8 best weight loss exercises

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The more calories you burn, the faster you will lose weight. Lifehacker has compiled some of the most energy-intensive exercises to add to your fat burning workout.

What type of exercise is best for weight loss

There is still debate about which is more effective: cardio or strength training. Research by Leslie H. Willis and colleagues at Duke University has shown that exercise is best combined.

Participants who performed only cardio exercises lost more fat. But people who combined cardio with strength training not only lost weight, but also increased muscle mass.

The benefits of combined workouts are also supported by a study by Suleen Ho of Curtin University in Australia. The 12 weeks of combination training helped the subjects lose weight and body fat more effectively than either cardio or strength training alone.

It turns out that for maximum effect, you need to do both cardio and strength exercises.

The former are more energy-intensive, but the latter will pump muscles and, due to the oxygen debt, will help burn calories not only during training, but also after it.

Lifehacker has found the most energy-consuming exercises for a combined workout. First, consider the options for which you need equipment: a barbell, weights, ropes, medicine ball, and then move on to fat burning exercises with your own weight.

Exercises with equipment

1. Trasters

This exercise was clearly invented in the underworld. First, you squat with a barbell on your chest, and then, without stopping, do a push press. You cannot move slowly: you will lose speed and momentum, and you will need an additional dip to push the bar up. Therefore, thrusters are executed very intensively and spend a lot of energy.

Trasters work well on the hips and buttocks, shoulders and back. Also, the muscles of the press are involved in the work.

Pick enough weight to do 10 thrusters nonstop, or better yet, include them in interval training and you'll regret being born.

2. Double wave rope

A study by Charles J. Fountaine of the University of Minnesota at Duluth found that a 10-minute workout with two ropes burns 111.5 calories - about twice as much as running. Participants performed a vertical wave with both hands for 15 seconds and then rested for 45 seconds. And so 10 times.

During this exercise, the latissimus dorsi and the anterior deltas are well loaded, as the posterior deltas and trapezium act as synergists. Thus, exercise not only helps you burn calories, but also loads the entire upper body well. Also, the quadriceps and glutes are involved, and the abs and back extensors stabilize the body.

This video shows rope exercises, including a double wave.

Try repeating Fountain's experiment and doing 10 sets of 15 seconds each. If hard, reduce the running time to 10 seconds. You can also compose your interval workout from the different rope exercises shown in the video.

3. Medicine ball throwing into the wall

Throwing the ball against the wall is like thrusters. First you go into a squat, then you straighten, but instead of a push press, you throw the ball against the wall. This exercise works the quads and glutes, shoulders, back, trapezium, core muscles.

The ball must be thrown at high intensity, and the load can be scaled by increasing the weight of the ball and adjusting the height at which you throw it.

Do 2-3 sets of 20-25 reps, or include throws in interval training. For example, throw the ball for 30 seconds, and do burpees for the rest of the minute, and so on until you count 100 throws.

4. Weight snatch

In January 2010, the American Council on Exercise (ACE) published the results of a study showing how many calories you can burn with a kettlebell snatch.

The subjects performed six jerks in 15 seconds and then rested for 15 seconds. And so for 20 minutes. Aerobically, the participants burned 13.6 kcal per minute, and anaerobic - 6.6 kcal. It turns out 20, 2 kcal per minute and 404 kcal in 20 minutes!

In addition to burning more calories, the kettlebell snatch is good for building your back and legs, strengthening your wrists and strengthening your grip. The exercise develops endurance and speed, trains coordination of movements.

To burn more calories, choose five kettlebell exercises and do three circles of 15 repetitions each, with a 30 second break between exercises.

Bodyweight Exercises

1. Jumping rope

During jumping rope, the muscles of the legs, triceps and pectoral muscles work. Exercise can burn 700 to 1,000 calories per hour, depending on the intensity. 20 minutes of jumping rope in terms of energy consumption is equal to 45 minutes of quiet running.

Unlike running, jumping puts less stress on your knees as you land on both feet. This is an additional plus for overweight people.

You can start your workout with a jump rope: jumping will help warm up your body well for the following exercises. After the articular warm-up, set a timer and jump 45 seconds at a medium pace, and then 15 seconds at a fast pace. Rest for a minute and repeat nine more times.

If you want to burn even more calories, learn to double jump. Here's a good outline for learning:

• two single jumps, one double - repeat 10 times;
• two single, two double - 10 times;
• two singles, three doubles - 10 times and so on.

If you already know how to do doubles, try Annie's famous benchmark. First, do 50 double jumps and lifts of the body (from a prone position), then 40, 30, 20 and 10. And all this for a while and without rest breaks.

You can also diversify your workouts by adding other rope exercises. You will find 50 options for different skill levels in this article.

2. Burpee

High-intensity burpee workouts burn 8 to 14 kcal per minute. That is, making burpees, you can burn 280 kcal in 20 minutes. You can also complicate the exercise by adding box jumps, bar jumps, pull-ups, and other variations.

You can see the burpee technique in this article. Here are some training options:

• Burpee descending ladder for beginners. Perform 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpees with rest per minute between sets.
• 100 burpees … Perform 100 burpees, rest as needed.
• Two minutes burpees (advanced). Set a timer and do as many burpees as possible in two minutes. Make sure that the technique does not suffer: touch the floor with your chest and hips, at the top point, lift yourself off the ground.

3. Exercise "Rock climber"

Take a lying position and alternately bend your knees, as if trying to reach your chest. The climber is fast, but the pelvis and back are firmly in place.

Exercise pumps the abs and hip flexors well, and due to the intensity, calorie consumption increases. Depending on your weight, you can burn 8 to 12 kcal per minute.

Of course, you won't be able to climb for 10-20 minutes in a row. Instead, combine it with other interval training exercises. For example, 20 Climber jumps, 10 push-ups (you can from the knees), 20 Jumping Jack jumps, 15 air squats. Perform 3-5 laps with 30 seconds rest between laps.

You can also do "Climber" according to the Tabata protocol: 20 seconds of active execution, 10 seconds of rest. The number of circles - according to health.

4. Jump squats

Squats without barbells and dumbbells are hardly effective exercises. Jump squats are another matter. In this exercise, you go into a squat, and go up with a jump. Due to this, the exercise becomes much more intense, and you spend more calories.

Perform three sets of 20-30 times. And yes, you don't have to jump for very long before you really load your leg muscles.

How to do exercises without equipment

For bodyweight exercise to help you lose weight, it must be intense and prolonged. Simply put, if you do 20 squats and then rest for five minutes, you will certainly strengthen your muscles, but you won't burn a lot of calories.

Therefore, do the exercises at high intensity, or even better, include them in interval training with a certain amount of rest between sets - from 10 seconds to one minute. This will keep your heart rate high throughout your workout and burn more calories.

Also, remember that no workout will help you lose weight unless you review your diet. Combine exercise with diet and you will see the first results very soon.