What is The Effective Exercise for Weight Loss?

Exercise, according to the Cambridge dictionary, is an action or actions intended to improve something or make something happen.

Most times, people make up their minds to exercise or take actions that would enable them to lose weight.

Truth is: to lose weight, you have to burn more calories than the ones you take in, thereby creating a calorie deficit.

The setbacks that people usually have after they have determined to exercise for weight loss are boredom, injury, and laziness. These setbacks are usually because they’ve chosen the wrong exercise to start with.

Types of Weight Loss Exercise

There are many forms of exercises out there for weight loss, ranging from the highly intensive ones to the non-intensive ones.

If you want to exercise for weight loss, you have to overcome the setbacks mentioned above, select the best type of exercise or workout and start doing something today.

They say, running at an 8-minute-mile pace is a great calorie burner. This doesn’t mean that it’s the only way out. If you’re not going to do it, it’s not going to help you. Instead, start with something easier, like walking.

The major types of exercise are:

  1. Cardio (aerobic) exercise
  2. Strength or resistant training

In all cases, you’ll burn more calories with cardio (aerobic) exercise than with strength or resistant training.

Strength training itself will not lead to an appreciable amount of weight loss because it doesn’t burn enough calories.

The only successful studies to show a significant calorie burn following a weight-lifting workout were done with serious lifters, working out for 60 to 90 minutes at a time and lifting as much as they could on every set. In fact, at best, gaining one pound of muscle will help you burn 5 to 10 extra calories a day.

You could as well do that chewing gum.

That’s not to say that strength training isn’t important for the overall health of the body. But when it comes to burning the most calories, go for cardiovascular exercise and vary the intensity.

You could alternate between moderate and higher intensity aerobic base-building workouts either within the same workout or on alternate days.

Cross-training is also recommended – that is, doing a range of different activities during your workouts. Not only does this help you keep from getting bored, but it’s also better for your body.

Doing different activities recruits different muscle groups. You’re also less likely to develop an injury, since doing the same thing day after day creates wear patterns on your joints.

At this point, the question would be how much exercise do I need for weight loss?

How much exercise do I need for weight loss?

If you’re curious about how much exercise it would take to burn one pound of body fat, you can use an activity calculator to help provide the answer.

You need to burn about 3500 calories to lose one pound of weight.

Weight Loss Activity Calculator

With the activities below, a 150-pound person could be able to burn roughly enough calories to lose a pound.

  • 5 hours of running per week or roughly 40 minutes per day
  • 14 hours of walking per week or 2 hours per day
  • 5 hours of vigorous swimming per week or about 40 minutes per day
  • 6.5 hours of biking per week or just under an hour each day

Consistency and patience are key in weight loss, but the issue we have here is that people don’t want to hear about the patience aspect. All they want is instant gratification.

The cold, hard reality is if you want to lose weight and keep it off, it’s work. No one loses weight and keeps it off without action.

Below are some tips that will help you adhere to a weight loss workout and meet your goals.

Tips To Start And Meet Weight Loss Goal In  Reasonable Time

  • Firstly, have an exercise buddy or partner. This is a person you do the workouts with. It is very necessary, according to the experts. Having accountability to someone else, even if it’s your Labrador, keeps you honest. It’s much easier to say no to yourself than to someone else.
  • Secondly, schedule your workouts. Have a calendar that lists specific times for your workouts. You won’t have the excuse of running out of time if you should make an appointment with exercise ahead of time.
  • Thirdly, weigh yourself daily. Weighing yourself daily can keep you on track so that you don’t let extra calories a day or one missed workout set you back. This is one of the best tools to see if you’re slipping up.
  • Fourthly, don’t do too much, too fast. Don’t get over-motivated, starting out with six days a week of aerobic exercise is a mistake because you will end up exhausting yourself in the first week and then you give up.
  • The fifth thing to do is to log your steps. Logging the time that you work out will help you achieve your weekly goal, even if you get off track one day, it will also inspire you at the end of the week, when you can look back and see what you’ve accomplished.
  • The sixth thing to do is to cook more often. Portions, and calories, are out of control when you eat out. You’ll almost always consume fewer calories in a meal cooked and eaten at home. Save restaurants for special occasions, and get together with friends for a walk instead of a meal.
  • The seventh thing to observe is not to turn water into wine. Not only does a glass of wine or beer add a couple hundred extra calories, after a few glasses, but you’re also not as conscious of consuming more calories in your meal. You don’t have to give up drinking, but do cut down on it.
  • The eighth thing to do is to beware of the one-way valve. Those little snack foods you take often may be very high in calorie content. At times you take some cheese and crackers, not knowing that you have quickly consumed 300 calories before finally taking the main meal. There is no problem randomly over-consuming extreme amounts of calories but never randomly, sporadically have extreme bouts of caloric expenditure.

If trying to reach your exercise goal sounds overwhelming, don’t worry.

Your workout plan doesn’t have to be perfect to be effective.

And setting up a workout plan is easier than it sounds. These weight loss exercise recommendations can provide a framework for finding out how much exercise per day to lose weight. But remember that consistency matters most.

If you can do less more often, that might be a smarter approach.

If you’re not sure where to begin, use a basic weekly workout plan to make sure that the time you spend working out is time that really helps you lose weight.

In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases.

The List Of Exercises To Help You Lose Weight

 

LUNGES

LUNGE EXERCISE
Lunge Exercise Illustration – Credits @ pixabay.com

A lunge is any position of the human body where one leg is positioned behind while the other leg is positioned forward with foot flat on the ground and knee bent. It is normally used by athletes in cross-training for sports, by weight-trainers as a fitness exercise, and by practitioners of yoga as part of an asana regimen. There are many variations to the lunge, but the Plain Jane forward lunge is very effective for weight loss, as it works multiple muscles at once for maximum calorie burn.

PROCEDURE FOR LUNGES

  1. Stand tall with feet hip-width apart. Place hands on your hips or hold weights, and take a controlled step forward with your right leg.
  2. Keeping your spine tall, lower your body until your front leg and back leg to form a 90-degree angle.
  3. Pause, and then bring your right leg home to start.
  4. Now do the other side by stepping forward with your left leg.

You can repeat it 10 times on each side.

BURPEES

This is a full-body exercise that effectively targets your core, chest, and legs simultaneously. It is an aerobic exercise used in strength training.

PROCEDURE FOR BURPEES

  1. Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, knees bent, and lower into a squat.
  2. Place your hands on the floor directly in front of you and shift your weight to them. Jump back softly to land on your feet, in the plank position.
  3. Jump your feet forward so they land just outside of your hands. Reach your hands up and jump explosively into the air.
  4. Immediately lower back, into a squat position and go for another round.

EXPLOSIVE LUNGES

This exercise targets the hamstrings and quadriceps and also involves abs, calves, and hip. High-intensity workouts like this explosive lunge will get you sweating and torch major calories.

PROCEDURE FOR EXPLOSIVE LUNGES

  1. Start with your feet together, and hands on your hips. Then step forward with your right leg.
  2. Bend until your right leg is at a 90-degree angle. Jump up, switch your legs in midair, and end with the left leg lunged forward.
  3. You can repeat the process, switching sides for 1 minute.

SQUATS

A squat is a strength exercise in which the hips is lowered from a standing position and then stands back up. When you do them correctly, you engage your core and entire lower body. Squats are one of the best exercises for weight loss.

PROCEDURE FOR SQUATS

  1. Start with feet hip-width apart, arms either at your sides or holding weights. Keeping your weight in your heels, begin lowering your legs and raising your arms in front of you.
  2. Keeping your back straight, lower until your thighs are parallel to the floor. Remember to keep your knees in line with your toes the entire time.
  3. Maintain an even pace and rise back to a standing position.

DOUBLE JUMP

This is simply done by taking your traditional squats up a notch by incorporating a jump and lunge. The movement will increase your heart rate and you’ll feel the burn in your abs, butt, and legs.

PROCEDURE FOR DOUBLE JUMP

  1. Lower into a deep squat and rise up as if you’re jumping, but land in a lunge position with your right leg back.
  2. Use momentum to jump from this lunge position back to a squat.

MOUNTAIN CLIMBERS

With this you work several different muscle groups. It’s almost like getting a total-body workout with just one exercise. Mountain climbers are an excellent way to burn calories, whether you use resistance bands or not. The quick leg motion targets oblique’s, butt, and hamstrings.

PROCEDURE FOR MOUNTAIN CLIMBERS

  1. Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
  2. Make sure your hands are about shoulder-width apart, back flat, abs engaged, and head in alignment.
  3. Pull your right knee into your chest as far as you can.
  4. Then switch, pulling that knee out and bringing the other knee in.
  5. Keeping your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.

JUMP ROPE

Jump rope is more than a middle school gym class activity: It’s a total-body toner made for weight loss. With this you will be able to add a little fun and creativity to your workouts. Challenge yourself to complete a full minute of jumping

PROCEDURE FOR JUMP ROPE

  1. Check the length of your jump rope by holding it in your hands and ensuring the handles line up with your shoulders.
  2. Start with feet together, hands holding ends of the jump rope, elbows in toward your ribs.
  3. Swing the jump rope and hop over with feet together. Do not jump in between, just jump with each swing of the rope.

BODY-WEIGHT EXERCISES

Body-weight exercises are strength training exercises that use the individual’s own weight to provide resistance against gravity. Body-weight exercises gets your heart pumping and your muscles activated. Increasing your muscle mass means more calories burned, even when you’re not working out.

PROCEDURE FOR BODY-WEIGHT EXERCISES

  1. Start with arms at the side and feet together. Jump feet apart and raise hands into a jumping jack. From there, place hands on the ground, jump feet out and back in. Raise up back into a jumping jack. Continue for 10 repeats
  2. Stand with legs straight, right hand on your hip and the left leg lifted. Bend and touch your right knee with your left hand. Continue for 10 repeats before switching sides.
  3. Get into a plank position, with hands on the ground and legs outstretched behind you. Begin driving your knee into the opposite shoulder. Continue switching legs for 45 seconds.

KETTLEBELL SWINGS

Kettlebell swing is basically used to train the posterior chain in a manner similar to broad jumping. It is easy to master and involves moving the bell in a pendulum motion from between the knees to anywhere between eye level to fully overhead and can be performed either two-handed or using one hand. Kettlebell swings are an absolute must when it comes to finding the most effective fat-loss exercises. They are very effective when used for weight loss because they engage the entire body. Plus, they’re low impact yet highly intensifying and are ideal for calorie burn.

PROCEDURE FOR KETTLEBELL SWINGS

  1. Bend at your hips and hold a kettlebell with both hands at arm’s length down in front of you
  2. Rock back slightly and “hike” the kettlebell between your legs
  3. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height
  4. Reverse the move between your legs and repeat

SHADOW BOXING

Working your cardiovascular fitness, your legs and your arms, shadow boxing deserves a place in any body-weight workout. Research shows that boxing can burn as much as 800 calories per hour.

PROCEDURE FOR SHADOW BOXING

  1. Maintain a fighting stance and bounce on your toes as you shadow box
  2. Dip and weave to your heart’s content

BARBELL DEADLIFTS

The beauty of this is that as a compound exercise, the barbell deadlift will hit multiple muscle groups all at once, including your quads, hamstrings, arms, abs and grip strength. By challenging yourself with progressively heavier weights, you’ll increase your lean muscle mass to, in time; increase your body’s process of burning fat. It would be advisable to vary your grip technique between overhand, underhand and hook (one over, one under) to avoid your forearms giving out before your legs do.

PROCEDURE FOR BARBELL DEADLIFTS

  1. Squat down and grasp a barbell with your hands roughly shoulder-width apart.
  2. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar.
  3. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times.
  4. Lift to thigh level, pause, then return under control to the start position

BOX JUMPS

This is a jumping exercise in which an athlete projects himself or herself from the ground and lands with two feet on an elevated box. Box jumps are ideal for when you’re short on time but still want to give your heart rate a decent spike. It is simple, but seriously effective. You’ll build athleticism by building power through your legs which will translate over to bigger lifts, while toning up your body and burning fat. It is estimated that four sets of 40 seconds on, 20 seconds off box jumps can melt over 360 calories after four total rounds, when used in a Tabata format.

PROCEDURE BOX JUMPS

  1. Set yourself a comfortable distance from the box with feet shoulder-width apart
  2. Quickly drop into a quarter squat, swing your arms and explode upwards to jump onto the box
  3. Land as softly as possible. Now step backward off the box under control

DUMBBELL GOBLET SQUAT

Goblet squats are a full-body movement. They work your quads, calves, glutes, and entire core, and your arms and grip strength because you’re holding onto the weight. It’s simply squatting at its most basic. The goblet squat is ideal for those looking to build lower-body strength before racking plates up on a barbell. A Portuguese study found that squats are the best exercise for burning fat, scorching around 35 calories a minute.

PROCEDURE FOR DUMBBELL GOBLET SQUAT

  1. Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest
  2. Sit back into a squat, keeping the dumbbell in the same position, then drive back up and repeat.

MEDICINE BALL SLAMS

Medicine ball slams really do hit every major muscle group, making them an excellent addition to high-intensity workout routines. Your upper body and arms including your shoulders, chest, biceps, triceps, and upper back are all involved in the lifting and throwing phases of the exercise in turn spiking your heart rate to sizzle calories at an astonishing rate.

PROCEDURE FOR MEDICINE BALL SLAMS

  1. Grab a Medicine Ball and hold it above your head. Your arms should be slightly bent and your feet shoulder-width apart.
  2. Forcefully slam the ball to the floor in front of you as hard as you can. Catch the ball on the rebound or pick the ball up and return to starting position.

BARBELL BACK SQUAT

The back squat is a fundamental compound exercise for getting yourself in shape. Using good form, you’ll need solid strength in your back and core, while having the lower-body power to send the barbell back upwards from the bottom position. This will improve your metabolism even a light weight using a high rep range and lead to a greater fat burn, while building decent muscle for heavier reps will sizzle through your fat stomach. An exercise involving several muscle groups as a compound move will burn fat in overtime and are very effective.

PROCEDURE FOR BARBELL BACK SQUAT

  1. Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip – avoid resting it on your neck
  2. Hug the bar into your traps to engage your upper back muscles. Slowly sit back into a squat with head up, back straight and backside out
  3. Lower until your hips are aligned with your knees, with your legs at 90 degrees. A deeper squat will be more beneficial but get the strength and flexibility first
  4. Drive your heels into the floor to push yourself explosively back up
  5. Keep form until you’re standing up straight

THRUSTERS

This exercise is a combination of a front squat and an overhead press. Thrusters are deemed to be one of the most beneficial exercises since they’re a full-body movement that’s useful in daily life. Thrusters help improve coordination, muscular endurance, and balance. They help you gain both upper and lower body strenght by working the quadriceps, glutes, and shoulders. With a barbell or a pair of dumbbells or kettlebells, squat until you’re parallel with the ground. Take it slow. You’ll tax your shoulders, core, grip strength, glutes and quads. It builds a serious engine too.

PROCEDURE FOR THRUSTERS

  1. Hold two kettlebells by their handles so the weight is resting on the back of your shoulders
  2. Slightly bend your knees and squat down, keeping your legs in line with your shoulders
  3. Drive through your legs and straighten them, extending your arms as you do so to raise the kettlebells above your head
  4. Squat down and repeat

ROWING

Rowing when used correctly is one of the best pieces of kit for blasting fat on the double. Avoid long stints in the seat and instead opt for short, sharp interval sessions to hit fat where it hurts. The rowing exercise is basically a low-impact cardio workout. It helps burn belly fat and in addition, and strengthen your abdominal muscles as they give you a sculpted, ripped and muscular middle section on your body.

PROCEDURE FOR ROWING

  1. Sit at a rowing machine with your feet fastened and grab the handle with an overhand grip
  2. Straighten your legs to push the seat back – when your hands pass your knees, pull them up to your chest
  3. Reverse the movement and repeat

BATTLE ROPES

Short bursts of battle rope training will build shoulders muscles, biceps and core muscles, while burning the fat around the muscles. Battle ropes are hard to beat when it comes to a lung-busting finisher that also packs muscle on your forearms and biceps. The Journal of Strength and Conditioning Research found that 10 to 15 second bursts of battle ropes upped participant’s heart rate to 180 BPM, the same as an all-out full-body sprint. A 10-minute battle rope session can rinse through 120 calories.

PROCEDURE FOR BATTLE ROPES

  1. Anchor the rope at its center 15-20 feet away
  2. Take an end in each hand with your arms extended at your side. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can
  3. As you let that arm drop to the starting position, raise the opposite side
  4. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

WEIGHTED LUNGES

Lunges are quite effective in terms of strengthening the legs and buttocks. Lunges target large muscle groups of your lower body; this boosts your metabolism and helps you lose weight much faster. Keeping your chest up and avoiding smacking your knee onto the floor, you’ll challenge your core. Health Status estimates that a 70kg man will burn 275 calories in half an hour when lunging.

PROCEDURE FOR WEIGHTED LUNGES

  1. Stand with your legs under your hips and hold a barbell on your back, or a pair of dumbbells/kettlebells by your side.
  2. Step your right leg out to the side and lower your body as you bend your knee, keeping your left leg straight.
  3. Drive yourself back up to starting position and repeat on the other side

FARMER’S WALKS

The farmer’s walk builds muscle ridiculously fast, slashes body fat, increases strength and performance in the big lifts, and has very little risk of injury. A heavy farmer’s walk will quickly fry your back, shoulders, and grip while making your lungs feel like you’ve just drank a gallon of napalm.

The idea behind the farmer’s walk is just to move a heavy material from one place to another. Try and use weights that add to a total of half your current body-weight — 40kg is a good gauge for most men to tax your grip strength, your core and your upper back. Farmer’s walks can be fairly low-skill, too. So they make for an ideal bang-for-your-buck exercise.

PROCEDURE FOR FARMER’S WALK

  1. Hold two heavy kettlebells or dumbbells by your side.
  2. Keep your arms strong and walk short, quick steps as fast as possible.
  3. Turn around and walk back

FRONT SQUATS

Front squats can be safer than barbell back squats, but require a certain degree of mobility to really nail them. Front squats are great moves for burning fat and building strength, but most guys do shy away from it.

While doing this exercise, your core should be fighting to keep your chest upright, while scaling the load to a weight lighter than your normal squatting strength will help you front squat at a faster pace, ramping-up your fat burn.

PROCEDURE FOR FRONT SQUAT

  1. Stand with your feet shoulder-width apart, holding a barbell across your upper chest.
  2. You can either support the weight on your fingers, with wrists extended, or cross your arms to support the weight.
  3. Taking care to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor.
  4. Drive your heels into the floor to push yourself explosively back up to the start position.

WEIGHTED SLED

As with the farmer’s walks, the strength and stamina to move a heavy object at pace is a particular skill that many neglect. Pushing a weighted sled is another example of a low-skill move that requires a decent amount of effort.

Load the sled up with around half of your weight, performing rounds of 20-30m runs and back, resting on a 1:2 ratio. You’ll benefit from aerobic and anaerobic gains. Weighted Sled burns about 646 calories per hour based on a bodyweight of 150 irritable bowel syndrome (Ibs)

PROCEDURE FOR WEIGHTED SLED

  1. Set up in an athletic stance – this time with your torso almost parallel to the ground.
  2. Gripping the pipes a third of the way down with your arms locked out, drive the sled by marching forward as fast as you can, bringing one knee up to your chest as your other leg extends behind you.

TREADMILL SPRINTS

When doing treadmill sprints, a short, sharp and intense bursts of exercise are advised to whittle down your fat stores. You can as well increase fitness and drop weight faster. Start with ten sets of 30/30 sprint-to-rest efforts and look to decrease the rest time while increasing the gradient of the machine.

Aim for a constant, fluid pace you can sustain for every effort. Rows and rows of empty treadmills make for a sad sight. While you should be avoiding using them for longer runs (that’s one mile and upwards), the humble treadmill can be an ideal piece of kit for conditioning your body into a furnace.

According to the National Academy of Sports Medicine, up to 80 percent of the calories you’ll burn during a treadmill session will be fat.

PROCEDURE FOR TREADMILL SPRINTS

  1. Once the belt is up to speed, jump on using the treadmill handrails.
  2. Make sure you land with your forefoot first – the impact will be absorbed by your quads, rather than your joints.
  3. As soon as your foot touches, drive up with your back knee to power forward in a big stride. Imagine a line reeling in from your shoulder to knee

WALL BALLS

Wall balls are a fantastic exercise for developing power and upper-body strength, especially when under oxidative stress. The wall ball squat exercise increases your heart rate, making it a great way to burn calories and improve your cardiorespiratory fitness.  The squatting part of the movement will gas your calves, quads and hamstrings, while the upward movement of throwing the ball overhead will power your chest, shoulders and back.

PROCEDURE FOR WALL BALLS

  1. Grab a medicine ball that you’re comfortable with launching up to 10ft.
  2. Holding the bottom of the medicine ballat your chest, squat down until your thighs are parallel to the floor.
  3. As you push back upwards, use your momentum to throw the ball against the 10ft mark on the wall.
  4. Catch the ball on the rebound and repeat the movement for reps.

DUMBBELL DEADLIFTS

Dumbbell deadlifts is another good example of a full-body exercise that can be done almost anywhere — from home to hotel gyms — which helps in weight loss; with a truckload of other benefits including total-body strength, grip improvement and better mobility. Thankfully, all these will transfer over to the barbell deadlift, helping you build stronger quads, glutes, traps and core.

PROCEDURE FOR DUMBBELL DEADLIFTS

  1. Hold two dumbbells in front of your thighs, palm facing inwards.
  2. Slowly lift one leg straight behind you, bending the other slightly, and lean forward so that your arms lower the dumbbells towards the floor.
  3. Pause, then return to upright position

ASSAULT BIKE

The assault bike is one of the most threatening pieces of equipment against your fat. It’s actually simple, you sit on the bike and ride like hell until you can’t anymore — then do that a few more times.

The trick, however, is that the harder you push and pedal the bike, the harder the work becomes, as the resistance setting responds to your pace. Just don’t give up. Aim for quick sprints — 15 seconds or 12 calories are ideal benchmarks — resting for a 1:2 ratio for five rounds or above.

As you pedal harder on the AirDyne Assault Bike, the resistance increases. You can burn up to 87 calories per minute with this movement. Definitely, your intensity determines your calorie burn.

PROCEDURE FOR ASSAULT BIKE

  1. Adjust the saddle to hip height, and take a seat.
  2. With your feet in the pedals, push with your left foot and with your right hand on the handles, and vice-versa.
  3. Don’t be tempted to take it easy — thrash the handles and pedal like your life depends on it to get the most out of the world’s most uncomfortable bicycle

DUMBBELL STEP-UPS

Dumbbell step-ups are a sure-fire exercise to maximise your gluteus maximus, the major muscle responsible for extending, rotating and adducting from the hip joint. Single leg exercises also increase stabilizer strength of the smaller muscles around the joint, protecting you against injuries.

Step-ups will help your body burn more calories than usual during strength training sessions. It is advisable to add step-ups between your abs and arms work to keep the heart rate high. Additionally, step-ups help you train each leg independently. The dynamic nature of dumbbell step-ups will help you burn fat while improving upper-body strength and athleticism. Be sure to keep increasing the weight of the load as you progress.

PROCEDURE FOR DUMBBELL STEP-UPS

  1. Place your right foot onto the elevated platform and push up through your heel.
  2. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg.
  3. Repeat on the other side.

SANDBAG FORWARD LUNGE

Using sandbags, it is estimated that you can burn 80 calories every 10 minutes or 240 calories every 30 minutes. A study from the University of Wisconsin-Milwaukee saw sandbag training (over dumbbells or kettlebells) causes participants’ hearts to beat around 8bpm faster. This correlates with great energy expenditure and calories burned.

The sandbags are one type of equipment that’s used even less than the treadmills. You’ll build more functional muscle than you’ve ever had when you use them right. While they’re not a worthy substitute for dumbbells or barbells, the beauty of sandbags comes not from their weight, but from their instability.

Your stabilizing muscles will be working overtime to keep you balanced as the sand moves around inside the bag. Keep your core braced to avoid injury and to maximize muscle recruitment.

PROCEDURE FOR SANDBAG FORWARD LUNGE

  1. Place the sandbag across your back.
  2. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible.
  3. Drive yourself back up and repeat on the other side

BENCH PRESS

According to research published in the Journal of strength and conditioning research, the more you push the bench press, the more calories you burn; confirming the barbell bench press as an ideal weight loss exercise. The classic barbell bench press sends your testosterone levels into overdrive by engaging your arms, chest and shoulders simultaneously — a true compound move.

PROCEDURE FOR BENCH PRESS

  1. Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip.
  2. Lift the bar off the rack and position it above your chest with arms fully extended.
  3. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest.
  4. Push the bar back to the starting position explosively as you breathe out.

BEAR CRAWLS

The bear crawl works your core muscles just like the Plank, but since you’re moving, it engages more muscles and forces your core to work harder to keep you stable. The Bear Crawl strengthens your core and works your entire body, especially your shoulders, arms and glutes. Ignore the curious looks you’ll get when performing the ab-busting bear crawl. Use it as part of your warm-up to activate your muscles and help stabilise your body for a more efficient fat-burn once you hit the weights.

PROCEDURE FOR BEAR CRAWLS

  1. Begin on all fours with your hands under shoulders and your knees under your hips. All lifted off the floor.
  2. Keep hips slightly higher than the shoulders, chin tucked in and head in a neutral position.
  3. As you reach with the right arm, reach with the left foot so opposite arm and leg work together as you begin to move forward.
  4. Keeping your hips even throughout the movement, begin with small steps until you’ve mastered both movement and co-ordination.

WALKING

Walking is one of the best exercises for weight loss and for good reason. It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.

According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h). It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks. To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.

PROCEDURE FOR WALKING

  1. Do a few warm-up exercisesand stretches first. Don’t walk immediately after a big meal.
  2. Start with a 20-minute walk,and then increase gradually.
  3. Try to walkat least three times per week.

JOGGING OR RUNNING

Jogging and running are great exercises to help you lose weight. Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h). Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace.

What’s more, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes.

Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week. If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.

PROCEDURE FOR JOGGING OR RUNNING

  1. Keep your head straight.
  2. Don’t hunch your shoulders.
  3. Keep your hands relaxed.
  4. Keep your arms at 90 degrees.
  5. Lean forward while running.
  6. Keep your hips stable.
  7. Don’t lift your knees too high.
  8. Aim for a mid-foot strike.
  9. Don’t strike the ground heavily.
  10. Breathe deeply and rhythmically

CYCLING

Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors. Harvard Health estimates that a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h).

Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly. Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.

PROCEDURE FOR CYCLING

  1. Seat properly on the saddle, making sure your seat bones are properly being supported by the bicycle seat. This may lead to injury when exercising if not properly done.
  2. Softly bend and place your hands on the Grips. Making sure your arms are not locked out or straight.
  3. When climbing, make sure the saddle is between your thighs.
  4. Move your body up and down while riding.

SWIMMING

Swimming is a fun way to lose weight and get in shape. Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming. How you swim appears to affect how many calories you burn. Per 30 minutes, a 155-pound (70-kg) person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 calories doing butterfly, and 372 calories treading water.

Swimming is a low-impact exercise, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain. One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides.

YOGA

Yoga is a popular way to exercise and relieve stress. While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.

Harvard Health estimates that a 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga. A 12-week study in 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1.5 inches (3.8 cm), on average. Additionally, the yoga group experienced improvements in mental and physical well-being.

PROCEDURE FOR YOGA

  1. Stand with your feet parallel, hip-distance apart, and your arms relaxed at your sides. Take a few breaths before proceeding. Inhaling, raise your arms to the front and over your head. Pause at the top. Exhaling, lower your arms.
  2. Still maintaining the same posture in step one and Inhaling, raise your arms to the front and then over your head, keeping your elbows relaxed. Exhaling, fold forward, slightly bending the knees, taking the arms to the side and resting the hands on the small of the back.
  3. Kneel, placing padding under the right knee. Step your left foot forward. Placing the hands at the center of the chest, take a few breaths in place. Inhaling, bend your left knee while opening the arms and lifting the chest. Exhaling, bring the hands back to the chest as you straighten the left knee and return to the starting position. Then go into the posture and take the hands behind the back with the palms together and the fingers interlaced. Stay for four breaths before changing sides.
  4. Place padding under your knees and sit on your heels with your knees slightly apart and your hands on your thighs.Alternate beginning posture: Kneel upright with your arms at your sides and your knees hip-distance apart. Inhaling, raise the arms to the front and over your head, while standing up on the knees. Exhaling, take the hips toward your heels as you fold over the thighs. Keep the arms relaxed as they come to the floor.
  5. Lie on your back with your feet hip-distance apart on the floor and your arms comfortably at your sides, palms down. Pause for twelve breaths, fully releasing the back of the body into the floor. Link your attention to your breath before proceeding. Inhaling, press through the feet and raise the hips off the floor, while lifting the arms over your head to the floor behind you. Keep the elbows slightly bent and all parts of each foot firmly pressing into the floor. Exhaling, lower the hips and arms to the starting position.
  6. Lie on your stomach and place your forehead on the floor and your hands under your shoulders, or slightly in front. Separate your ankles a foot apart and relax your legs. Inhaling, lift the chest, shoulders, and head, without pushing down on the hands. Keep the neck relaxed and the chin in a neutral position. Exhaling, bend the knees, lifting the feet and drawing the heels in toward the buttocks.
  7. Keeping the forehead on the floor, lift your feet and reach back and take hold of your ankles. Inhaling, lift the chest, shoulders, head, feet, and thighs. Exhaling; release the posture.
  8. Lie on your back with the legs outstretched for twelve breaths, observing the sensations in your body and breath.
  9. Practice the supine back arch as follows: Inhaling, sweep the arms along the floor and then over your head while lifting the hips. Exhaling, sweep the arms back to your sides while lowering the spine.
  10. Lie on your back with your knees comfortably in toward your chest and the palms of your hands on your kneecaps. Inhaling, allow the thighs to glide away from you, keeping the chin in a neutral position. Exhaling, draw the knees toward your chest, bending the elbows
  11. Take the final rest by Lying comfortably on your back with the legs extended and the arms at your sides.