15 Best Weight Loss Exercise For Women

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This is so because at the moment there are a lot of different kinds of what would be referred to as fitness, and gets pretty tiresome or even merely confusing,

to attempt at defining the process towards attaining the set weight loss aim. whereas women are eager not only the practical approaches that will be put into practise in order to reduce extra weight but also a figure.

Hence, for the new exerciser in weight loss exercise or more of an enhanced fitness enthusiast,

this post will I do a more detailed discussion on the type of exercise to be more specific on the exercise that is ideal for a weight loss exercise for women.

From this we deduce it is important to find out which exercises are helpful in guiding towards the kind of shape one desires.

In this article, you are going to position me as a person in a position to explain why exercising is important especially in this generation where people are struggling with excess weight.

Since it is highly relevant on understanding how the factor of exercise plays out in this whole weight loss scheme of things,

a brief tour of the different types of exercise can be considered apt. These aids in the process of elimination the number of calories in the body and also useful in the formation of muscles and fats. However,

if combined with eating proper foods then exercise can go a long way in the process of shedding the extra calories. Furthermore,

practice daily may help one to manage her or his moods and energy properly and prevent the development of chronic disorder.

1. Running and Jogging: The Classic Calorie Burner

Location: Outdoor parks, treadmill

Timing: Morning preferably early morning or late in the afternoon

Walking and jogging are some of the oldest exercises that anybody can do without any implements and yield lots of results.

Such cardiovascular activities are very beneficial for calorie shedding and increasing the health of the cardiovascular system. Jogging also needs moderate energy,

wherein one can burn up to 600 calorie per hour making it one of the effective exercises for weight loss.

Tips for Beginners:

First perform warm up by walking and then move to running.

Do not rush through it because you are likely to get bored and demoralized half-way through the process.

Also, go for interval training where the user will be required to interchange between jogging and sprint.

2. High-Intensity Interval Training (HIIT): Best Outcomes In Shortest Period

Location: Gym, home

Timing: At any given time of the day perhaps 3-4 time a week.

HIIT exercise is performed in three sets of exercise that are done at a fast pace but with short rest in between.

This form of exercise is of great benefit to women who scarcely have the time to exercise but would love to see some drastic change.

The sessions of HIIT mostly takes for 20- 30minutes, which is not long thus it can be included with other working schedules.

This method also helps in keep the metabolism high even after the workouts further helping in persistent fat loss.

Sample HIIT Workout:

• 30 seconds of burpees

• 30 seconds of rest

• It is recommended that you spend 30 seconds doing jumping jacks.

• 30 seconds of rest

• Repeat for 20 minutes

3. Strength Training: Build Muscle to Burn Fat

Location: Gym: home using dumbbells

Timing: It is recommended that it is taken in the morning or evening and not less than two to three times a week.

Aerobic exercise, as much as it is important, cannot be done alone in any weight loss regime; this is because strength training is not a preserve of bodybuilders alone.

Weight training can significantly add to your muscles in the process boosting your basal metabolic rate.

This is to mean that no matter the time you are not exercising you will be able to burn more calories than you even did before.

Key Exercises:

• Squats

• Deadlifts

• Lunges

• Bench presses

Ensure that you use multi-joint movements that will engage a variety of muscles in the body thus using up more energy.

Rread more : 15 Best Weight Loss Exercise Routine

4. Cycling: Some people exercise for fun while others exercise for effect, Cardiovascular exercise is fun and effective.

Location: Trails and paths, bicycles that do not move

Timing: It can be taken in the morning, or in the evening, or during dinner.

Cycling is a very good aerobics exercise that ideally does not put pressure on the joints. It is very appropriate since a woman may be experiencing knee or ankle problems at some point.

Cycling is believed to have capacity to burn between 400 and 600 calories every hour depending on speed and intensity.

Outdoor vs. Stationary Cycling:

Cycling mostly outdoors is even more productive because it comes with new air and as well challenges in the form of terrain.

The stationary bike is one of the easiest to use and which also affords one the chance to set specific levels at which to exercise.

5. Swimming: A Full-Body Workout

Location: Swimming pool

Timing: Especially during the Summer period of the year

Swimming is a form of exercise which does not exert much pressure on the joints but it develops all the major muscles of the body.

Because of this, it is the right weight loss program for women who do not want to compromise on their health.

It is approximated that swimming for one hour can help in burning about 500-700 calories, depending with the kind of swimming style and the degree of challenge set.

Popular Strokes for Weight Loss:Popular Strokes for Weight Loss:

• Freestyle (front crawl)

• Breaststroke

• Butterfly

6. Pilates: Strengthen and Tone

Location: Pilates studio, home many episodes are with a mat

Timing: Either in the morning or the evening, preferable 3 to 4 times a week.

Pilates aims at strengthening the central muscles, the muscles around the spine as well as increasing the flexibility of human muscles and developing a good figure.

Despite this people can lose lesser amounts of calories as compared to other rigorous exercises, Pilates is extremely beneficial for body toning and muscular strength development.

Popular Pilates Exercises:

• The Hundred

• Roll-Up

• Leg Circles

• Plank

7. Yoga: When it comes to the mind and the body the two need to be brought into balance.

Location: Yoga studio, home

Timing: Anytime, especially in the morning or evening, at least once a day or as frequently as we can

These two are benefits of Yoga, it not only relieves stress, it also helps one lose weight. There are Vinyasa or Power Yoga;

these are best suited for aerobic activity and they help in burning calories as well. Besides,

practicing yoga assist to strengthen the lean muscle mass while enhancing the flexibility which are factors that complement the fitness regimes.

Effective Yoga Poses for Weight Loss:Effective Yoga Poses for Weight Loss:

• Downward Dog

• Warrior II

• Boat Pose

• Plank Pose

8. Walking: The title ‘The Simplest Exercise with Big Benefits’

is quite self-explanatory as it suggests that the benefits of this exercise are greatly in proportion with its simplicity.

Location: Outdoor parks, treadmill

Timing: Either in the morning or evening, on daily basis

The simplest of all movements which do not involve special equipments or skills is walking. That game is especially suitable for individuals that have not practiced yoga before or those who prefer easy exercises.

It is recommended that one should walk at a pace that is slightly more than normal and for 30-60 minutes and he/she can be able to lose up to 200-300 calories.

Ways to Increase Intensity:

• Add inclines or stairs.

• Increase your walking speed.

• Integrate interval walking with some levels of speed.

9. Kickboxing: A Fun and Fierce Workout

Location: Kickboxing gym, looking a house video tutorial

Timing: Daily, or almost every time, 2-3, [2-3]

Kickboxing is a complete workout in that it is cardio and strength training at the same time. It is very useful in losing calories, developing muscular strength within the body and enhancing balance.

Therefore, ordinary kickboxing session may help in the burn of 500 to 800 calories per one hour.

Key Moves:

• Jab, Cross

• Front Kick

• Roundhouse Kick

• Uppercut

10. Rowing: Incorporating touch, this WOD design or layout will perform a full- body cardio and strength workout.

Location: Indoor fitness center which included a rowing machine, and rowing on the river

Timing: With water either in the morning or in the evening preferably 2-3 times a week.

Among the benefits of rowing, it can be noted that this is an exercise that involves the arms, legs and abs. It is one of the effective methods of burning calories while at the same time strengthening muscles.

Rowing can even help you spend up to 600 calories per hour depending with the velocity of a rower.

Indoor vs. Outdoor Rowing:

This means that indoor rowing enables efficient work on muscle memory and the rate of force development as it is devoid of many of the complications of nature affecting the place of rowing.

Outdoor rowing incorporates handling of natural factors and this makes the exercise to be more exciting and involving.

11. Dance Workouts: Pleasurable and Instructive

Location: It is a dance studio which can also host online classes at home.

Timing: During evenings, and 4 times a week

Another wonderful way that can used in losing weight is dancing. Some exercises such as Zumba dance or hip hop dance have a lot of energy and one can perform and loss up to 500 calories in an hour.

On top of that, you don’t even get the feeling that you are exercising at all!

Popular Dance Styles for Weight Loss:Popular Dance Styles for Weight Loss:

• Zumba

• Hip-Hop Dance

• Salsa

• Belly Dance

12. Stair Climbing: Boost Your Heart Rate

Location: Staircase, exercise hall with a pair of stair climbing equipment

Timing: Specific time, daily, 5-6 times per week, at least 3-4 times a week

Climbing stairs can be categorised as an aerobic exercise, which is easy to perform and available at almost any place.

It surely is an excellent thing when it comes to treading the machine while at the same time toning the legs to perfection not forgetting the bum.

Stair climbing can be said to be as effective as any aerobic exercise whereby you can burn as much as 300-400 calories per 30 minutes.

Ways to Incorporate Stair Climbing:Ways to Incorporate Stair Climbing:

• Avoid using the elevator to move from one floor to another, resort to the use of staircase if you have to.

• It is good to incorporate stair sprints in your workout.

• Go to the Gym and take a stair climbing machine.

13. Jump Rope: High-Intensity Cardio

Location: A backyard, a fitness center, a house

Timing: Anytime, Preferably 2-3 times a week

Jumping rope is an aerobic exercise that reminds of the physical fitness training in the paleozoic times but is worth trying for.

It is a vigorous aerobic exercise that could make you lose up to 700 calories per hour. Also, it’s very useful in enhancing the coordination and agility of people that are involved.

Tips for Effective Jump Rope Workouts:Tips for Effective Jump Rope Workouts:

• First, while choosing the intervals you can start with as little 5 or 10 minutes and then move up the ladder.

• Stress should be made on constancy in speed.

• To increase the level of difficulty try using a weighted jump rope.

14. Circuit Training: It was a combination of strength and cardio

, which is a preferred workout plan for most athletes to build their muscles and reduce their belly fats hence becoming stronger.

Location: Gym, home

Timing: Either in the morning or in the evening or thrice or twice a week.

In circuit training exercises are conducted in a continuous manner and little breaks in between are allowed. This enhances the rate of heartbeat and also workout different muscles within the body.

Just like any other form of aerobic exercise it helps one to achieve a broad range of benefits such as burning calories and enhancing strength within a short span of time.

Sample Circuit:

• 1 minute of push-ups

• 1 minute of squats

• Jogging, jumping jacks – 1 min

• 1 minute of lunges

• Wait for 1 min and again.

15. Barre Workouts: Sculpt and Tone

Location: Barre studio, those with VIRTUAL CLASSES at home

Timing: Daily in the morning or in the evening or 3-4 times a week

Barre classes are based on ballet and serve to create lean and elongated muscles through the series of minute rows. It may appear like a simple workout,

but it is as effective in training the small muscles that are not usually exercised by other forms of workouts.

Benefits of Barre:

• Improved posture

• Enhanced flexibility

• Strengthened core muscles

Conclusion: The point that has to be made here is: You need not necessarily be a sports professional to get your exercising strategy adaptable for maximizing your output.

This implies that for sustained weight loss to occur a structured and regular approach should be adopted in addition to identifying the best effective dieting style.

Certainly! Below are five FAQs (Frequently Asked Questions) that can serve as the conclusion for the article:Below are five FAQs (Frequently Asked Questions) that can serve as the conclusion for the article:

FAQs: How to Best Individualize Your Exercise Program

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