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The 9 Best Exercises for Weight Loss

Starting any kind of workout on regular basis can help you lose weight, but by strategically planning your sweat fest, you can reach your goals faster and easier and let’s be honest, who doesn’t like that? To make your exercise time as efficient as possible, our team is sharing some of the best exercises for weight loss based on calories lost during your workout, including the approximate number of calories burned for a 130-pound person and a 190-pound person. You should know that the more you weigh, the more calories you tend to burn on any particular task.

And now since we know that the calories burned during your workout time isn’t the only thing that matter, we spoke with bunch of fitness trainers on how to modify your workout to ramp up the afterburn effect. In that way, your body will continue to burn calories at a higher rate and that means even after you hit the showers! Now that you know all of that, let’s get it on and start losing weight in no time!

The 9 Best Exercises for Weight Loss:

  • Jumping rope (120 skips per minute)

    The burn: 667-990 calories/hour
    The extra burn: As it turns out, this tool the jumping rope is actually a big-time fat burner. If you want to engage your arms and shoulders even more, use a weighted jump rope.

Jumping Rope - The 9 Best Exercises for Weight Loss

  • Running (10 min/mile)

    The burn: 566-839/hour
    The extra burn: After running at a steady rate, your body will continue to burn extra calories over the rest of the day. If this isn’t a proper motivation to get on the treadmill then nothing is. To burn more during and after your exercise, add short bursts of sprints or faster running into your jog. We recommend keeping a 2:1 work-to-rest ratio to get the most afterburn. For example, if you run for 120 seconds, walk 60 seconds.

  • Kettlebell intervals

    The burn: 554-822 calories/hour
    The extra burn: It is known that a HIIT round using kettlebells can keep the afterburn effect going for whole 36 hours after you’ve stopped working out. To get the best results from this, make sure you are doing a fluid circuit and not stopping to rest between each move. It is recommended changing between upper and lower-body movements so your body can last working out for a longer period of time. You should try and do a set of kettlebell swings, kettlebell squats and kettlebell push presses. Then, rest for 15 to 20 seconds after completing the three moves.

  • Kickboxing

    The burn: 582-864 calories/hour
    The extra burn: Whether you are working out in your home or in some class, make sure you keep the rest periods between rounds of jabs and kicks super short. Go fore 30 seconds of rest for every 90 seconds of sparring.

    Kickboxing - The 9 Best Exercises for Weight Loss

  • Stationary bike

    The burn: 498-738 calories/hour
    The extra burn: To get the most afterburn of this exercise, start with 10 seconds of intense pedaling and 50 seconds of rest. After that, move to 15 seconds of sprints and 45 seconds of rest and do 20 seconds of sprints 40 seconds of rest after that. Also, keep in mind not to forget to turn up the resistance as you progress.

  • Rowing machine (150 watts)

    The burn: 480-712 calories/hour
    The extra burn: In order to lose calories at the highest rate possible, row in super-fast 1 minute intervals and take 30 to 60 second active rest periods by alternating between squats, planks and pushups.

  • Stairs (77 steps/minute)

    The burn: 452-670 calories/hour
    The extra burn: It doesn’t matter if you are working the Stair Master or running steps somewhere, stair climbing provides a great mix of aerobic and anaerobic workout. To get the most out of it, hold a one to five pound dumbbell in each hand to get your upper body fired up too!

Stairs - The 9 Best Exercises for Weight Loss

  • Elliptical/ arc trainers

    The burn: 322-478 calories/hour
    The extra burn: If you are looking for a better burn, don’t keep the same rate the entire time you are on the elliptical. Vary the incline and levels of resistance to keep things more challenging.

  • Power yoga

    The burn: 226-335 calories/hour
    The extra burn: To get the most out of this workout, sign up for a power yoga flow class. Strength-driven workout, where you match your breath with the movement of your entire body, is where most people have the highest effect of afterburn.

The 9 Best Exercises for Weight Loss

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