The 7 Exercises That Lose Weight The Most

High intensity exercises are more effective when losing weight. However, in any case, they must be accompanied by a healthy and balanced diet. Do you want to know some options?

It is no secret to anyone that exercises make you lose weight. Although it is important to supplement them with a good diet, its constant practice is decisive to reduce the accumulation of fat and shape the figure. 

In fact, as a study published in the medical journal Progress in Cardiovascular Diseases points out, although weight loss is heterogeneous, exercise programs can contribute to it. But what are the exercises that lose weight the most?

Surely you think that the best sport to lose weight is running . However, it is not the only one. There are other types of exercises that can be even more beneficial in your quest to have a lean body in a short time.

In the following article we will tell you which are the most effective routines to lose extra  kilos.Don’t miss it!

Running, does it help you lose weight?

We will start by talking about the exercise that is most fashionable these days. It is simple and you do not need more than good shoes. You can practice it in a park and not spend a single penny. One minute of running at 8 km / hour burns 8 calories. The faster we go, the more fat we eliminate. The account is simple.

However, many people are not very fond of going for a run, even though they know that it is good for their health. And also the latest studies affirm that although it is a very good discipline there are others that “win the game.”

According to the director of the National Strength and Conditioning Association of New York, Harold Gibbons, “more calories are burned in high intensity weight training than running.”

In reality, the difference in how much you lose weight has to do with effort, muscle mass, weight, and height. And, of course, the age of each athlete.

The most suitable exercise to lose fat is aerobic. Most people think it should be long-lasting and low-intensity, but there are other options.

The exercises that lose weight the most

We already know that running is a good exercise if we want to lose weight. Now, we can put together a list or ranking with the most recommended according to coaches and doctors:

1. Kettlebell

It is a ball with a handle that allows you to work your quadriceps and thighs. In addition, they provide vitality and energy to the heart. They can burn up to 20 calories per minute and increase cardiac output by up to 93%.

They can be done a maximum of 20 minutes a day. Rolling with kettlebells (which come in different sizes) is pretty tough, because we are not used to this movement.

Therefore, coinciding with a study published in the International Journal of Exercise Science, it should be practiced with caution in people at moderate and high risk.

Without a doubt, this is one of the ideal exercises to stimulate belly fat, tone the arms and give strength to the legs. Also called kettelbells, these balls allow you to lose up to 300 calories per half-hour routine.

In fact, there are many routines with these types of weights that are very useful. Well, they include dynamic exercises where the consumption of calories is stimulated.

2. Rowing

An adult weighing 84 kg can burn about 400 calories every half hour if he paddles vigorously. This means 12.5 calories per minute (approximately).

They mainly work the muscles of the arms, back and legs, although it is a general and complete training. In general, it helps to tone and obtain a slimming effect, as detailed in a publication in Epidemiology & Vaccinology .

In turn, this exercise is perfect for cardiovascular endurance. Strengthen your quadriceps and lats. It is excellent for weight loss and to help build both flexibility and strength. It is not necessary to have a kayak to row, since in many gyms there is a device that emulates exercise.

Burpees,  one of the exercises that lose weight the most

This exercise is quite hard and tiring, but it is worth it. Allows you to burn almost 2 calories per rep. If you do 7 in a minute you lose 10 calories. The ideal would be to reach 10 every 60 seconds (14 calories less).

It also serves to speed up the metabolism. Burpees with simple progressions are recommended , as it is a somewhat complex technique. It works several muscles at the same time and burns quite a few calories.

To have greater effects, it is recommended to do them within a circuit or sequence of exercises. In a 1 hour training, it is advisable to do 15.

Jump rope

A moderate intensity allows you to do about 100 to 120 jumps per minute. That burns 13 calories. The good thing about jumping is that they work more muscle groups than running. Plus, it helps improve coordination, balance, and wrist skills, as research shows.

Not only does it have muscle benefits, but it also reduces the risks of heart disease, osteoporosis, depression, anxiety, and high blood pressure. And you only need one rope to perform this exercise!

Riding a bicycle

While any bike ride can help, better if it is in the mountains. In one hour of pedaling you can burn 1500 calories (25 per minute). Likewise, experts indicate that it is not necessary to go to live in a valley to be able to enjoy the benefits of this exercise.

According to a publication in the Scandinavian Journal of Medicine & Science in Sports , cycling allows you to strengthen and tone your leg muscles, as well as improve breathing and heartbeat.

Exercises that lose weight the most: crossfit

It is one of the fashionable disciplines and has its origins in the military training of the United States. A single class can burn many calories, and it also has the characteristic that each one sets its own pace. It consists of a routine with a series of exercises with some accessories.

It is necessary that the activity be supervised by an expert and go from low to high, since the intensity is quite high. Doing crossfit (also known as functional training) 2 to 3 times a week improves strength and endurance.

Squats

It is an exercise known to all, but no one is yet aware of its advantages. It allows you to burn an average of 13 calories per minute, but for it to work you need to exercise for half an hour. In that time, you can do 8 sets of 20 repetitions each with a 45-second rest in between.

Tones and slimmer the legs, strengthens the buttocks and helps improve back posture. If weights are added also mark the arms. In short, it tones and visually can give a slimming effect, or a more stylized look.

To keep in mind!

Regular exercise is a good way to lose weight. However, to avoid injury, it is important to do it correctly. So if you have any doubts, consult a professional trainer.