- 1 Lunges
- 2 Squats
- 3 Burpees
- 4 The Inverted V Pipe
- 5 The Superman Position
- 6 Varied Pushups
- 7 Swinging Kettlebells
- 8 Skipping (Jump Rope)
- 9 The Mountain Climb
- 10 Rotating T Extensions
- 11 Swimming
- 12 Stair or Inclined Slope Running
- 13 Rowing exercise
- 14 Upper- and Lower-Body Compound Exercises
- 15 45-Minute Cardio
- 16 The Calorie Burning Data
However, if you’re trying to lose excessive weight effectively and obtain results within a short period of time, then you need to choose your exercises cleverly. In this case, you must have a routine to enable maximum results and prevent wasting your time and energy.
Below you will find the most effective exercises to torch a consistent amount of calories. What matters in this endeavor is that you perform these correctly and stick to a regular, intensive schedule.
Lunges can be varied in many ways but even the very simple forward lunge will get you to lose weight as desired. It activates your hamstrings, glutes and quads altogether. Start by standing tall with your hands placed on your hips. You may also hold weights. Place one leg forward, just like taking a step.
While the other legs stays in place, lower your body as you keep your spine straight, until the knees form 90-degree angles. Lock the position for one moment, then step back with the same leg you stepped forward. Repeat with the other for at least 3×10 times (3 sets).
There is also the explosive lunge variation, which makes you sweat more. This begins just like the classic lunge, only that you need to switch your legs quickly when your knees are bent down. Do this in a jump and then lunge the other leg forward. This takes much more effort to do, which means burning more calories and developing superior muscle power.
Squats are fantastic for weight loss. Your whole body and especially your core benefit from these. Keep your feet firmly on the floor at a distance equal to that of your hips. Place the weight on your heels and lower your legs; raise your arms at the same time.
You may do this with weights as well. Your back must remain in a straight position at all times. Your knees must stay aligned with your toes. Do the whole movement at a steady pace and rise again to stand for one moment.
Can you work your legs, chest and core muscles at the same time? Of course, it’s what burpees are for. These don’t just burn the fat but actually help you build muscle. Stand with your feet slightly apart, bending your knees and pushing the hips backward. Lower your body as if you are going to do a squat. Put your hands in front of you on the floor and let your weight follow.
Then, in a jump, simply stretch out your body while your hands stand firmly on the floor. For a moment you will be in a planking position. Then, bring your feet outside of your hands and launch yourself into another jump, this time using your hands to reach up in the air. Once you’re done, lower your body again in a squat and start again. It sounds rather complicated but once you get a grip you can become accustomed to this complex exercise.
The Inverted V Pipe
For this exercise you need a mat. It is designed to tone your abs and melt away the fat on your belly. Lie down on your abdomen then get a grip with your toes, so you can lift your body, starting with the core.
At the same time, your hands must be firmly placed on the ground. Your hips must eventually be high up, while the whole body stands in an inverted V shape, facing down towards the mat or towel. Balance and stretch for half a minute, it will also help your legs and back muscles.
The Superman Position
Remember how superman flies up in the air? He is facing down, arms reaching forward and his body is slightly curved upwards. You have to lie on the mat, then begin to raise your arms and legs, all stretched out so you can feel the tension.
Your core area will serve as support. You don’t have to bend your body, just curb it lightly. Hold the position for about half a minute and it will have positive effects on your belly, legs and arms. It also reduces the fat on your thighs.
Simple pushups are usually recommended for strength but if you vary this exercise, you can have more benefits. For melting fat, you should add knee kicks to your pushups. This is an innovative way to lose more weight and it involves your entire body.
People say it is really effective in shaping up your arms and stripping their adipose layers. In the classic pushup position, bring one knee toward your chest, then continue the pushup all the way down. Repeat for as long as you can. It takes time and practice to become good at pushups but you will eventually get there.
Kettlebell swings are a very effective type of exercise for weight loss, since these involve the whole body. Calories get burned easily thanks to the intensity of such workout and the impact on joints is low. Stand up on your feet but keep these apart – at a length wider than your hips.
Get a kettlebell and hold it with both hands right in front of you. Focus on your core muscles and have these guide the movement. Begin a squat and swing the kettlebell upwards, then back and return to the initial position. You should complete reps of 15 such movements.
Skipping (Jump Rope)
Skipping is easy, fun and reminds one of childhood. However, only few know how good it is for losing weight. It is so good it was called the ultimate fat burner among all such exercises. It targets mostly your stomach and thighs, although it doesn’t get you to build muscle in the way weight lifting would. Here is how to perform it. Take a jump rope and start skipping but remember to rest every 30 seconds or so.
Keep your back straight, as well as your knees as you skip with both legs at once. It can be employed as a form of cardio, as it makes you sweat intensely. Be warned though, skipping may be troublesome for those who have joint issues. It is an impact sport, which means it can affect your joints in the long run, especially if you have a predisposition to that. If you’re serious about this type of exercise, you can wear wrist, knee and ankle protection, to make sure you’re on the safe side.
The Mountain Climb
You may do this with our without equipment. Normally, you will need a resistant band for the mountain climbers exercise. The middle part of said band needs to be secured to a very stable object or piece of furniture. Its ends will be tied to your feet. Stretch the band and extend your body as if you were doing pushups. Move your legs rapidly, in alternative fashion, as you would climb a steep slope.
Bring each knee close to your chest. Use your arms for support. To make this more effective, don’t let the toe of the bent leg touch the floor, but keep it in the air during the movement. Only the extended/straight leg and your hands touch the floor. This is a very good calorie burner and should be done for one minute, with a 20 second break, then another minute of quick, intense exercise.
Rotating T Extensions
This is not exactly an exercise for beginners. If you can muster the power, then it will be very helpful in your weight loss journey. Apart from that, it activates several muscle groups, targeting your abdomen, arms, legs and buttocks. Stand on the floor in a pushup position, with your arms straight, then shift your whole body to one side only (to the left or right). Raise the opposite arm up high and stay like that for a few seconds. Switch the side to repeat and rest after each minute of exercising.
A type of cardio training, swimming is best when rapid or vigorous if you ant to lose fat. It burns more than 950 calories in one hour, so you definitely need to consider it. Furthermore, swimming is a low-impact sport, which means it does not harm your joints and ligaments.
It gets to train all your muscle groups and makes you feel great afterward. It also has a positive effect on inflammation – it reduces it, thus lowering one major factor of weight gain.
Stair or Inclined Slope Running
Running is an excellent form of cardio workout, but running uphill is king; it helps you burn at least 800 calories within one hour, which is one of the top rates out there. This fat-busting activity implies some serious effort on your side and will surely make you sweat.
You may either choose an inclined surface or a slope to run uphill, or long stairs. Working against gravity builds power, strength and melts stored fat. There are more muscles involved in this than in running on a flat surface.
Whether you’re a fan of the great outdoors or you’re getting on the rowing machine at the gym, this activity will burn an impressive amount of calories. Within one hour, you can get rid of no less than 810.
With rowing machines you can set their resistance to the desired level, depending on how much effort you are willing to put in it. In spite of the amazing whole-body workout, rowing is a low-impact sport. Plus, it has so many benefits, from cardio training to muscle building.
Upper- and Lower-Body Compound Exercises
Compound exercises that engage either half of the body are very challenging; these get to work your main muscle groups in highly effective ways. What you must do is to lift heavy, and that can be achieved if you start with small weights. You can do dumbbell deadlifts or goblet squats, for example. Work your way up and don’t do more than five reps before you rest.
Your priority is to increase the weight gradually yet quickly, not to do more reps. Upper body super-sets you can do are: dumbbell bench presses, pushups, dubbell curls etc. Lower-body super-sets include: step-ups, reverse lunges, Russian twists, planking.
This is not actually an exercise, but a strategy. While it is possible to stick to 35 minutes only, 45-minute sessions are the best when it comes to losing weight rapidly through cardio training. If you do this once a week, it’s enough. You have to keep it steady and avoid going too strong, as to not exhaust yourself. Besides melting fat, long cardio sessions improve your ability to utilize oxygen, as well as your resistance and recovery. You may run, row, swim, dance or hike – whichever you feel like.
The Calorie Burning Data
To get you motivated, we have found some data to illustrate how efficient the above-mentioned exercises can be. For example, jumping rope is the best you can do for quick weight loss, as it burns a bit over 1,000 calories per hour. Strong forms of cardio such as vigorous swimming burn a total of 900 calories hourly. Running up the stairs and fast rowing come really close, with an average of 815 calories. In general, high-impact aerobic training burns 660 calories per hour, while low impact stands at 400. Weight lifting tends to burn 455 for the same amount of time.
Don’t be afraid of strength (or weight) training. Although this is known as the method to increase muscle mass, it does help with fat loss, too. This is due to the effort and the calorie burning but also to the muscle increase. The more muscle tissue you have, the easier it becomes to burn any remaining fat. Therefore, do as much cardio as you can, while also saving time for weight lifting. You don’t necessarily need a personal trainer for that; you can do it at home if you have proper weights.