She Strengthens

Get Fit, Feel Amazing: 13 Effective Exercises to Boost Your Weight Loss Journey

Are you tired of feeling stuck in your weight loss journey? Do you want to know the secret to achieving your fitness goals without dedicating your entire life to the gym? The good news is that you don’t have to spend hours at the gym to see results. By incorporating a mix of steady-state and high-intensity exercises into your routine, you can optimize your weight loss goals and achieve a healthier, happier you.

The Importance of Variety

When it comes to exercise, variety is key. The U.S. Department of Health and Human Services recommends 2.5 to 5 hours of moderate exercise per week, or 1.25 to 2.5 hours of high-intensity exercise, spread out across your week. By mixing up your routine, you can avoid plateaus and keep your body guessing.

13 Exercises to Boost Your Weight Loss

1. Cycling: A Fun and Effective Way to Burn Calories

Indoor cycling classes are not only super fun, but they’re also incredibly effective for weight loss. By incorporating high-intensity intervals into your ride, you can produce the “afterburn” effect, burning calories for hours after your workout is over.

2. Jogging or Running: A Great Way to Reduce Visceral Fat

Going for a run – especially a short and fast one – can have a similar effect on your metabolism. Running has also been shown to help reduce visceral fat, known as belly fat. To reap the benefits, focus on elevating your heart rate for 20 to 30 minutes at a time.

3. HIIT: A Quick and Effective Way to Kick-Start Your Metabolism

High-intensity interval training (HIIT) is one of the best ways to kick-start your metabolism. By doing circuit training that consists of short bursts of super intense exercise, you can burn calories and boost your metabolism in just 20 or 30 minutes.

4. Rowing: A Full-Body Workout That Targets Muscles All Over

Rowing is one of the most efficient ways to target muscles all over your body. By designing interval workouts for yourself, you can elevate your heart rate and burn calories. Just make sure to get your form right!

5. Lifting Weights: A Great Way to Build Muscle and Burn Fat

When you think of high-intensity workouts, you might not think immediately of strength training. However, building muscle can further your weight loss goals by burning calories even at rest. Plus, it can make you more powerful in cardio workouts.

6. Swimming: A Low-Impact Workout That’s Easy on the Joints

Swimming is a powerhouse workout for so many reasons. It’s low impact for your joints, so if you’ve got pesky knee issues or are recovering from injury, this should be your go-to! It also uses your entire body, making it a great full-body workout.

7. Dancing: A Fun Way to Get Your Heart Rate Up

Dancing is a great way to get your heart rate up without actually feeling like a formal workout. Cardio dance classes like Zumba are popular for a reason: They can get you seriously sweating without feeling like you’re exercising.

8. Kickboxing: A High-Energy Workout That Improves Cardiovascular Function

Kickboxing can help you get your anger out while also improving your cardiovascular function. By incorporating kickboxing into your routine, you can improve your aerobic fitness, upper body strength, and agility.

9. Bodyweight Workouts: A Great Way to Develop a Solid Workout Routine

You don’t have to hit the gym to develop a solid workout routine. Relying on your own body weight to do exercises like planks, lunges, jump squats, and mountain climbers can be a great way to get fit without equipment.

10. Tabata: A High-Intensity Interval Workout That Pushes You to Your Limits

Tabata training is a specific type of interval workout that pushes you to do an exercise for 20 seconds, then rest for 10, then repeat this process for several minutes. By incorporating Tabata into your routine, you can knock out a high-intensity workout in under 30 minutes.

11. Jumping Rope: A Fun Way to Burn Calories and Improve Cardiovascular Fitness

Jumping rope can get your heart rate up quickly and burn as many as 10 calories per minute. By incorporating jumping rope into your routine, you can improve your cardiovascular fitness and burn calories.

12. Yoga: A Low-Impact Workout That Builds Strength and Reduces Stress

Yoga doesn’t burn as many calories as more intense forms of exercise, but it does build strength, especially in the core and upper body. It can also reduce stress and improve your mood, which can have a powerful effect on your overall health choices.

13. Hill Climbs: A Great Way to Incorporate More Hills into Your Daily Life

Incorporating more hills into your daily life can go a long way toward your health goals. By walking, taking the stairs instead of the elevator, or hiking on the weekends, you can make small lifestyle shifts that add up to big results.

The Key to Success: Consistency and Enjoyment

No matter how much effort you put in at the gym, your plan should include a total health approach. The most effective way to reach your goals involves a combination of nutrition, physical activity, sleep, hydration, and mental well-being. By focusing on one thing may yield moderate results, but your best bet is to tackle your health from multiple angles. Find a workout that makes you feel strong and healthy – and then make it into a non-negotiable part of your day. You’ll start to notice progress before you know it.