#Body & Fitness

Fit for summer: The 10 best exercises for weight loss

You can compare the human body to a car: the more efficient it is, the more energy it consumes. By maintaining an active lifestyle, you support lasting weight loss and can maintain your weight more easily. You can also eat more because you’re consuming more calories. There is a logical principle behind this: if your body burns more calories than it takes in, you will lose weight. Here are the exercises that are particularly good for burning calories – just in time for summer. And don’t worry: for some of the weight-loss exercises you don’t even need equipment or a gym.

1. High Intensity Interval Training (HIIT)

HIIT workouts are ideal for burning a lot of calories in a short time. This training approach alternates high-intensity phases with rest periods. Doing so boosts metabolism and increases oxygen uptake. Typical exercises for this type of training are squats, push-ups or shoulder presses involving a medicine ball, and burpees.

2. Skipping rope

Not only do kids love it, the skipping rope is also perfect for burning calories and getting a full body workout. Already 15 minutes three times a week optimise coordination, cardiovascular health and weight. We recommend 10 sets of 100 jumps three times a week. Take a short break between the sets. Beginners start with fewer sets and slowly work their way up. 

3. Going for a walk

Walking is an easy way to keep fit. It may seem comfortable, but it doesn’t have to be. If you walk at a brisk pace for around 15 to 30 minutes every day, you will burn more calories. With this type of exercise, the organism primarily draws on calories from fats and carbohydrates.

4. Climbing stairs

You will certainly find stairs either in your own building or in a building nearby. They are ideal for a moderate-intensity, low-impact cardio workout. They don’t put too much strain on your joints and you train your glutes as you climb. If you walk stairs regularly, you will lose weight. So put on your comfortable trainers and head for the next staircase.

5. Low intensity cardio training

No one needs to go hard to boost calorie consumption. Low-intensity cardio training also does the trick. This can involve cardio dance classes, jogging, power walking or cycling. There are many possibilities. Over time, the intensity can be increased by performance-oriented training sessions that are squeezed in now and then. In general, training should last around 45 to 60 minutes and take place four to five times a week. 

6. Running

Running is one of the most popular sports. It is relatively easy and you can do it anywhere. Whether you’re on a business trip or on a well-deserved holiday, you don’t have to miss out on it. As running works the legs and gluteal muscles, good running shoes are essential. Since you are engaging larger muscle groups, you are burning more calories. If you are already fit, incorporate hill sprints.

7. Mountain Climbers

You don’t have to go to the mountains for this, this is an exercise. It trains the body from a cardiovascular and muscular point of view. It is ideal for fat loss and for optimising stability and strength. This is because the plank position keeps you under tension at all times. Try to reach 20 per day for five days per week. 

8. Yoga

Yoga doesn’t boost fat burning like cardio, but it’s a great complement to it. You learn to control your body and breath and focus on specific movement sequences. You can then apply this physical control to workouts on machines, which become more intense and effective. Additionally, yoga is good for mental health. 

9. Strength training

Cardio is important to increase calorie burn during exercise. Strength training, though, boosts your metabolism, which means you burn more calories permanently. More muscle tissue translates to your body using more energy – even when you’re not exercising. For beginners, it’s best to do low impact strength training a few times a week in addition to cardio.  

10. Boxing

Boxing is perfect for losing weight. This is because this martial art integrates cardiovascular exercises with maximal calorie burn. You don’t need a partner for this. You can punch a bag, do shadow boxing and train your arm muscles with dumbbells. 

With enough motivation, you can integrate one or more of the 10 best exercises for weight loss into your daily routine. But don’t overload yourself in order to prevent injuries that could lead to forced breaks from training.

Your Humanoo Team

Share this article