The exercises that are going to be discussed in this article all have weight loss qualities. Of course, some are more effective than others, but all of them promote effective weight loss.
Let’s face it, you don’t just wake up one morning to a flat stomach. This isn’t a fairy-tale world and there are some harsh realities you need to face. One of them is that exercise is the ultimate weight loss tool. It would be ignorant to state that it’s the only tool, but it remains the best when it comes down to it.
Burning calories and building a little muscle can do wonders for your body, but you have to want it badly enough. You see, the moment somebody tells you something is EASY, it usually means you shouldn’t expect too much.
With exercise, you can expect great things because it requires effort. It also requires motivation and the right mindset, but once you get the machine going, nothing can stop you.
Where the mind goes, the body will follow. So, it’s up to you to decide if you can steer your body into getting up a little earlier and making exercise part of your lifestyle. Because that’s the only way you can lose the weight, and effectively keep it out of your life forever.
So, are you ready to choose a few exercises to help you lose weight?
See Also: 9 Exercises for a Flat Stomach
1.) High-Intensity Interval Training
If you’ve heard of CrossFit, then you’ll know what high-intensity interval training (HIIT) is all about. Essentially, you take on an exercise using everything you’ve got for a short period of time, then you catch your breath for a short while.
This cycle repeats itself until you can’t do it anymore, or you’ve reached your target REPS.
Due to these maximum bursts of energy, an increased amount of growth hormones are released, which calls for fat to become fuel. This means that about twenty or thirty minutes of HIIT equals or surpasses the effects of longer exercises, such as jogging.
We’ve also read a lot recently about PiYo and a lot of people are trying this new routine, however a website we looked at recently gave a shocking review of PiYo – so can’t be sure how good it is.
Read More: HIIT Leg Workout
2.) Strength Training
Many individuals think losing weight is only about burning fat, which is accurate if you don’t mind spending a lifetime losing two or three pounds. The fact of the matter is the body doesn’t just burn fat, especially when it regards the fat as a necessary resource.
Now, if you take a look at professional strength trainers, they lose weight before they bulk up.
Because the fat is being replaced with muscle. And why is this a good thing? Because it makes it more difficult for weight to come back after you lose it, and it speeds up the fat loss process. With strength training, you literally turn fat into muscle.
Additional Reading: German Volume Training Benefits
3.) Surya Namaskar
For those who prefer an Eastern way of exercising, Surya Namaskar is an incredibly popular approach to yoga. In English, it means “Sun Salutation”, and the sequence includes twelve positions based on positions like the prayer pose and forward bend.
As you can imagine, this is a full-body workout that doesn’t just increase the strength of your skeletal system and your flexibility, but it also helps to burn fat in a very healthy way.
4.) Take a Walk
We tend to underestimate the power of walking. Given that it is the easiest exercise anyone can do just about anywhere, only thirty minutes of a brisk walk will see you losing about 150 calories.
For individuals who find strength training and HIIT a little too intense, you can get back to the basics of walking. Set up a routine and try to increase the amount of time you spend walking, and you will definitely feel and see a difference.
Additional Reading: Low Impact Exercises
Zumba is typically associated with a fun way of losing weight and getting into solid shape. And the reason why this association is made is based on the combination of dancing and high-intensity exercise.
Other benefits you can expect to see include reduced stress levels and whole lot more energy.
Plus, expect your strength to build as well, because through all the dancing, twist, turns, and squats, you’ll be losing more than just unwanted calories.
6.) Go For a Swim
Yet another fun way to effectively lose weight is to go swimming. Research shows that if you swim intensely for an hour, you can burn between 500 and 700 calories. And the best part is that you get a full-body workout.
Everything from your stomach to your arms and back muscles to your thighs hips and glutes gets a decent wake-up call. Of course, just like with the other exercises, you can expect an increase in energy, strength, and stamina, but you will also be toning your body.
Why not use swimming in addition to one of the others mentioned on the list, then you’ll probably see the weight running away from you.
Reading for Swimmers: Swimmo Swim Watch Review
7.) Masala Bhangra
Taking it up another level in terms of interesting exercises for effective weight loss, Masala Bhangra sees the combined effects of Bhangra moves and dancing. And you’ll be swinging your hips to some addictive Bollywood music.
Most of the work, or dancing if you prefer, is done with your arms, resulting in stronger shoulders and rotator cuff muscles. It is said that you lose about 500 calories per single class, and people of all ages can participate.
The music is great, the movements are fun and exciting, and the result is a more toned and stronger upper body. Oh, and you’ll drop several jean sizes in the process too.
Dancing is fun, there’s no doubt about that. We all love unwinding to our favorite songs and dancing like nobody’s watching from time to time. However, besides being fun, dancing is also highly beneficial to our health – both physical and mental.
Whether you prefer something more romantic like tango or something more energetic like hip-hop, there is a dance style for everybody. So, if you haven’t discovered the joys of dancing by now, don’t hesitate to sign up for dance classes as soon as you can.
If you’d like to know more about how dancing can improve your health, here are five specific health benefits of dancing.
Dance is Good for Your Heart
Some studies have shown that dancing can benefit people who are at risk for heart disease. More precisely, if you’ve had some heart-related issues in the past, dancing can help you breathe much better and feel much stronger.
For example, salsa, Zumba, the waltz, and similar styles that speed up your heart rate have shown to improve heart and blood vessel function.
Dancing has also proven to have a much better effect on your heart than the usual exercises such as walking or cycling, so if you’re not generally into exercising, consider taking up a dance of your choice.
Dancing Improves Your Mood
Dancing makes your brain release endorphins – hormones that make you feel good. Dancing doesn’t only make you feel happy, though – it also makes you feel more energized, less anxious, and less self-conscious.
Additionally, if you consider yourself to be a generally shy person, by enrolling in dance classes, you would be guaranteed to gain more confidence in yourself.
Moreover, for many people, dancing serves as an outlet for their emotions and an opportunity to enjoy the music without thinking about all the things they need to do later, so it can be said that dancing also helps people de-stress and express themselves in a way that doesn’t require words.
Dancing Can Help You Look Good!
Dancing is a form of exercise, and like every other exercise, it helps you burn calories, build muscle, and get in shape. Plus, considering how fun it is, most people don’t even see it as a “real exercise” – it simply becomes a fun hobby for them.
Moreover, you don’t even have to go to the gym, wake up early in the morning, or use any equipment – the only things you need are music, enough room, comfortable clothes like quality Capezio Dancewear, for example, and a wish to dance.
Freestyle Dancing Can Help Keep Dementia Away
Studies have shown that dancing can dramatically reduce the chances of suffering from dementia and Alzheimer’s. That being said, it only works for people who dance freestyle instead of following a certain choreography.
This is due to the fact that freestyle dancing requires quick thinking, which keeps your brain active. Dance is an excellent form of exercise for the elderly.
Choreographed dancing, on the other hand, simply requires you to follow a certain pattern, so it doesn’t have a significant effect on your brain function.
Learn More: Wellness Tips for Seniors
Dancing Improves Your Balance
If you’ve ever found yourself feeling dizzy for no reason, or if you seem to be naturally clumsy, you might be surprised to hear that dancing can actually help you improve your balance.
The brain structure of an average ballet dancer, for example, has shown to be different from an average person’s brain thanks to the years of dancing. You don’t have to be a pro to experience the benefits, though.
Many techniques taught as a part of different dance styles actually increase your body awareness and teach you how to “land” more softly, which is a skill that can help you in other aspects of life as well.