There are plenty of reasons to maintain a healthy weight, from improving your health and reducing the risk of chronic diseases, to improving your mood, boosting concentration, and better mental health. Of course, losing weight can be a part of physical goals like building stronger muscles and bones, and finally fitting into those jeans your bought on sale last summer!
So what are the best workouts for losing weight? Scientific research shows that aside from dieting and maintaining a balanced and nutritious diet, exercising regularly is one of the best ways to burn calories, and that plays a key role in losing those unwanted pounds!
There are lots of ways to exercise regularly and best of all, most are free activities that go a long way to helping you maintain a healthy workout schedule. Before donning the running shoes and signing up for the next ultra-marathon, it’s worth considering your existing physical shape and setting some realistic goals that will help you lose weight fast.
You’ll want to find an activity that helps you achieve your weight loss goals, and also is not too taxing on your body.
Here’s a list of the best workout ideas and advantages for each workout that can help you shed those unwanted pounds fast.
If you’re starting a new workout routine to lose weight or have an old injury, it’s best to start slow and build muscle strength and flexibility to prevent any short-term injuries that will prevent you from exercising regularly. Here are the best low-impact workouts.
Low impact workouts like walking are great for beginners, require no equipment aside from some comfortable shoes, and don’t stress your joints or muscles.
Walking is a great way to establish a workout routine and is one of the best ways to lose weight. It can be done anywhere and it’s totally free, plus you can conveniently add it to your daily routine. Try adding a 30-minute walk during your lunch break, or going for an early morning and afternoon walk and you’ll be well on the way to losing weight.
As walking is a low-impact exercise, it’s great for all fitness levels and you can choose the amount of walking to suit your fitness workout. It’s worth calculating how many calories you want to burn each workout and then factor the amount in time by walking.
Harvard Health estimates that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h).
Another great low-impact workout that is excellent for weight loss is cycling. Cycling can be easily catered to your weight loss goals and is a great way to explore the local environment at the same time!
Best of all, cycling is a low-impact full-body workout, meaning you use all of your major muscle groups whilst cycling, helping strengthen your core and lose that belly fat!
In addition, the resistance effect on the body whilst cycling also promotes muscle growth, particularly around the glutes, hamstrings, quads, and calves.
Cycling burns between 400 and 1000 calories an hour, depending on intensity and rider weight. As muscle is leaner than fat, people with a higher percentage of muscle burn more calories.
Whether you’re looking for a healthy way to commute to work or you’re looking to lose some pounds fast and build muscle strength whilst taking in some nice views of your local area, cycling will tick all the boxes.
Swimming is another low-impact workout that is a great way to lose weight fast and promote muscle strength in all of the major muscle groups at the same time. It’s also a great way for people with pre-existing injuries or joint pain to get in shape.
Swimming can also be catered to your fitness level and weight loss goals. People who swim at an average pace in a lap pool burn an estimated 360-500 calories per hour depending on their body weight.
If you’re really wanting to burn fat faster, swimming vigorously or against the current in the ocean will increase your calorie burn to between 600-840 calories an hour depending on your body weight.
For those looking to lose weight as fast as possible, there are some excellent options available to suit different levels of fitness and skill. Many of these exercises will be catered to people with at least a moderate level of fitness, so it’s always best to consider your weight loss goals in line with your existing fitness level to make sure you don’t injure yourself at the start.
By far one of the most effective ways to lose weight, sprinting on a track, on a treadmill, or on stairs is a sure-fire way to drop those pounds super fast!
Studies have shown that a two and a half minute sprinting session can burn as much as 200 calories, so if you set up a sprinting and jogging workout for just 30 minutes (15 mins sprint/15 mins jog), you’d burn approximately 2400 calories.
It’s worth keeping in mind that the average daily suggested calorie intake for men is 2500 calories, and 2000 calories for women, so setting up a realistic sprint routine that won’t fatigue the body too much is also important.
Try doing sprints in intervals, either 30 seconds to a minute of high intensity sprinting, then the same amount of time at a slowed jogging pace until you can’t do anymore.
For those sprinting on a treadmill, try increasing a gradual incline each week to maximize your weight loss efforts. As your fitness improves, add more reps, and increase the incline, or take fewer breaks between sprints.
Running or jogging is a great way to burn visceral fat which accumulates around the belly, and regular running or jogging workouts will reduce various chronic diseases like heart disease and diabetes, studies have found.
Jogging is usually associated with a speed of 4–6 mph (6.4–9.7 km/h) and will burn between 420-500 calories per 30 minutes depending on body weight. It’s also worth noting that people with lower body weight will have a higher calorie burn than those with higher body weight, making jogging a great activity to stay in shape and keep those pounds off.
Depending on your running pace and terrain, a general running pace is considered faster than 6 mph (9.7 km/h). Runners averaging 10 miles per hour will burn around 900-1300 calories per hour depending on body weight.
A study has also found that runners have a 25%–40% reduced risk of premature mortality and live approximately 3 years longer than non-runners.
Another great exercise workout for losing weight fast is rope jump. With little equipment needed and the ability to do it anywhere, rope jump is a great way to shed those pounds and improve full-body fitness.
Depending on your existing weight, a 30-minute rope jump session with medium intensity will burn around 220-340 calories. Increasing intensity will boost the calorie burn to 340-500 per 30-minute session depending on body weight.
While there are plenty of ways to lose weight fast, it’s important to weigh up all the factors and calculate a realistic weight loss workout plan for you. This should take into account the following considerations:
Set realistic goals and consult a doctor or personal trainer for advice if you’re unsure. Most experts will recommend losing between 1–3 pounds (0.5–1.36 kg) per week, or no more than 1% of your body weight.
Most of all, it’s important to find a workout routine that you enjoy, as this will help you maintain your path to your weight loss goals.