10 Best Exercises For Quick Weight Loss

The best exercises to lose weight are those that burn a lot of calories in a short time, as in the case of running or swimming. But in order to lose weight efficiently and maintain the results it is also essential to combine these with weight training exercises that must be performed in the gym, with the supervision of a physical trainer.

Aerobic exercises, such as brisk walking and running, increase heart rate and burn more calories while resistance exercises such as weight training, favor muscle hypertrophy, which is the increase in muscle size, which increases the person's ability to burn calories even while resting.

Still, the exercises that are considered the best for weight loss are aerobic, which include:

1. Bodybuilding

Weight training is one of the main activities for those who want to lose weight, because from their regular practice, it is possible to increase muscle mass, as well as resistance, strength and flexibility. The more muscle mass, the greater the person's ability to spend calories at rest, thus favoring weight loss. However, for this to happen, it is important that training is regular and that the person follows a balanced and healthy diet.

Amount of calories lost: The amount of calories burned during a weight training workout can vary between 300 and 500 calories per hour, but this value depends on several factors, mainly intensity, type of training performed and conditions related to the person, such as physical conditioning, weight, physical and genetic structure. But this value can be even higher, since, as muscle mass gains, calories continue to be burned up to 48 hours after the exercise, including at rest, as long as the person trains in a moderate to intense way, continue to practice physical activity and eat healthy.

Discover the health benefits of weight training.

2. HIIT training

The HIIT training, or High Intensity Interval Training , corresponds to a set of exercises that must be performed in high intensity with the objective of accelerating the metabolism and promoting the burning of the greatest possible amount of fat. The exercises are performed in an intense way to raise the heart rate significantly and therefore it is more suitable for those who already practice some type of physical activity, although there are HIIT training for beginners, but which consist of a series of easier exercises.

Amount of calories lost: this exercise is capable of burning up to 400 calories per hour. However, so that this amount of calories is reached and the body continues to burn calories, even after the end of physical activity, it is important that it is performed under the guidance of a physical education professional, as it is possible to achieve and maintain the intensity high throughout the exercise.

3. Crossfit training

Crossfit training is also quite intense and requires greater cardiorespiratory capacity, since the training is performed in a circuit with high intensity and with little rest time between exercises, and joint mobility, being, therefore, more suitable for people who are more used to going to the gym. In this type of training different weights, ropes, tires are used and often the exercises are performed, outside the gym or outdoors.

Amount of calories lost: this type of training can promote the burning of up to 700 calories per hour. To enhance the burning of calories, weight loss and muscle mass gain, it is important that the practice of crossfit is guided by a professional, especially if the person is a beginner in this sport, is sedentary or if he has any joint limitations. Check out crossfit exercises for beginners

4. Dance Lessons

Dance classes are a dynamic way to improve cardiorespiratory fitness, strengthen and tone muscles, increase flexibility and have fun, as well as being a great way to burn calories and lose weight.

Amounts of calories lost: calories burned vary according to the style of dance and the time that is practiced. In the case of forró, for example, it is possible to lose about 400 calories per hour, while in zumba it is possible to have an average expenditure of 600 calories per hour of exercise. However, to be able to burn that amount of calories, it is necessary that the activity is carried out intensely.

5. Muay Thai

Muay Thai is a very intense and complete physical activity, as it uses several muscle groups and requires physical preparation. Muay Thai training is very intense and promotes the improvement of cardiorespiratory capacity and physical conditioning, strengthening and muscular endurance, in addition to improving self-esteem.

Amount of calories lost: the average calorie expenditure of Muay Thai practitioners is around 700 calories per workout. The amount of calories lost due to Muay Thai training varies according to the intensity of the training and the physical preparation of the person, reaching up to 1500 calories lost per training when the person trains intensively and already has very good physical preparation.

6. Spinning

Spinning classes are done in different intensities, but always on a bicycle. These classes, in addition to promoting a large expenditure of calories and promoting weight loss, also promote the strengthening of muscles, the burning of fat in the legs and the improvement of cardiorespiratory resistance.

Amount of calories lost: in this exercise it is possible to burn about 600 to 800 calories per hour.. To increase the caloric expenditure of spinning classes, it is necessary that the person does the class according to what is requested by the instructor.

7. Swimming

Swimming is a complete exercise, because in addition to promoting better physical conditioning, it is also about strengthening muscles and promoting fat burning. Even though the strokes are not very strong to get to the other side of the pool faster, it takes a constant effort, with few stopping periods. When the goal is to lose weight, you should not just reach the other side of the pool, you need to maintain a steady and strong pace, that is, you can cross the pool by swimming crawl and return on your back, for example, as a form of 'rest'.

Amount of calories lost: the practice of this physical activity can promote the burning of up to 400 calories, as long as the person maintains the rhythm and remains constantly in motion.

8. Water aerobics

Water aerobics is also great for weight loss and improving cardiorespiratory fitness. As the water relaxes the tendency is to slow down, but if you want to lose weight, the ideal is to be in a class with this same purpose, because exercising at a pace for the elderly to remain healthy, may not be enough to burn fat.

Amount of calories lost: in this type of activity it is possible to burn up to 500 calories per hour, but if that happens, it is necessary to be always on the move, enough to keep breathing hard.

9. Race

Running workouts are excellent for promoting caloric expenditure and fat burning, and can be done both in the gym and outdoors. It is important that the race is always done at the same pace and, preferably, intensely. You can start at a slower pace, on the treadmill or outdoors, but every week you need to increase the intensity to achieve better goals.

In the case of people who are not in the habit of running or who are starting physical activity, running may not be the best way to initially promote caloric expenditure. Therefore, it may be recommended to start aerobic exercise with walking until the person feels able to start running. Check out a walking workout to lose weight.

Amount of calories lost: the caloric expenditure of running can vary between 600 and 700 calories per hour, but it is necessary that the person keeps a good pace, does not take many breaks and that the effort made to do the activity is able to leave the person panting, unable to talk during the race. Here's how to start running to lose weight.

10. Body pump

Body pump classes are an excellent way to burn fat because it is done with weights and step, working the main muscle groups, which promotes their strengthening and increased resistance, in addition to also improving cardiorespiratory capacity, since it requires greater conditioning physical exercise.

Number of calories lost: body pump classes promote a caloric expenditure of up to 500 calories per hour, but it must be done at the pace and intensity indicated by the instructor.

The ideal is to divide the training time between aerobic exercises and weight training exercises, preferably 5 days a week, to lose weight effectively and continuously. During training, it is important to maintain energy and hydration of the body, in which case it is recommended to bet on homemade energy drinks. See how to prepare by watching the video of our Nutritionist:

How to start practicing weight loss exercises

When starting any type of physical activity, you must undergo a professional evaluation to check the weight, fat folds and pressure. In addition, it is important to state your intentions, whether it is losing weight, toning or hypertrophy, so that the training indicated by the instructor can be appropriate to the objective. The ideal frequency is 5 times a week, with a minimum of 30 minutes a day, with moderate or vigorous intensity.

Usually the training starts with aerobic exercises, such as a bicycle or treadmill and then the student can go to class or follow the training in the weight room. As the student gains resistance, the exercises or the pace of the class should be more difficult, requiring greater and better effort from the muscles and heart.

What exercise to do to lose weight fast?

To lose 1 kg of fat per week, that is, 4 kg of pure fat per month, you must perform some exercise that burns approximately 600 calories per day, 5 times a week, in addition to daily weight training.

To achieve the desired caloric burn, exercise should be performed for 1 hour and the heart rate should be kept within the ideal range, which should be approximately 80% of its maximum capacity. This ability, however, will depend on your fitness, age and exercise intensity. Exercising below these values ​​will not help you lose weight but it can bring other health benefits, such as improving cardiorespiratory fitness.

For extra help, it is advisable to buy a small digital device called a pedometer that shows how many steps the individual has taken per day. This device can be purchased at sporting goods stores, department stores or online. But it is important to follow the guidance that is to take 10, 000 steps a day, at least.

Exercises to lose weight at home

It is also possible to do aerobic and muscle strengthening exercises at home, which is a good way to burn fat. It is possible to walk fast down the street daily, run starting small distances and increase the distance each week. Here's how to do a running workout to burn fat.