Eating food that contains more calories than you burn in your daily activities can lead to weight gain. Over time, these calories add up and then cause Obesity. Obesity and weight gain lead to more deaths in the country and worldwide at large than underweight. The common symptom is having too much body fat, which increases the risk of serious health issues in the human body. So the bigger advice is to lose weight.
There are different ways to lose weight, which include changing your lifestyle such as diet and doing more exercise through gym workouts. Workouts to Lose weight help improve your cardiovascular health and also reduces the risk of obesity-related complications.
So in this article, we are going to list out the most effective workouts to lose weight as fast as possible, and also advise you on healthy ways to do the workout and how to do it so that you will get good results in a limited time.
But before we get into the list, let me point out one important thing. Working out to lose weight is not for everyone. For some people, because of their medical condition, it’s actually much healthier to ignore working out altogether and focus on other means to lose weight.
If you want to work out to lose weight, it’s advisable to talk to your doctor before going on any weight loss plan, especially if you have any overt cardiac disease or a high coronary risk profile. In fact, even if you don’t have one, you should always talk to your doctor before going on an extreme weight loss plan.
Apart from that, scientists have also revealed that too much workout can actually kill, but it’s not common. They revealed that white men who do exercises at least seven and half hours (7½) a week have almost twice a chance to suffer from heart disease than those who do a modest amount of exercises a week. According to the scientist, this revelation does not apply to black men.
However, scientists have warned people never to stop exercising. So the best advice is to talk to your doctor to know your health condition before working out on any weight loss plan. So let’s get into the list of different workouts to lose weight.
Running burns about 100 calories per mile. It also strengthens your joints and cuts down your risk of heart diseases. But since you want to lose weight, you have to run to burn more calories like crazy. The lackadaisical head out for a light jog style of running is not the way to go. Instead, look for a hill you can run up, or use the incline on your gym treadmill.
The treadmill is a hugely popular aerobic workout machine. Aside from being a versatile cardio machine, a treadmill can help you lose weight if you use it the right way.
With the incline feature of your treadmill, you can burn more calories per minute. If your treadmill has pre-programmed hill workouts, also use it to your advantage to burn down more calories. You can choose a steady climb or hill intervals, whichever one suits you.
If you don’t know how to schedule enough time on your treadmill, then you have a few chances to burn down enough calories. Which in return makes your weight loss dream take much time to achieve.
Experts have revealed that High-Intensity Interval Training workouts with the treadmill can be an effective way of reducing body weight and burning down calories in a shorter amount of time, leading to weight loss. Below is how you can do HIIT on a treadmill:
- Set the Treadmill to flat, then walk at 2mph for 5 minutes to warm up.
- Run at 9 to 10 miles per hour for 30 seconds.
- Walk at three to four miles per hour for 60 seconds.
- Repeat the steps around 5 to 10 times.
- Then walk at 2 miles per hour for 5 minutes to cool down.
The more you progress, the more you add more minutes to each high-intensity set. Note that your rest intervals must be twice as long as your high-intensity intervals. This will make your body return to a normal resting state, after a HIIT routine. You can burn down 300 to 400 calories depending on the treadmill speed and your body weight.
When doing a treadmill workout, exercising your fat-burning heart rate is also advisable for weight loss. This is the area where you burn down more calories per minute.
Most times, your target heart rate usually equals 60% — 90% of your maximum heart rate. And your fat burning zone equals 75% — 90% of your target heart rate zone.
The rule is very simple, if you want to lose weight by running, then you must be sure that while you exercise with your treadmill, your heart rate is in your fat-burning zone (for a minimum of 30 minutes).
If you want to calculate the value of the target heart rate yourself which I know you can, all you need to know is your maximum heart rate, which is based on these general formulas:
- To calculate Maximum Heart Rate for men use the formula (220 minus your age)
- While the maximum Heart Rate for women use the formula (226 minus Your age)
For example, if you are a 30-year-old man, your maximum heart rate beat is going to be 190 beats per minute. To do the maths, you have to use the formula above by subtracting 220 with your age which is (220 – 30 = 190).
In General, your fat-burning zone is 70% of your maximum heart rate. So since your maximum heart rate is 190 beats per minute, Then you can calculate your fat-burning zone by getting 70% of 190. 70 percent of 190 is 133 beats per minute (190 x 0.70 = 133).
Actually, 70% is the average fat-burning zone, but everyone is different. Some people might enter the fat-burning zone at 55% of their maximum heart rate, while others might need to reach as higher as 80%. It depends on a lot of factors such as sex, age, fitness level, and medical conditions.
If at all you’re finding it difficult to know your maximum heart rate and your target heart rate, just ask your gym instructor or better still consult your physician.
Also, some treadmills monitor your target heart rate and your fat-burning zone while you work out. These kinds of treadmills allow you to enter your age and your body weight in the console before you start doing the workout.
With this number, you will know how hard you can work to support your weight loss. below is one of the best ways to do it:
- Always put on the heart rate monitor on your chest or wrist.
- Set the treadmill to flat.
- Warm-up by walking at 2 miles per hour for 5 minutes.
- Set Treadmill incline to 2 percent. Jog at 4 miles per hour for 1 minute.
- Run at 8 to 10 miles per hour, or run until you reach your fat-burning zone.
- Then Run for 15 to 30 minutes at this heart rate.
- Jog at 4 mph for 1 minute.
- Then cool down by walking at 2 miles per hour for 5 minutes.
If you are a beginner, it’s healthier to first focus on building endurance and aerobic fitness. After three to four weeks of training, you can then be ready to increase the intensity level and do treadmill weight loss workouts effectively. As you do your treadmill work out, have these things in mind:
- Avoid a training plateau. The more you continue to repeat a certain workout, the less you’ll see good results. Your body needs to be challenged to progress.
- Reduce your risk for injury. It can be stressful on your joints if you repeat the same workout. It increases the risk of an overuse injury, which can set you back.
- Prevent boredom. You’re more likely to stick to your routine if you regularly mix up your workout.
As a part of cardio exercise, using a treadmill is one of the best ways of burning calories and losing weight. If you don’t know what type of treadmill workout is best suited for you, discuss it with a certified personal trainer. A professional trainer can work with you to create your personalized treadmill weight loss program.
Cycling, also called bicycling or biking, is a good way to lose weight. Not only is cycling a good workout to lose weight, but studies have shown that individuals who cycle regularly have a lower risk of heart disease and are always fit compared with those who don’t cycle regularly.
Since our main concentration is on losing weight, the bigger question is how many calories can one burn down while cycling? Steady, moderate cycling burns about 300 calories in 60 minutes, but you can burn down more if you increase the intensity.
If you own a bicycle, hit the road to lose that weight. But note that, pedaling at a slower pace probably won’t do much to help you burn the calories needed for your weight loss. However, if you push yourself to work harder and pedal faster, you will make more progress in a limited time.
If you are the type that prefers doing everything in the gym because of security reasons or what, there is a stationary bike that is always found in the gym house. Just like the Treadmill is for running, the Stationary Bike is for cycling. You can as well buy one for your home if you like.
There are two varieties of Stationary bicycles in the market, we have Upright and Recumbent Bike. Upright bikes simulate a regular bicycle, only you don’t go anywhere. While recumbent bikes have bucket seats so you pedal out in front of you. There’s no big difference between the two, it’s just a matter of preference.
Cycling is healthy for people of all fitness levels, from beginners to athletes. it’s a non-weight-bearing and low-impact workout, so it won’t place much stress on your joints.
Just as we talked about High-Intensity Interval Training while using the Treadmill, there is also HIIT for stationary bikes. If you want to achieve good results with HIIT for a stationary bike, you should follow the steps below.
- Cycle as faster as you can with higher resistance for 30 to 60 seconds.
- Then, do two to three minutes of simple cycling with lower resistance.
- Repeat this routine for the next 20 minutes to 30 minutes.
This type of exercise can help you burn more calories in less time, as well as improve your cardio fitness and help you lose weight too. Stationary bike HIIT also makes your body continues to burn calories at a higher rate, even after your workout is done and you stop pedaling.
Have you wondered why people who do CrossFit workouts are always fit? There’s a reason it has become such a booming part of the workout industry. CrossFit became a super popular workout a few years ago when box gyms began popping up not only across the country but the whole world at large.
CrossFit is a training philosophy of high-intensity interval training, it is a strength and conditioning workout that is made up of functional movement performed at a high-intensity level.
These movements are actions that you perform in your day-to-day life, like squatting, pulling, pushing, jumping, and high-intensity ones like people running around and parking lots of sandbags. Crossfit workout varies from kettlebell swings to rope climbs and box jumps to front squats. The routines are always designed to be short and intense.
Experts revealed that the workouts are so effective in losing weight because of their emphasis on the elements of load, distance, and speed, which help burn down a heavy amount of calories. With that being said, Crossfit is a good workout to lose a lot of weight in a limited time, if you have a good CrossFit coach.
If you are a beginner, there are several acronyms you need to learn to understand the language of CrossFit. These acronyms include; WOD = Workout of the Day, EMOM = Every Minute on the Minute, AMRAP = As Many Reps as Possible, SQ = Squat, PR = Personal Record, and many others.
The injury rate of CrossFit is about 20 percent, meaning 20 percent of individuals who perform CrossFit branded workouts regularly get injured at some point, which is high for recreational activity. So it is advisable to look for a professional CrossFit instructor to give you the type that suits your body.
Boxing is a high-impact cardio workout that burns down a significant amount of calories. Cardio boxing workouts burn more calories than any other type of cardiovascular workout. Kickboxing is an overall body workout that involves the whole body movement of both the upper and lower parts of the body.
Before you start a boxing workout, note that the warmup is essential, and you seriously don’t have to skip it. Also, don’t forget to breathe while performing the boxing workout. Below are warmups you have to do for 30 seconds before starting your boxing workout:
- Light bouncing on the balls of your feet
- Jumping jacks
- High knees
- Nonstop punches while in the squat position
Rest for five seconds and Repeat three times
- Jumping split squats
- Cross jacks (imitate the movement of jumping jacks while you cross your arms in front of you)
- Hook punches (punch in an arc so that you move horizontal and up, like an uppercut that is modified) while squatting.
Rest 10 seconds and repeat three times
In this last warmup, you have to perform for 60 seconds instead of the 30 seconds you did initially.
- Mountain climbers
- Squat to high knees
- 150 rope skips – with a jump rope
Breath in and be ready for the workout. The workout duration should be about 50 minutes.
First, you have to do Shadow Boxing for 10 minutes. Shadowboxing develops the body, spirit, and mind by giving you proper boxing positions, body movements, and techniques needed before going into the actual boxing workout.
Directions: Keep an athletic posture, soft knees, keep your legs staggered with one of your feet in front of the other. If you’re right-handed, your left foot will be forward, while your right foot back; vice versa for lefties), core engaged, chin down, and hands raised in front of your face, undergo any combination of these basic moves for ten minutes.
For the beginner, a boxing class will teach you the basic boxing moves you need to know, such as the Jab, Cross, Hook, Uppercut, Slips, dips, roll, and many others. They also teach you techniques that help increase your muscular strength and cardio endurance.
It’s now time For the actual boxing workout. Focus on the Mitt as you strike it for 20 minutes. This workout requires your gym instructor or partner to hold the mitts for you as you punch them, it’s also a good thing for your partner because he/she will get a good weight loss workout as your partner matches your punches with the mitts.
Directions: Complete 5 sets of three-minute rounds with one-minute active rest*. Work through these following combinations:
3. Uppercuts and slips with dips
For your one-minute active rest, complete 50 repetitions of any of these exercises, high knees, burpees, rope skips, bicycle crunches, or planks.
5. Battle Rope
Battle ropes have been around since the early 2000s and the interest to use battle ropes has steadily increased to the point where almost every gym has a set of battle ropes. So it’s kind of surprising that an old-school piece of gear is now one of the latest trends in fitness.
One study in the Journal of Strength and Conditioning Research found that 30-second bursts of battle rope workout followed by one-minute rest intervals are the best way to increase your cardio and improve your metabolism. Exercisers who did eight sets of these work-rest intervals burned up to nine calories a minute, leading them to lose weight in no time.
There are a lot of battle rope moves out there. Since we are talking about weight loss, we have a list of few battle rope moves that will help you get started. Your gym instructor will teach you other types of Battle rope moves that are suitable for your weight loss.
The wave moves: This is absolutely the most common battle rope swing ever, the standard wave is a nice way to focus on your biceps. For you to achieve wave battle rope, you have to tuck your elbows into your sides and alternate swinging your arms up and down, creating alternate waves in the rope. Once you’re prepared to step up the difficulty, change it to a double wave, this is where your arms move in tandem.
Slam moves: Lift the two ends of the battle rope overhead and then slam the rope down with your full force onto the floor. Don’t forget to maintain a good balance to not fall. This move involves your arms, shoulders, back, and core, especially your abs area.
If you are unable to get a good instructor to teach you, you should try these moves below on your own:
Making different kinds of “waves” with these two heavy long ropes provides a fabulous little of no-impact cardio workout. Battle Rope workout will also exhaust your whole body and increase your heart rate, pushing you into the fat-burning zone.
6. Boot Camp
Boot camp workout is an interval training that consists of strong and difficult activities, alternated with intervals of lighter and easy activities. The high-intensity involves an interval-based combination of calisthenics, cardio, and strength training that will surely get you to your weight loss dream.
Calisthenics-intensive workouts like boot camps can burn down anywhere from 270 calories to 710 calories in an hour, depending on your body weight and the intensity of the workout.
Boot camp also involves a lot of high-impact workouts, like jumping jacks and mountain climbers. And because you move through the sequence so fast, you breathe hard and also sweat hard.
Just like CrossFit, Your gym instructor will teach you the boot camp moves that are suitable for your weight loss. Or better still, sign up for a boot camp class near you. You’ll learn moves like Circuit, Burpees, Front and Rear Lunges, Triceps Dips, Side Planks with Leg Lifts, Squat with Kicks, Pulsing Chair Squats, Pulsing Rear Delt Flies, Ski Abs, Plyo Jacks, Divebomber Pushups, and many others
Boot camp classes are high intensity, so you should restrict your participation to three days per week to burn calories while helping you prevent overtraining. For some exercises, and especially for beginners, two boot camps per week is more advisable to prevent overtraining.
I know your question would be; what should you be doing with the days of rest between boot camps? Well, the resting day is a great opportunity for you to focus on other elements of self-care that can affect your weight loss. Those elements include staying hydrated, eating healthy food, and also getting some quality sleep.
Swimming is not only a good way to cool off on a hot afternoon, but it’s also one of the greatest ways to burn down calories and lose weight. For you to burn calories, you don’t just swim, but swim harder and faster.
It is recommended that you swim at least 2.5 hours every week when in process of losing weight, and an hour after that to keep the weight.
The number of calories to burn per hour of swimming depends on your weight and your swimming skills. On average, a 154 pounds person burns around 500 calories per hour of swimming while a 200-pound person will burn over 630 calories per hour of swimming.
Swimming in the morning before eating is a good technique to lose weight through swimming. Yes, we all know that morning swimming is not feasible for everyone, but it’s worth a try if you really want to lose a lot of weight.
For you to lose weight, the more physically active you are, the better for you to burn fat. This is also applicable when you are walking, jogging, using cardio equipment, or swimming. So it is advisable to swim four to five days per week.
It’s also advisable to start with 15 to 20-minute swims every day, and then gradually increase to 30-minute swims as your body allows. Because if you start a swimming routine at a high intensity, your muscle will get sore and you’ll eventually get tired, which could cause you to give up.
Since you are swimming to lose weight, I advise you to do a few bicep curls with water dumbbells in between laps. The water creates resistance, which can help build strength and endurance, and in the end, you burn down some calories.
Do not be discouraged by the unpopularity of rowing machines in your local gym. Working your quads, glutes, hamstrings, core, arms, and back, gets you a total body workout that will have you burning down more calories.
Trust me, you’re missing out on one of the greatest pieces of cardio and weight loss equipment if you don’t use the rowing machine for your workout. If used correctly, the Rowing machine is one of the best pieces of kit for burning down heavy calories in doubles.
A man weighing 83kg can burn down around 377 calories by using a rowing machine for 30 minutes. To achieve this, you have to keep away from long stints in the seat and instead choose the short, sharp interval sessions to hit fat where it hurts the most.
Sit at a rowing machine with your feet fastened and then grab the handle with an overhand grip. Straighten your legs to push the seat backward. When your hands cross your knees, pull them up to your chest area. Then reverse the movement and repeat.
9. Playing sports
Take it from us, playing sport is a Game Changer. Sports is one thing that has proven to be a reliable way of losing weight. Playing sports is also fun, especially when you play with your family and friends or when you play a tournament with a team.
When you play a sporting game, your whole body is involved, and it engages in other exercises like running, walking, squatting, jumping and so many other body movements you do while playing sports.
Also, playing sports regularly makes more oxygen to be drawn into your body with carbon monoxide and waste gases exhaled. This improves lung function and efficiency, maximizing your lung capacity during sport.
There are a lot of sports that you can engage in to help you achieve your weight loss dreams, such as Basketball, football, volleyball, tennis, Cricket, Boxing, and many other sports that involve heavy physical movement.
Yoga is popularly known as a way to relieve stress, but it can improve your mental health and also help in weight loss. Yoga helps you to burn calories effectively. Although it burns a fair amount of calories, it offers many additional health benefits that can promote weight loss.
Whether you are looking for healthier ways to maintain body weight or struggling to lose weight, there are 10 beginner-friendly yoga poses you can try to get started and get in shape fast.
Try yoga poses such as Plank, Warrior (Virabhadrasana B), Triangle (Trikonasana), Half boat ( ArdhaNavasana), Side plank (Vasisthasana), Chair pose (Utkatasana), Downward dog (AdhoMukhaSvanasana), Shoulder stand (Sarvangasana), Tree pose (Vrikshasana), Bridge (Situ Bandha Sarvangasana).
As you do these yoga poses, you can simply stay in any position for as long as you feel comfortable, and remember to breathe deeply!
Your gym instructor will teach you how to perform these Yoga poses or better still, enroll in a Yoga class. A lot of gyms offer yoga classes, but you can perform yoga exercises anywhere, including from the comfort of your own home, as there is a list of guided tutorials online.
Like I said in the introduction of this list, losing weight too fast can have negative health consequences. So it’s best to see your doctor before embarking on any weight loss plan.
If you truly want to lose weight, a good workout regimen is necessary to be part of your plan, but it can’t be the only part. You should also pay attention to your dieting plan. Without a proper diet, it will be difficult to lose weight only with work out.
To know and understand proper dieting is sometimes confusing. Figuring out what food is the healthiest to eat and when is the best time to eat it might also be challenging. You want to know how the food you eat can work for you to reduce calorie intake and lose weight.
However, low carb diets, whole-food, and lower-calorie diets are the best for weight loss and may be easier to stick to than other diets. Because there are a lot of diet plans that leave you feeling hungry and unsatisfied.
So It is advisable to eat lower carbs which aim to reduce your appetite, cause fast weight loss, and improve your metabolic health at the same time. The best way to quickly lose weight is to cut down on your sugars and starches (or carbohydrates) intake.
Also, eat the recommended amount of protein, fat, and vegetables. Always look for a low-carb meal plan and lower calorie meal plan, this will help you lose you while you work out to lose weight.
Go out of your way to check out other dieting tricks to help lower your calorie and carb intake. You can get them online or ask your gym instructor for recommendations or better still, ask your doctor.
Thanks for having time to read this list to the end. If you have questions concerning your weight loss, don’t hesitate to drop them in the comment section. We will reply to you as soon as possible. Thanks!!