Are you looking to lose weight but not sure where to start? If that's the case, you've come to the right place. When it comes to weight loss, regular exercise is a non-negotiable factor. However, starting a new workout routine can be intimidating, especially if you're new to the fitness world. That's why we've reached out to Kyrie Furr, a certified personal trainer and performance coach, who has shared 11 of the easiest and most effective exercises for weight loss.
Maintaining a healthy weight is essential for your overall well-being and has a significant impact on your health. Shedding excess weight can greatly reduce your risk of chronic conditions such as heart disease, diabetes, and high blood pressure. Not only that, but research has shown that achieving and maintaining a healthy weight through a balanced diet and regular exercise contributes to longevity, vitality, and an improved quality of life.
These exercises can be done individually, such as walking, jogging, or swimming, according to Furr. Alternatively, you can turn them into intervals or supersets for a longer workout duration. You can modify the movements or duration based on your fitness level.
If you're ready to embark on a journey towards a healthier and fitter you, continue reading to discover the 11 easiest exercises for weight loss, backed by a certified personal trainer. And when you're done, don't forget to explore the 10 Best Weight-Loss Snacks That Help You Build Muscle.
1. Brisk Walking: Brisk walking is a simple yet effective activity that anyone can incorporate into their fitness routine. It's a low-impact exercise that increases your heart rate, burns calories, and aids in weight loss when done consistently. Furr suggests walking at a brisk pace for 30 to 60 minutes, three to five times a week.
2. Jogging: Jogging burns more calories than walking and elevates your heart rate more rapidly. It is an excellent aerobic exercise that not only aids in weight loss but also improves cardiovascular health. Furr recommends starting with a light jog and gradually progressing to running as your fitness level improves. Aim for 20 to 30 minutes of running, three to four times a week.
3. Jumping Jacks: Jumping jacks are a classic calisthenics exercise that boosts your heart rate and burns calories. This full-body movement engages multiple muscle groups, making it a great exercise for weight loss. Furr suggests performing this movement for 30 to 60 seconds without taking a break. Complete four rounds with one minute of rest between each round.
4. Bodyweight Squats: Bodyweight squats target your lower body muscles and engage your core. This compound movement helps tone and strengthen your legs while burning calories, making it an excellent addition to your weight loss routine. Stand with your feet shoulder-width apart, lower your hips toward the ground, then stand back up. Aim for four sets of 15 to 20 reps with one minute of rest between sets.
5. Pushups: Pushups are a versatile and effective upper-body exercise that engages multiple muscle groups, including your chest, shoulders, triceps, and core. They build strength and burn calories, contributing to healthy weight management. Start in a plank position, lower your body by bending your elbows, then push back up. Modify the exercise to knee pushups or box push-ups if necessary. Aim for four sets of 10 to 15 reps.
6. Lunges: Lunges are a powerful lower-body exercise that targets the quads, hamstrings, and glutes. They strengthen your lower body muscles, improve stability, and enhance balance. Step forward with one foot, lower your hips until both knees are bent at a 90-degree angle, then step back. Complete four sets of 12 to 15 reps per leg with one minute of rest between sets.
7. Planks: Planks are a static hold that primarily targets your abdominal muscles, back, and shoulders. While planks may not burn as many calories on their own, incorporating them into your workouts helps build core stability and tone your midsection. Hold a plank position with straight arms or forearms for 30 to 60 seconds, repeating four times. Rest for one minute between rounds.
8. Mountain Climbers: Mountain climbers elevate your heart rate, engage your core, shoulders, and legs, and improve cardiovascular fitness. They provide a significant caloric burn, aiding in weight loss. Start in a plank position, bring one knee toward your chest, then switch legs in a running motion. Complete four sets of 20 to 30 reps per side.
9. Burpees: Burpees are a high-intensity, calorie-torching exercise that raises your heart rate and delivers a cardio boost. From a standing position, squat down, kick your feet back into a plank, do a push-up, jump your feet back to your hands, then jump up. Perform four rounds of 10 to 15 reps with a one-minute rest in between.
10. Cycling: Cycling is a low-impact exercise that burns calories and strengthens your lower body muscles. Whether on a stationary bike or out on the road, cycling is an enjoyable option for those aiming to shed pounds without putting excessive strain on their joints. Ride a stationary bike or cycle outdoors for 30 to 60 minutes, three to five times a week.
11. Swimming: Swimming is a low-impact, full-body exercise that provides both cardiovascular and strength benefits. It's an enjoyable activity that can contribute to weight loss. Swim laps in a pool or engage in water aerobics for 20 to 30 minutes, three to four times a week.
Incorporating these exercises into your fitness routine can kickstart your weight loss journey and improve your overall health. Remember to listen to your body, modify movements as needed, and gradually increase your intensity to avoid injury. Stay consistent, and you will see positive results over time.
