Here are the 8 best exercises for weight loss, walking. Walking is one of the best exercises for weight loss, and for good reason. Jogging and running are great exercises that will help you lose weight. Start your workouts with dynamic stretches to relax your connective tissues.
Do side bends, heel lifts, arm crosses, shoulder circles, swing your legs forward, reverse lunges and alternate touches with your toes to focus on your whole body. Endurance training builds muscle mass, which not only strengthens the body, but also increases metabolism. Muscles are responsible for up to 20 percent of the daily calorie burn, while fat accounts for less than 5 percent, according to the University of New Mexico. In other words, the more muscle you have, the more calories you burn doing daily activities.
Beginners can start their weight-loss resistance plan with just their body weight, according to Araujo. Compound exercises (such as squats or deadlifts) are the best place to start, as they work several muscles at once. Do 10 to 12 repetitions and 3 to 4 sets of each movement. Maintaining rest for 60 seconds or less can help keep your heart rate high.
Your strength training guide for beginners and 6 exercises to try How to do aerial squats to strengthen your quadriceps and glutes If reverse lunges are too challenging with weights, drop the dumbbells, Araujo recommends. Focus on your form above all else. As the name suggests, HIIT is intense. If you're just starting out, don't feel like you need to go from 0 to 100, Araujo says.
A combination of walking and running could be your speed. But increase the intensity week after week. And don't do HIIT exercises every day, as your body needs time to recover after hard workouts, so it's best to space these workouts a couple of days apart. You can combine low-impact cardiovascular exercises with bodyweight exercises, as in this next LIT Method workout, a low-impact, high-intensity workout.