By Prodyut Das

Best Weight Loss Exercises

Best weight loss exercises Secrets Revealed

Nutrition and Weight loss

Follow a calorie-controlled balanced diet. Diet is just as important as exercise in losing weight. The USDA recommends that most men and women consume between 2000 and 3000, and 1800 to 2400 calories per day, respectively, to maintain weight, depending on age, weight and activity levels. Start in the middle of these guidelines, and adjust your intake according to your weight loss progress. Base your diet around lean proteins like meat, fish and low-fat dairy products, carbohydrates from whole grains, fruits and vegetables, and fats from nuts, seeds and healthy oils like olive oil.

Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Because of changes that occur in the body over time, however, calories may need to be decreased further to continue weight loss.

While diet has a stronger effect on weight loss than physical activity does, physical activity, including exercise, has a stronger effect in preventing weight gain and maintaining weight loss.

Aerobic activity

Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration.

Examples of Aerobics for Weight Loss

  • 1-BICYCLING Calories Burnt:500–1000 cal/hr
  • 2-SWIMMING Calories Burnt:800 cals/hr
  • 3-STEP AEROBICS Calories Burnt:800 cal/hr
  • 4-RACQUETBALL Calories Burnt: 800 cals/hr
  • 5-JUMPING ROPE Calories Burnt: 650-700 cal/hr
  • 6-DANCING Calories Burnt: 600-800 cal/hr
  • 7-ELLIPTICAL TRAINER Calories Burnt: 600 cals/hr
  • 8-JOGGING Calories burned per hour: 550 cal/hour
  • 9-BOUNCING ON TRAMPOLINE Calories burned per hour: 400 cal/hour
  • 10-WALKING Calories Burnt: 360 cals/hr

Strength training

Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.

   Glute Workout

  • Squats
  • Single-Leg Squat with Towel
  • Jump squats
  • Forward Lunges
  • Step Ups
  • Glute Kickback
  • One-Legged Cable Kickback
  • Plie
  • One-Legged Deadlifts
  • Hip extensions
  • Extension On swiss ball
  • Fire Hydrants
  • Donkey Kicks

   Outer Thigh Workout

  • Cable Hip Abduction
  • Standing Abduction Exercise with weight cuffs
  • Side Lying Hip Abduction
  • Resistance Band Hip Abduction
  • Kneeling Hip Abduction
  • Side Plank
  • Hip Abduction machine

   Inner Thigh Workout

  • Ball Squeeze
  • Fitness band standing leg adduction
  • Lying leg adduction
  • Band Hip Abduction- Side Lying
  • Lying on Back Straddle
  • Plie Squat
  • Flat Straddle Stretch
  • Side Lunges
  • Adductor Squat
  • Wall Squat & Ball Squeeze

   Oblique Workout

  • Twists
  • Oblique Crunches
  • Side Vs
  • Cross Crunch
  • Crunch, Toe Touches, Alternating
  • Leg Raises, Bent Knee, Twisting
  • Side Bends, Lying

   Lower abs workout

  • Pelvic tilt
  • Knee up
  • Seated knee up
  • Leg lifts
  • Bicycle Crunch
  • Leg raise bent knee
  • V Sit Ups
  • Bicycle Crunch, Bosu
  • Leg Raises, Hanging
  • Mountain Climbers
  • Stability Ball, Jack Knife with Push Up

   Upper Abs Workout

  • Sit up
  • Crunch
  • Swiss Ball Crunches
  • Curl ups
  • Supported Crunches
  • Butterfly crunches
  • Long Arm Crunch
  • Tuck Crunch
  • Decline crunches
  • Double crunches

Zumba Workout

Read below 20 best weight loss exercises that you can do at home only

You don't need a gym to experience a great workout. These 20 best weight loss exercises, recommended by Physical Therapist Prodyut Das, will hit every single muscle in your body and slash fat without any equipment .

1) Squat best weight loss exercises

One of the best exercises is also one of the most natural (just watch a baby sit). This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to perform correctly.

2) Pushup best weight loss exercises

This is one of the best upper body exercises because it works everything from your chest to your back, your arms and even your abs. Make sure your shoulders line up with your wrists and you tuck your elbows towards your sides (and don’t flare out your elbows wide). Try to get your chest and hips as close to the floor as possible without touching.

3) Bridging best weight loss exercises

The bridge (also called a hip raise or extension) will strengthen your glutes and hamstrings, while also working your abdominals, back and inner thighs. For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg long into the sky.

4) Lunges best weight loss exercises

Start with feet together and arms resting comfortably by your sides. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your knee is not touching the floor. Then, to complete the exercise, push off of your front right foot while straightening your left leg keep your RIGHT foot off of the floor and balance with your right thigh parallel to your hip.

5) Plank best weight loss exercises

The plank has become one of the key go to exercises to define your core. If you are struggling to maintain the arms straight position try this exercise on your forearms and be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.

6) Triceps Dip best weight loss exercises

This exercise targets the muscles on the back of your upper arms. If you find that you have wrist discomfort, try turning your hands to the side slightly to the side and or taking breaks to roll out your wrists. In order to target the back of your arms correctly be sure to have your hips as close to your arms or the edge of the chair as possible, otherwise your legs will do the work instead of your arms.

7) Single Leg Deadlift best weight loss exercises

This is one of the best hamstring, glute and core exercises, and it works the muscles on the backside of your body that are typically ignored. Stand on one leg with your knee slightly bent, and without changing the bend in your knee, bend at your hips and lower your torso until it’s parallel to the floor. Pause, then return to the start. Do all reps, and then switch legs and repeat.

8) Spinal Balance best weight loss exercises

Come into a table top position on your palms and knees, making sure that your head and neck are a natural extension of the spine. Extend your right arm out directly in front of your shoulder, with your palm facing in slowly extend your left leg back behind you with your heel lifted and leg in alignment with your hips. Complete the exercise by bringing your right elbow in to touch your left knee while rounding up through your spine and tucking your chin into your chest. Return to the starting straight-arm and leg position.

9) Bicycles Crunches best weight loss exercises

Bicycles create fire in the core because they require deep abdominal stabilization and rotation. They also have been proven to activate more muscle fibers in the rectus abdominus and obliques then a standard crunch.

10) Kick Downs best weight loss exercises

This core exercise can help you build a stronger back and make you less prone to injury. Make sure to keep your low back pressing into the ground the entire time and lower your legs as close to the floor as possible without allowing them to touch. To make this exercise easier, bend your knees. Or for more of challenge, keep your legs straight.

11) Side Lunge best weight loss exercises

Most people only exercises in two planes: Up and down or forward and back. That’s what makes side lunges so effective — they train you laterally. This lunge variation is a great addition to any conditioning plan because it will work your muscle fibers, tendons and ligaments in a different pattern. To make this exercise more challenging add a side leg lift to the equation and feel your core kick in too.

12) Squat Thrusts AKA Burpees best weight loss exercises

The great thing about burpees are that they combine cardio and strength into one exercise. A burpee is a complex total body exercise that will work your upper and lower body at the same time with a strong focus on the core. For an added cardio punch add a full standing jump into the mix before the squat.

13) Switch Lunges best weight loss exercises

It's a simple but challenging way to tone and strengthen your entire lower body: quads, hamstrings, glutes, calves and the anterior tibialis, Bonus: It also works the core and will help you jump higher and improve your power.

14) Pull ups best weight loss exercises

Performing a pullup is one of the most challenging body-weight exercises, and for a good reason: It works the muscles in your back, chest, shoulders, and arms like few others. If you can’t do a standard pullup, try an assisted pullup or complete a kipping motion to help yourself build up the strength necessary to complete this exercise without momentum.

15) Jumping Jack best weight loss exercises

Sometimes jumping gets a bad rap but when it comes to increasing bone density it is a great thing. A jumping jack is one of the best plyometric exercises out there and it is a fantastic cardiovascular drill. If your looking for a way to improve your quickness, this is the exercise.

16) Rowing best weight loss exercises

Rowing burns 500-600 cals/hr. It is a brilliant way to tone your arms, and is also very good fun. Get involved with the local rowing club and you’ll get to try it for free, or simply use the rowing machine at the gym. As well as building arm muscle, you’ll also burn calories and get an incredible workout.

17) Tuck Jump best weight loss exercises

The tuck jump is an extremely powerful and fun exercise that will help you strengthen your entire body including your heart. It is also a wonderful way to improve your agility, power and increase your ability to jump higher.

18) Butt Kicks weight loss exercises

Start standing hip-width apart, squat down low and fall forward onto your hands while kicking both heels to your glutes, push off of your hands and return to a standing crouched position.

19) Frog Jumps weight loss exercises

This exercise adds an element of power in the lower body that will get your heart rate up for a cardiovascular benefit and define the muscles in your lower body. Start in an athletic squat position and swing your arms back behind your hips, push off of your heels and jump forward, land, and immediately sink back down into a squat position and jump again.

20) Grand plie squat reach and jump weight loss exercises

Build lower body strength with the Grand Plie Squat Reach And Jump. To begin, stand with your legs far apart, your arms at your sides and toes pointed out. Then lower your body into a squat with your thighs parallel to the ground, and touch your fingertips to the floor if possible. Next, jump up. Propel your body as high as possible while extending your arms over your head and keeping your legs spread wide. Repeat this move for 12 to 15 reps, rest for 30 seconds, then do two more sets of 12 to 15 jumps.

Further Reading

  • Exercise to Lose Weight. WebMD
  • What Is The Best Fat-Loss Workout?
  • Stephen H. Boutcher. High-Intensity Intermittent Exercise and Fat Loss. J Obes. 2011; 2011: 868305.
  • Donnelly JE, Smith B, Jacobsen DJ, Kirk E, Dubose K. The role of exercise for weight loss and maintenance. Best Pract Res Clin Gastroenterol. 2004 Dec;18(6):1009-29.
  • The 10 Best Exercises for Women.

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