the aspects of cardio and muscle toning exercises, as it is this combination that allows you to achieve immediate visible results.

Along with training in gyms, you can lose weight by doing housework, for example, cleaning the house can burn from 200 kcal per hour, and work in the garden or in the garden - 350 kcal per hour.

Effective exercises for fast weight loss

There are two ways to achieve quick weight loss - either with the help of low-calorie diets, the results of which will not last for a long time, or with the help of a combination of more complex but beneficial habits, including changing the diet to a balanced and healthy one, and a set of physical exercises that allow you to maintain positive results for a long time.

A very important point when choosing the second, healthier and more rational weight loss option, is to avoid consuming more calories, which will compensate for the actively burned calories during exercise.

To achieve the best results, in addition to exercise for fast weight loss, you must follow these rules:

Replace high-calorie desserts with fresh berries or fruits;
Drink at least 1.5 liters of water per day;
Replace to the maximum bakery and pasta products, as well as rice with protein foods and vegetables;
During sedentary work, move more, take short walks and breathe fresh air during breaks.

The best exercises for fast weight loss are:

Aerobics - an hour's lesson burns about 800 kcal. The most effective sets of exercises for weight loss include elements of aerobics, their main purpose is to lose weight in the thighs, buttocks and legs - the most problematic areas of almost every woman. A daily one-hour workout, divided into two sets of half an hour in the morning and in the evening, guarantees visible results within the first two weeks;
Swimming - 800 kcal is burned during an hour's lesson. Swimming is a great way to keep all the muscles of the body in good shape and burn excess weight, and if you combine it with a Charcot shower or jacuzzi, you can simultaneously improve your skin condition, get rid of cellulite and avoid stretch marks;
Rowing - an hour's lesson burns from 500 to 660 kcal. This type of physical activity is not only very effective in terms of weight loss, but also very entertaining and fun. With the help of rowing, the muscles of the arms and abs are pumped up, calories are actively burned and the mood improves;
Walking - 360 kcal is burned during an hour's lesson. Walking is not only the easiest exercise for fast weight loss, but also helps to strengthen the heart muscle, and also helps to strengthen the muscles of the legs, abdomen and thighs. Slow running long distances, walking on hilly terrain or uphill will increase the load and, accordingly, the number of calories burned;
Dancing - 600-800 kcal is burned during an hour's lesson. In addition to being one of the most effective ways to lose weight, dancing is also one of the most fun and self-esteem-raising forms of exercise. In addition to burning calories, dancing can help relieve stress and depression quickly;
Horse riding - 200-600 kcal is burned during an hour's lesson. Of course, not everyone has the opportunity to afford this way of losing weight, but horseback riding is worth the effort to find the nearest equestrian club, as it is one of the best ways to be healthy, enjoy nature and stay in good physical shape. Horseback riding will help tone the muscles of the abs, hips and buttocks, as well as actively burn calories;
Kickboxing - 600 kcal is burned during an hour's lesson. This type of martial arts is one of the best sets of exercises for fast weight loss of legs, abdomen, buttocks and arms;
Yoga - 180 kcal is burned during an hour's lesson. The technique based on smooth stretching and contraction of muscles has a positive effect on the state of mind and health of the body as a whole, helps to relieve back pain, increases flexibility and muscle tone;
Strength exercises - 200 kcal is burned during an hour's lesson. Just three workouts of 35 or 40 minutes a week of this type of exercise for fast weight loss of the abdomen, legs and buttocks help burn extra calories and keep the muscles of all groups in good shape.

Whichever type of the above exercises is chosen for weight loss, it is necessary to take into account the state of health, and if you have any diseases, it is advisable to consult a doctor before starting training.

Exercises for fast belly weight loss

In order to quickly bring the body into shape, and especially the abdominal area, it is not necessary to endlessly pump the abdominal muscles and torment yourself with many hours of strength training. You can solve this problem in more pleasant ways, namely with the help of such types of physical exercises as:

Zumba - 500 kcal is burned during an hour's lesson. This new type of exercise for fast weight loss of the abdomen, legs and buttocks came from distant Colombia and is a dance fitness program that is performed to specific music that is a mixture of the rhythms of cumbia, salsa, reggaeton, meringue, rumba, mamba and flamenco;
Wing Chun - 700 kcal is burned during an hour's lesson. This type of physical exercise is one of the varieties of the Chinese martial arts Wushu;
Belly dancing - 400 kcal is burned during an hour's lesson. Belly dancing helps to quickly bring the abdomen and abdominal muscles into proper shape, since during this type of dance, the muscles of this particular area are tense and worked out the most.

The most effective types of exercises for fast weight loss of the abdomen

Exercises for fast weight loss of legs

There are many exercises for weight loss and body shaping in the legs, hips and buttocks, and the most effective types of exercises for fast weight loss in these areas are: