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Best Exercises To Lose Weight Quickly

So, you want to know what the best exercises for losing weight quickly are? Well, you have come to the right place. In this article, we will discuss which exercises are the most beneficial for aiding you in your weight loss journey.

Woman wearing running clothes running on a treadmill in a gym

Table Of Contents


 

The Best Exercises To Lose Weight Quickly

In order to lose weight, you must focus on three main things: exercise, nutrition and sleep. Out of these three factors to losing weight, we will be going over exercises and which are the best for helping you lose weight fast.



Cycling

Man doing cycling workout exercise on road near lake to lose weight quickly

Cycling is a great exercise for burning calories and shedding fat quickly. This is because, when you pedal, your leg muscles are engaged extensively. This muscle activation not only burns calories but can also contribute to your long-term weight loss efforts. Additionally, the intensity of cycling can be altered by taking a different route that may be steeper and more challenging, or by pedalling faster. As a result of making it harder for yourself, you will end up torching more calories, which will further contribute towards your weight loss goals.


Other Benefits of Cycling Include:
  • Increased cardiovascular fitness

  • Increased muscle strength and flexibility

  • Improved joint mobility

  • Decreased stress levels

  • Improved posture and coordination

  • Strengthened bones

  • Decreased body fat levels

  • Prevention or management of disease

  • Reduced anxiety and depression


 

Swimming

Woman doing swimming workout for losing weight in swimming pool

The next great exercise for losing weight is swimming, which is excellent for rapidly incinerating calories. This is because swimming is classified as a full-body workout, meaning it allows your upper body and lower body to be fully engaged, raising your heart rate and allowing you to burn easily burn calories faster. What's more, not only is swimming good for getting rid of excess fat and losing weight, but it is also a good way of putting on some lean muscle at the same time.


Other Benefits of Swimming Include:
  • Full body workout

  • Great for general wellbeing

  • Helps with stress and relaxation

  • Burns a tonne of calories

  • Lowers the risk of diseases

  • Supports the body

  • Increases your energy levels

  • Won't feel sweaty when exercising


 

Strength Training

Woman doing strength training exercise with barbell to lose weight

Strength training is a great way of quickly torching calories and shedding any unwanted fat. This is because, during strength training, you can work any muscle in your body by choosing specific exercises, and some exercises - known as compound movements - engage multiple muscle groups at once, meaning you will burn more calories. Therefore, you will be further contributing towards your weight loss efforts. In addition to this, strength training also builds muscle on top of burning off fat, meaning that you will build a leaner and better physique.


  • Increased strength

  • High calorie-burn

  • Reduced abdominal fat

  • Helps you achieve a leaner appearance

  • Lowered risk of injury

  • Improved heart health

  • Better mobility and flexibility

  • Boosted self-esteem

  • Strengthens bones

  • Improved brain health

  • Promotes better quality of life


 

Pilates

Two men doing Pilates training workout to help them lose weight

Next up on our list of weight loss exercises is Pilates, which is excellent for aiding you in your journey to losing weight. Pilates focuses on building up strength and muscle tissue (known as 'body recomposition'). This helps people to build lean muscle mass in their body while raising their basal metabolic rate, which therefore allows them to burn more calories - even when they are resting and not exercising!


Other Benefits of Pilates Include:
  • Improved flexibility

  • Increased muscle strength and tone

  • Balanced muscular strength on both sides of your body

  • Enhanced muscular control of your back and limbs

  • Improved stabilisation of your spine

  • Improved posture

  • Rehabilitation or prevention of injuries related to muscle imbalances

  • Improved physical coordination and balance

  • Relaxation of your shoulders, neck and upper back

  • Safe rehabilitation of joint and spinal injuries

  • Prevention of musculoskeletal injuries

  • Increased lung capacity and circulation


 

Jogging

Woman jogging on path to lose weight exercise going for a run

Jogging is a great exercise for helping you to lose weight fast. This is because jogging belongs to the group of cardio exercises called 'cardiopulmonary exercises', which are designed to increase the heart rate inside the body to the extent that it starts burning fat. As a result of this, you will begin to lose weight easily - the more you run, the more you burn. The more you burn, the less fat you have. The less fat you have, the less you will weigh.


Other Benefits of Jogging Include:
  • Potentially increases life span

  • Reduced risk of cancer

  • Keeps your mind sharp

  • Good for joints

  • Soothes stress

  • 100% free to do

  • Can enjoy nature

  • Can improve self-esteem and mental wellbeing


 

Yoga

Man doing yoga under tree on pink yoga mat to help him stretch and lose weight fast

While yoga may not be immediately thought of when it comes to weight loss, it can help support healthy weight loss in two ways. Not only does yoga offer various physical benefits such as increased agility and flexibility, but it also enhances mindfulness, which can help you prevent unhealthy habits such as overeating that will affect your weight loss efforts drastically. Overall, yoga, while it may not seem like a weight loss exercise, can majorly affect the rate at which you lose weight.


Other Benefits of Yoga Include:
  • Increased flexibility

  • Increased muscle strength and tone

  • Improved respiration, energy and vitality Maintaining a balanced metabolism

  • Weight reduction

  • Cardio and circulatory health

  • Improved athletic performance

  • Protection from injury


 

Stair Climbing

Woman running up stairs to lose weight fast

Stair climbing is a very good way of burning lots of calories fast. This is because, when climbing stairs, you burn around 8-11 calories per minute. meaning, after 10 minutes of stair climbing you will have burned up to 110 calories. However, this can be further bolstered by running up the stairs instead of walking. By opting to run up stairs instead, you can burn 19 calories per minute, meaning you can burn just under 200 calories after 10 minutes!


  • Promotes cardiovascular health

  • Helps in weight management

  • Enhances leg strength and muscle tone

  • Promotes bone and joint health

  • Mood and mental well-being

  • Time efficiency

  • Improves cognitive function and brain health


 

Hiking

Hiking man going for a walk on grassy mountain for weight loss and fat reduction

Lastly, hiking is the perfect exercise for anyone who is trying to lose weight rapidly. This is because hiking is a form of cardio, meaning it's a rhythmic activity that aims to pump your heart up to the zone where it burns fat, which is around 70-80% of your maximum heart rate. Therefore, hiking is not only an enjoyable experience, but it is also a great way to lose weight and burn off any of that unwanted excess fat.


Other Benefits of Hiking Include:
  • Improving strength & balance

  • Promoting weight loss

  • Contributing to cardiovascular health

  • Helping build stamina

  • Promoting happiness & calm

  • Increasing cognitive ability

  • Combating isolation & loneliness

 

Summary

In this article, we have discussed what the top 8 exercises are for losing weight. These eight exercises were:

I hope you have found the information in this article useful and I hope any questions you had have been answered. Thank you for reading, please come back soon.

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