The best exercise workouts for weight loss are those that burn the most calories while providing a whole-body workout that includes increased heart rate and muscle toning, according to personal trainers for the American Council on Exercise. When choosing an exercise program, it also is important to find routines that are satisfying and enjoyable.
Walking
Walking is not a top calorie-burner, but the steps you take during the day add up. There are about 2,000 steps in a mile, and you can burn as much as 3,500 calories a week by taking a total of 10,000 steps per day. One pound of fat equates to 3,500 calories. Additional benefits of walking include increased bone density, lower blood pressure and cholesterol levels, and cardiovascular endurance.
Interval Training
Interval training can be done in the shortest amount of time. It involves both aerobic and anaerobic training, as it requires you to switch between high-intensity exercise and moderate or strength-building routines. The aerobic effect from the high-intensity portion uses oxygen to draw carbohydrates for the energy needed for the exercise. The anaerobic system uses stored carbohydrates in the muscles.
Dancing
For people who do not enjoy sports, working out at the gym or other high-energy exercise, dancing can be one the best ways to lose excess pounds, according to doctors at the Mayo Clinic. Belly dancing, square dancing and disco can be just as effective for weight loss as cycling, walking or swimming. The key is to choose a dance that requires plenty of stepping and keeps you moving. The duration of the dancing and the level of your exertion also play key roles in the weight-loss effects.
Calorie-Burning Exercises
For burning calories, running is one of the best exercises to lose weight, the Mayo Clinic says. At 8 mph, a 200-pound runner can burn more than 1,200 calories an hour. Although total-body muscle-building and stretching for flexibility also are important, the burned calories result in the biggest weight loss. Rollerblading runs a close second to running--a 200-pound person can burn more than 1,100 calories an hour. Tae kwon do and jumping rope burn close to 1,000 calories an hour, and singles tennis, stair-climbing workouts, basketball and touch football burn about 800 calories an hour.
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