The best exercises for weight loss are the ones that produce the best results, are sustainable and realistic, cause you to break a sweat and are enjoyable. If you have weight to lose, you probably want to get rid of it as fast as possible. By using exercises that burn the most calories in the shortest time frame, you can lose up to 2 lbs. per week.
Cardiovascular Exercise
Cardiovascular exercise, also known as aerobic exercise or cardio, is a basic form of activity. During cardio, you engage in an activity that moves large muscle groups, and you often maintain a steady pace for the duration. Think of when you go for a run or hop on the elliptical trainer -- this is cardio exercise. The key to losing the most weight with this form of exercise is to pick exercises that will burn as many calories per session as possible. According to ShapeFit, step aerobics, cycling, racquetball, swimming, rock climbing, skiing, running, the elliptical trainer, rowing and walking burn the most calories in 30 minutes.
High Intensity Interval Training
High intensity interval training, or HIIT, is a specific form of cardio exercise. Unlike cardio exercise that can take 30 to 60 minutes a session, HIIT only lasts 15 to 25 minutes and burns more calories for more fat loss. HIIT also helps to boost your metabolism throughout the day to help your body burn calories even when you are at rest. To complete a HIIT session, choose a form of cardio exercise that you can perform at a fast and slow pace. Jumping rope, running and cycling are beneficial for HIIT. Work as hard and as fast as you can for 30 to 60 seconds, then work at a slow or resting pace for 90 seconds and repeat this cycle six to eight times. The last five seconds of the fast interval should feel almost impossible while the resting period allows your heart rate to return to a normal pace.
Strength Training
Building muscle might seem contradictory to a weight loss program, but in reality, it is vital to reaching your goals and helping you sustain the results. During strength training, you use weights, resistance bands, body weight and weighted machines to perform exercises that strengthen your muscles. As new muscle tissue forms, your metabolism increases for faster calorie burning. Use weights that challenge your muscles, in which you can accomplish six to eight repetitions, to increase muscle size. If you wish only to tone and shape your muscles, use weights that allow you to complete 10 to 12 repetitions. Train your legs, arms, shoulders, chest and back at least twice a week for 30 minutes on nonconsecutive days.
Considerations
You should aim to lose 1 to 2 lbs. per week, though during the first few week, you might lose more than that. Attempting to lose weight faster than 2 lbs. a week can harm your health. According to website Changing Shape, fast weight loss has been linked to gallstones and eating disorders. It is also likely that if you quickly lose weight, it will be much easier for your weight to creep back up.
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