The best exercises to lose weight are aerobic exercises, such as brisk walking, running, jumping rope, swimming or cycling, as they increase the heart rate and burn a lot of calories.
But to lose weight efficiently and maintain results, it is also essential to combine aerobic exercises with weight training exercises, as it promotes muscular hypertrophy, which is the increase in muscle size, which increases the person’s ability to burn calories even during exercise. rest.
Exercises to lose weight must be done with the guidance of a physical education professional or personal trainer, according to individual objectives and physical conditions, and must be associated with a balanced diet. In addition, it is also important to consult a cardiologist to assess the state of general health and the cardiovascular system.
15 recommended exercises to lose weight
The best exercises to lose weight fast are:
Bodybuilding is a strength and resistance exercise that, when associated with aerobic exercise, can maximize fat loss and increase calorie expenditure at rest, accelerating weight loss.
This is because the increase in muscle mass contributes to accelerating metabolism as muscles use more energy than fat cells, which is essential for eliminating excess weight. Check out other ways to speed up your metabolism .
However, for this to happen, it is important that training is regular and that the person follows a balanced and healthy diet.
Caloric expenditure: the amount of calories burned during a weight training session can vary between 300 and 500 calories per hour, but this value depends on several factors, mainly intensity, type of training performed and conditions related to the person, such as physical conditioning, weight, physical and genetic structure.
But this value can be even higher, since, as there is a gain in muscle mass, calories continue to be burned up to 48 hours after exercising, including at rest, as long as the person trains moderately to intensely, continues to practice physical activity and have a healthy diet. Discover all the health benefits of bodybuilding.
2. Brisk walk
Brisk walking is an aerobic exercise that works the cardiovascular system, improves physical conditioning and burns calories, helping to lose weight. See other benefits of walking .
This type of exercise can be done outdoors or on a treadmill at the gym or at home, and must be done regularly, with it being recommended to do at least 150 to 300 minutes of walking or other moderate physical activity per week, which corresponds to or 30 to 60 minutes, 5 times a week, for example.
Calorie expenditure: with a brisk or brisk walk, it is possible to burn around 400 to 500 calories in 1 hour. Check out a walking workout to lose weight.
3. HIIT training
HIIT training, or High Intensity Interval Training , corresponds to a set of exercises that must be performed at high intensity with the aim of accelerating the metabolism and promoting the burning of as much fat as possible.
The exercises are performed intensely to increase the heart rate significantly and, therefore, are more suitable for those who already practice some type of physical activity, although there are HIIT workouts for beginners, but these consist of a series of easier exercises.
Calorie expenditure: this exercise is capable of burning up to 400 calories per hour. However, in order for this amount of calories to be reached and for the body to continue burning calories, even after the end of the physical activity, it is important that it is carried out under the guidance of a physical education professional, as this way it is possible to reach and maintain the intensity high throughout the exercise.
Crossfit training is also quite intense and requires greater cardiorespiratory capacity, as the training is carried out in a circuit with high intensity and with little rest time between exercises, and joint mobility, and is therefore more suitable for people who are more used to going to the gym.
In this type of training, different weights, ropes, tires are used and the exercises are often performed outside the gym or outdoors.
Calorie expenditure: you can burn up to 700 calories in 1 hour. To enhance calorie burning, weight loss and muscle mass gain, it is important that crossfit practice is guided by a professional, especially if the person is new to this sport, is sedentary or has any joint limitations. Check out crossfit exercises for beginners.
Dance classes are a dynamic way to improve cardiorespiratory capacity, strengthen and tone muscles, increase flexibility and have fun, as well as being a great way to burn calories and lose weight.
Some examples of dance classes are samba, axé, funk or zumba, for example. Discover the health benefits of zumba.
Calorie expenditure: depending on the type of dance, you can burn around 500 to 800 calories in 1 hour of dance class. However, to be able to burn this amount of calories, the activity must be performed intensely.
5. Muay Thai
Muay Thai is a very intense and complete physical activity, as it uses several muscle groups and requires physical preparation.
Muay Thai training promotes improved cardiorespiratory capacity and physical conditioning, muscle strengthening and endurance, as well as promoting calorie burning and weight loss and improving self-esteem.
Calorie expenditure: you can burn around 700 calories per workout. However, the amount of calories varies according to the intensity of the training and the person’s physical fitness, reaching up to 1500 calories lost per workout when the person trains intensely and already has very good physical fitness.
Spinning classes are held in the gym on an exercise bike, using different intensities.
These classes, in addition to promoting high calorie expenditure and promoting weight loss, also promote muscle strengthening, burning leg fat and improving cardiorespiratory endurance.
Calorie expenditure: it is possible to burn around 600 to 800 calories per hour. To increase the caloric expenditure of spinning classes , the person must take the class according to what is instructed by the instructor.
Cycling, like spinning , is an aerobic exercise that helps increase heart rate and burn calories, promoting weight loss. Check out more benefits of cycling .
This type of exercise is done outdoors, on a bicycle with gears, and preferably one that does not have a battery. To enhance weight loss, you should alternate the speed and intensity of your pedal strokes.
Calorie expenditure: cycling can burn around 500 calories in 1 hour.
Swimming is a complete exercise, as in addition to promoting better physical conditioning, it can also strengthen muscles and promote fat burning, making it a good exercise option to lose weight for people who are beginners or who have a sedentary lifestyle.
This is because swimming is an exercise that has no impact on bones or joints.
When the objective is to lose weight, you need to maintain a constant and strong pace, that is, you can cross the pool swimming crawl and come back on your back, for example, as a form of ‘rest’.
Calorie expenditure: swimming can burn up to 400 calories, as long as the person maintains the pace and remains constantly in motion.
9. Water aerobics
Water aerobics is also great for losing weight and improving cardiorespiratory capacity, as well as being a low-impact exercise that does not overload the joints.
Therefore, this exercise can be done by people who are starting physical activities, are very overweight or have joint problems that prevent them from performing other physical exercises, for example.
Calorie expenditure: it is possible to burn up to 500 calories per hour, but for this to happen you must always be moving, enough to make you breathe heavily.
Running workouts are excellent for promoting calorie expenditure and fat burning, and can be done both in the gym and outdoors.
You can start at a slower pace, but each week you need to increase the intensity to achieve better goals.
In the case of people who are not in the habit of running or who are just starting to practice physical activity, running may not be the best way to initially promote calorie expenditure. Therefore, it may be recommended to start aerobic exercise with walking until the person feels able to start running.
Caloric expenditure: the caloric expenditure of running can vary between 600 and 700 calories per hour, but the person must maintain a good pace, not take too many breaks and that the effort made to carry out the activity is capable of leaving the person breathless, unable to talk during the race. See how to start running to lose weight .
11. Body pump
Body pump classes are an excellent way to burn fat because they are done with weights and steps, working the main muscle groups, which promotes their strengthening and increased resistance.
Furthermore, this exercise also improves cardiorespiratory capacity, as it requires greater physical conditioning to perform the exercises.
Calorie expenditure: you can lose up to 500 calories per hour, but it must be done at the pace and intensity indicated by the instructor.
The step class is done on a platform similar to a step, making it a great aerobic exercise option for losing weight and losing belly fat. See other exercises to lose belly fat .
This exercise works the cardiorespiratory part, balance, strength, resistance and coordination, in addition to promoting the burning of many calories, favoring weight loss.
Calorie expenditure: in 1 hour of step class you can lose 400 to 600 calories.
13. Jump rope
Jumping rope is an excellent exercise for losing weight, as it accelerates your heart rate and increases fat burning.
This exercise should be avoided by people who are very overweight or who have bone or joint problems, as it is high impact.
Calorie expenditure: it is possible to burn around 650 calories in 1 hour of exercise.
Boxing training is an exercise that helps burn a lot of calories, as it works the cardiovascular system, promotes the reduction of body fat, as well as toning the muscles.
Calorie expenditure: in a 1-hour class it is possible to burn 600 to 1000 calories, which varies with the intensity of the exercises.
15. Functional training
Functional training is a great exercise option for losing weight, as it works several muscle groups at the same time, increases metabolism and calorie expenditure, as well as promoting increased muscular resistance and physical conditioning.
These functional exercises are performed at high intensity and must be done with the guidance of a physical education professional.
Calorie expenditure: in 1 hour of class, you can burn up to 500 calories.
Regardless of the type of physical exercise to lose weight, it is important to maintain the body’s hydration, and in these cases it is recommended to drink sips of water during exercise or a homemade energy drink, for example.
How to start exercising to lose weight
When starting any type of physical activity, you must undergo a professional physical education assessment to check weight, fat folds and blood pressure.
Furthermore, it is important to state the training objectives, whether it is weight loss, toning or hypertrophy, so that the training indicated by the instructor can be suitable for the objective.
Typically, training begins with aerobic exercises, such as cycling or treadmill, and then the student can go to class or continue training in the weight room. As you gain resistance, the exercises or the rhythm of the class should become more difficult, requiring greater and better effort from the muscles and heart.
The ideal frequency is 5 times a week, at least 30 minutes a day, with moderate or vigorous intensity.
It is also important to consult a cardiologist before starting any type of physical exercise, to assess your general health and cardiovascular system, and thus perform physical exercises safely.
Which exercise makes you lose weight the fastest?
To lose 1 kg of fat per week, that is, 4 kg of pure fat per month, you must perform some exercise that burns approximately 600 calories per day, 5 times a week, in addition to daily weight training.
To achieve the desired calorie burn, you must exercise for 1 hour and maintain your heart rate within the ideal range, which should be approximately 60% and 75%% of your maximum heart rate.
This capacity, however, will depend on your physical conditioning, age and the intensity of the exercise. Exercising below these values will not help you lose weight but can bring other health benefits, such as improving cardiorespiratory capacity.
Exercises to lose weight at home
It is also possible to do aerobic and muscle-strengthening exercises at home, which is a good way to burn fat.
It is possible to take online classes, walk quickly down the street daily, run starting for small distances and increase the distance each week.