Get in Shape with These 10 Exercises to Lose Weight
June 16, 2022
by Melissa Bartlett
First things first, let’s talk about how to actually lose weight. As you probably know, weight loss and fitness are tricky topics – there are countless opinions and different schools of thought. What works for one person may not work as well for another, but that’s why it’s so important to try out different approaches and find the ones that suit you best! If you’re looking to lose weight, consider these 10 exercises to lose weight and improve your overall health at the same time.
Table of Contents
Get in Shape with These 10 Exercises to Lose Weight
1) Cardio Exercise
If you’re trying to lose weight, you should make cardio your friend. Cardio exercises such as jogging, swimming and riding a bike are great ways to burn calories while toning your body at the same time. However, it’s important not to overdo it — try doing cardio three or four times a week for 20 minutes or less. You’ll be able to lose weight safely if you build up slowly and allow your body time to adjust. Start with one exercise and add another only when you feel comfortable doing so.
2) Battle Ropes
If you’re looking for a total-body exercise that will get your heart pumping, try battling ropes. This exercise combines several muscle groups—including legs, arms, shoulders and core—all at once while demanding serious balance and coordination. One study published in 2014 compared battling ropes to rowing and found that people perceived both exercises as equally difficult and invigorating; however, because battling ropes are less repetitive than rowing, participants were able to engage more muscle groups throughout their bodies during each session. Battle rope exercises can also be performed anywhere, making them an ideal at-home workout.
Swimming is a total-body workout that will help tone your arms, shoulders, legs and hips. Plus, it’s easy on your joints compared to other aerobic exercises such as running or stair climbing. And you don’t have to swim laps—even doing small back-and-forth movements across a pool count as cardio workouts. If you can make swimming part of your regular routine, you’ll be less likely to fall back into unhealthy habits like sitting at a desk all day or eating heavy meals late at night. For weight loss, aim for 30 minutes of swimming five days per week.
4) Jump Rope
Jumping rope is a fun way to get fit. According to The Cooper Institute, jumping rope will boost your cardiovascular system, improve coordination and strength and help you lose weight. Plus, it’s simple and easy for all ages! For best results, do 3-5 minutes of jumping rope per day. It won’t burn as many calories as high-impact exercises like running or aerobics, but it’s still great for your heart health and staying fit! Just be sure to use proper form when jumping rope so that you don’t strain yourself. Also, consider doing jump squats instead of just jumping straight up and down; they work out more muscles at once.
This exercise can be done by anyone at any fitness level – whether you are just starting out on your journey towards better health or have been exercising for years!
5) Dumbbell Bicep Curls
Dumbbell bicep curls are a good way to lose weight. I usually do 12-15 repetitions of this exercise per set and do it only once per week. When I first started these, I only needed to do 4 sets of 10-12 repetitions each, each session, to see improvement. The key is not to start out with too much weight, to prevent injury and excessive muscle soreness. Incrementally increase your weight, starting with three sets of ten repetitions. If you are ready for more work, increase the amount! You’ll build more muscle by lifting heavy weights lower rather than lifting higher weights that use less weight, even if that means resting more in between repetitions. This is a quick way to strengthen your arm muscles without tearing them apart too quickly!
6) Leg Lifts
The best exercises for weight loss are ones that build strength and burn calories, and leg lifts do both. They’re effective because they engage your core and make you work harder. Lie flat on your back with your legs bent at a 90-degree angle, knees pointing toward the ceiling. Lift your hips up as high as you can, hold for two seconds, then slowly lower back down to starting position. Repeat 20 times for three sets daily for optimum results. If needed, add weights or ankle weights for extra resistance.
7) Triceps Extensions
Triceps extensions are probably your best bet if you’re looking for exercises to lose weight. Targeting these hard-to-get arm muscles means that you’ll be targeting a lot of excess fat as well. Working out on these bad boys will help make sure your arms aren’t hanging loose, but fit into that sleeveless dress and tank top nicely! While doing triceps extensions, remember to keep your elbows close to your body so that you can target those triceps more effectively. Hold each rep for one second at first and then gradually increase it up to five seconds per rep. You should start feeling some fatigue after about 12 reps, which is when you should stop working out on them for now. You can try doing them again later or even switching between different sets of exercises so that your body doesn’t get used to them too quickly!
There are a lot of benefits to regular pushups. Not only do they help you build muscle and burn fat, but they can also help improve your health. Pushups strengthen your upper body and core muscles and improve flexibility, coordination, posture, endurance, balance and control over weight distribution. In fact, pushups might be one of the best exercises for losing weight overall—that’s because doing a pushup engages so many muscle groups at once. And if you’re doing them right—touching your chest to your hands every time—you can get a pretty significant calorie burn going on without even realizing it! So what are you waiting for? Grab some floor space and start getting in shape with our list of exercises to lose weight.
9) Wall Sits
Just 15 minutes of wall sits a day can help you lose weight and develop stronger, leaner legs. Wall sits work your leg muscles by forcing them to contract while you’re seated; if you want an extra challenge, add five or ten-pound weights. To perform a wall sit, stand two feet away from a wall with your back facing it. Bend your knees so that they form a 90-degree angle, then lower yourself down so that both knees and elbows make contact with the ground. Raise your body back up again by extending your hips first, then pushing off from your knees. Keep going until you’ve done 25 reps total; aim for three sets each time you do wall sits for best results.
Yoga is an ancient practice that incorporates asana (postures), pranayama (breathing exercises), and dhyana (meditation). Because yoga focuses on connecting body, mind, and spirit, its practitioners often reap numerous physical benefits. Recent studies suggest that people who do a regular yoga practice experience less weight gain over time. Incorporating several types of yoga postures can help you lose weight while also improving your flexibility and balance. Some of these practices include – Bikram Yoga , Jivamukti Yoga , Kripalu Yoga , Hot Power Yoga , Vinyasa Flow Yoga . It’s best if you have a trained instructor guide you through your first few sessions. Let’s get up and try at least one of the top ten exercises to lose weight now!