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4 Quick Weight Loss Exercises

By Surabhi Agrawal March 18, 2020

Did you know that India stands 5th with 9.8 million Obese people? Yes, that's right and it's only increasing!

 Healthy Eating - Weight Loss Exercises

One of the main reasons is desk jobs, indoor activities and more electronic games among Indian youth due to which the level of obesity in Indians is increasing tremendously.

Whenever we talk about weight loss the point that arises in mind is that it is tedious and very hard to accomplish. One has to work out either in the gym or buy heavy gym equipment on a regular basis to burn calories which calls for a lot of investment and may become a monotonous routine.

So, we thought of giving you 4 interesting day to day workout tips that will help you to lose your weight quickly and easily.

These quick weight loss exercises will not only help you to lose weight but also help you to have improved mood, increased bone density, and reduce the risks of many chronic diseases. The main thing about these quick weight loss exercises is that you can perform them anywhere you want.

    1.  Running and Jogging

     Running - Weight Loss Exercises Tip 1

    Yes, you read that right. One of the most effective and interesting ways to lose that weight is by Running and Jogging. But most people can't differentiate between jogging and running.

    Jogging can be referred to as moving with a speed of 6.4 to 8 kmph and Running is moving with a pace of 9.7 kmph.

    The reason behind its selection in the list of quick weight loss exercises is because of its various benefits including weight loss. According to a study, if a person weighing 70 kg jogs for 30 mins then he can burn 296 calories and if he runs, he can burn out 372 calories.

    The most common type of fat found around Indians is belly fat. Having Belly fat in India is counted to be a sign of Healthiness but it is not so, belly fat includes harmful visceral fat. Running or jogging can help you to burn out this harmful visceral belly fat. If you cannot do it outside, get a treadmill as it helps in achieving your fitness routine from the comfort of your home.

    For beginners,

    Duration: 20 minutes

    Period of the week: 4 to 5 days

    2.    Burpees

     Burpees - Weight Loss Exercises Tip 2

    Burpees are one of the best exercises to perform if you are aiming for weight loss. Burpees are full-body exercises that can help as much as 50% of body fat.

    According to a study, if a person weighing 70 kg performs 3 sets of 10 burpees, he loses 18.75 calories. Hence, in the course of a few minutes, you can accomplish to burn lots of calories.

    Not only weight loss but it also helps you to have greater lung capacity, increased strength, improved functional fitness and much more. And due to the above reasons, it is selected in the list of quick weight loss exercises.

    For a beginner,

    Sets: 3 sets

    Reps: 12

    Check this quick video on how to do Burpees for Beginners –

    3.     Cycling

     Cycling - Weight Loss Exercises Tip 3

    Cycling is a great form of exercise to lose weight easily or quickly. It helps you to burn your whole-body fat.

    Cycling is not only effective for weight loss but it also improves immunity, overall fitness of the body, increased insulin sensitivity, fights heart diseases and cancer. Regular cycling helps you in many ways and gifts you with a long and healthy life.

    According to a study, if a person weighs about 70 kgs and cycles for a course of 30 minutes, he can lose calories ranging from 260 to 298. Hence, it is selected in the list of quick weight loss exercises.

    Many people achieve the same results by getting an indoor exercise bike or a trainer that they can attach to their bicycle.

    For beginners,

    Duration: 30 minutes

    Period of the week: 4 days

    4.     Swimming

     Swimming - Weight Loss Exercises Tip 4

    Swimming is enlisted as the best exercise over the ages. It is one of the best sources to burn calories in a bunch.

    According to studies, if a person weighing 70 kgs, swims for 30 minutes then he can burn calories at a rate of 233.

    However, it varies with the style of swimming. Hence it can burn 298 calories for backstroke, 372 calories performing breaststroke, 409 calories for butterfly.

    For beginners,

    Duration: 30 to 40 minutes

    Period of the week: 3 to 4 days.

    These were our choices of 4 interesting daily exercises to help lose that stagnant weight. Do you have any more interesting choices? Do share with us.

    Quick References –

    https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities

    https://www.foxnews.com/lifestyle/burn-as-many-calories-as-a-30-minute-run-in-only-20-minutes 

     

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