If your goal in 2021 is to lose weight and get your body in perfect shape and size, then you must follow a good diet and exercise plan. It is easy to suggest things but hard to do. Consistency is the key to achieve your goal.
Whether you’re into hiking, cycling, surfing, paddleboarding, or any other physical activity, the point of any exercise is to increase your heart rate, burn calories, and ultimately lose weight and get fitter. That said, it can be difficult to know which exercises are the best ones for meeting your personal goals, especially if you live near the sea or by a lake and have watersports as well as land sports to consider. To help you out, let me simplify things and suggest the best exercises for weight loss.
When it comes to weight loss, cardio exercises pop up in mind. Cardio indeed helps in increasing heart rate and burning calories eventually. But burning calories only is not a solution to lose weight. Building muscles helps in lowering the fats and adjust the macros in the body. Cardio is perfect for calories reduction, and strength training exercises are for building muscles.
Let us take a look at fun cardio exercises first:
Low-intensity cardio is a good start on your mission to lose weight. If your body has exercise limitations because of physical or medical reasons, a low-intensity workout is the best solution.
It includes running, jogging, swimming, or aerobics. Once your body gets used to the routine of a 60-minute workout, you increase the intensity levels.
Jumping rope and Burpees:
Jumping rope increases heart rate and burns almost 1300 calories in an hour. Warm-up your body with 8-10 jumps and start jumping for 11/2 minutes. Burpee is a full body work out. It includes squats, pushups, and jumps at the same time. Constant body movement of 5 five minutes intervals is enough to get a fair calorie reduction.
High-intensity interval training:
HIIT is becoming popular these days. It increases heart rate, followed by an intense workout. It saves time when you work out intensely for a short interval. Calories continue to burn even after you finish workout for an hour. A treadmill is a good option when you go for HIIT.
Strength training exercises:
Strength training exercises help in reducing weight by building the muscles. Muscles reduce the fats and thus burn the calories. More muscles mean more burnt calories. It means calories continue to burn even when you are walking, sleeping, or doing chores.
Lifting weight or doing intense exercises with your body weight is included in strength training.
Using dumbbells or other lifting weights is an alternative to using bodyweight as support. Choosing light or heavy dumbbells depends on your weight. It requires more body moves with light-weighted dumbbells while a short workout with heavy ones is enough to keep the body in balance.
Some strength training exercises are:
- Kettlebell swings
- Intense burpees
All these exercises help in building muscles, strengthen legs, arms, and lower back. After strength training, your body needs a good diet enriched with proteins. It will strengthen the muscles and provide energy.