Even if you workout regularly, many people still don’t know which exercises help in losing weight and which ones help gain weight. When you are working out at gym, you must have a body goal that you want to achieve. If you’re looking to burn fat fast or fit yourself into that adorable dress, then the following exercises will definitely help you get there.
Did you know that running away from fat is actually possible? Sprint training is one of the most effective forms of cardio! It helps to reduce weight overall because it involves all the muscles and burns a surprising amount of calories.
Sprinting can be done on any road, track or field. It involves 5 laps of jogging for a minute with 30 second full speed sprints in between. This is really the first step that you can take if you’re serious about dropping a few pounds.
2. Skipping Rope
This one is an essential part of every boxer’s toolkit, and if you’ve noticed boxers aren’t really overweight! Again, all you need is a skipping rope and 10 sessions of 2 to 3 minutes will give you a good fat loss workout.
Jumping rope also engages your whole body and you can vary tempo and skipping styles to make it less boring. If you travel a lot, you can pack a skipping rope to make sure you can exercise whenever you find time.
Whether you’re using a StairMaster or just climbing up and down your building’s staircase, this is a fine addition to your weight loss workout. You can get your sweat on just by running up and then using the downwards climb as an active rest.
To get the most out of this exercise, make sure to raise your knees and maintain a decent speed through the whole workout. 10 sets of 15 stairs will really get your legs toned and rush the weight loss.
High Intensity Interval Training is the talk of fitness town, and there’s a good reason for it. All above mentioned exercises follow the pattern of HIIT where you do bodyweight cardio exercises such as push-ups, crunches, lunges, squat jumps for a minute and then rest for 30 seconds.
This is continued for a 30 minute session, which serves as a full body workout. Weight loss and HIIT are synonymous, and many boot camps follow HIIT to get people shredded or lose weight dramatically so it definitely works!
5. Bear Crawl
The Bear Crawl is a simple yet effective weight loss exercise that everyone can follow. It starts with pushup position from where you walk your ands back towards your feet and then forward again. With the right posture and speed, this exercise targets your shoulders, core and thighs.
This will give you a slimmer look as soon as you start working on it with 5 sets of 15 to 20 repetitions.
6. Goblet Squat
For all squat lovers, the goblet squat is the easiest to follow and hence can be really beneficial for weight loss. By holding a dumbbell or kettlebell at chest level with both hands, you squat till your thighs are parallel to the floor and then rise up.
The goblet squat is best because it keeps balance intact and avoids pressure on the spine, yet focuses the things and gluteus muscles. Since they are the biggest muscles they also burn significant calories in 3 sets of 10.
Keep in mind, most of these exercises require cardio. Make sure you wear breathable clothes and more importantly the right training shoes. A lot of beginners make this mistake, hit the gym without wearing proper shoes and end up with an injury. According to footwear expert Brian, Founder of Boot Bomb, wearing the right shoes at gym can help you avoid most common workout injuries including ankle strains, fractures and corns. “Even if you’ve got the proper workout shoes, make sure you replace them on time to avoid any trouble. For example, running shoes should be replaced every 350-500 miles.” he further adds.
If you regularly follow these exercises and give yourself at least half an hour to work out each day, you are sure to drop down to a desirable weight or at least tilt the scale back a few digits. Don’t give up till you try and maintain the consistency to keep yourself in shape!