In addition to a diet plan, you should also engage in rapid weight loss exercises to swiftly achieve a slender figure. So, how do you lose weight with these exercises? These rapid weight loss exercises not only burn a significant amount of calories but also improve your mental health, strengthen your bones, and reduce the risk of chronic diseases. Here are 8 rapid weight loss exercises with some training tips to help you attain a slim yet healthy body!
- Walking
Walking or brisk walking is an easy weight loss exercise that doesn’t overwhelm you or require any special equipment.
According to Harvard Health, a 70kg person burns about 167 calories every 30 minutes walking at a moderate pace of 6.4 km/h. A 12-week study of 20 obese women showed that walking 3 times a week (50 – 70 minutes each time) reduced their body fat by 1.5% and waist circumference by 2.8cm.
You can increase your walking steps by going to markets, using stairs at work, or walking your dog. Start with walking 3 – 4 times a week for 30 minutes each and gradually increase the duration or frequency.
- Jogging
Jogging at a moderate or fast pace is a rapid weight loss exercise to include in your daily routine. Moderate jogging speed is typically between 6.4 – 9.7km/h, while fast jogging is about 9.7km/h.
Harvard Health estimates that a 70kg person burns about 298 calories every 30 minutes jogging at a moderate pace or 372 calories at a fast pace.
Jogging helps burn harmful visceral fat, often belly fat, which increases the risk of chronic diseases like heart disease and diabetes. Start jogging 3 – 4 times a week, 20 – 30 minutes each time.
For joint-friendly jogging, try softer surfaces like grass or use treadmills with cushioning at gyms.
- Cycling
Cycling, an excellent way to boost fitness and lose weight, can be done outdoors or on stationary bikes in gyms.
Harvard Health estimates that a 70kg person burns about 260 calories every 30 minutes on a stationary bike or 298 calories cycling outdoors at a moderate speed (19 – 22.4km/h).
Cycling is a low-impact exercise, ideal for improving fitness, insulin sensitivity, preventing heart diseases, cancer, and mortality.
- Weight Training
Weight training is an effective rapid weight loss exercise for a slim waistline.
A 6-month study revealed that individuals who weight trained for 11 minutes thrice weekly increased their metabolic rate by 7.4%, burning an extra 125 calories per day. Weight training also burns calories for hours post-exercise compared to aerobic exercises.
It enhances strength, muscle growth, metabolism, and post-workout calorie burn.
- HIIT High-Intensity Interval
High-Intensity Interval Training (HIIT) is a part of effective cardio weight loss workouts. It involves short bursts of high-intensity exercise followed by recovery periods.
A typical 10 – 30-minute HIIT session can burn a substantial amount of calories. A study on 9 healthy men found HIIT burns 25 – 30% more calories per minute than weight training, cycling, and running on a treadmill.
HIIT efficiently burns calories in a shorter exercise duration, particularly effective in reducing belly fat and lowering chronic disease risks.
You can choose activities like brisk walking, jogging, jumping, or cycling for HIIT. For instance, cycle intensely for 30 seconds, then slow down for 1 – 2 minutes, repeating this cycle for 10 – 30 minutes.
- Swimming
Swimming is a rapid weight loss exercise for quick slimming. Harvard Health estimates that a 70kg person burns about 233 calories every 30 minutes swimming.
Different strokes affect calorie burn: a 70kg person burns 300 calories doing backstroke, 372 calories breaststroke, 409 calories butterfly, and 372 calories treading water every 30 minutes.
Swimming thrice a week for 60 minutes each significantly reduces body fat, improves flexibility, and prevents heart diseases. It’s low-impact and suitable for those with injuries or joint pain.
- Yoga
While yoga doesn’t burn as many calories as other strength-intensive exercises, it offers additional health benefits aiding weight loss.
Harvard Health estimates a 70kg person burns about 149 calories every 30 minutes practicing yoga. Moreover, participants in a study who did yoga twice a week for 90 minutes each reduced their waist circumference by an average of 3.8cm.
Yoga benefits include improved flexibility, muscle strength, posture adjustment, preventing cardiovascular diseases and bone issues. You can practice yoga at home or attend classes for expert guidance.
- Pilates
Pilates is suitable for beginners due to its gentle movements.
According to a study by Acefitness, a 64kg person burns 108 calories in 30 minutes of beginner Pilates or 168 calories in advanced sessions. Practicing Pilates thrice a week for 90 minutes each significantly reduces waist, abdominal, and hip sizes.
Pilates has proven to alleviate lower back pain, improve strength, balance, flexibility, endurance, and overall fitness. You can learn Pilates through videos at home or enroll in Pilates classes.
For enhanced weight loss with Pilates, combine it with a healthy diet or other forms of exercise like weight training or cardio.
- Weight: Heavier individuals tend to lose more weight, although the calorie burn is similar.
- Age: Older adults typically have more fat but less muscle mass than younger individuals, affecting metabolic rate and weight.
- Gender: Women usually have higher fat or muscle ratios than men, influencing metabolism. Thus, men often lose weight faster than women, even with similar calorie burn.
- Diet: A calorie-restricted diet leads to more weight loss.
- Sleep Quality: Lack of sleep can slow down weight loss and increase cravings for unhealthy foods.
- Health Conditions: Diseases like depression and hypothyroidism can slow down weight loss.
- Genetics: If your family has a history of obesity, you might also struggle with weight loss. Be patient with rapid weight loss exercises, avoid overexertion or imbalanced diets. Choose an exercise you enjoy and develop a regular workout habit for a slim figure!”
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