Top 10 Most Effective Weight Loss Exercises for 2018

April 16, 2018 - Inspiration

Exercise is an important component of a healthy lifestyle; incorporating regular activity into your routine has many benefits, including increased energy and improved strength as well as weight loss and maintenance. If you made a resolution to increase your fitness or lose weight in 2018, but you haven’t reached your goals yet, it’s NOT too late!

Our list of the top 10 most effective weight loss exercises for 2018 includes an exciting variety of activities, so whether you are looking for the next trendy group class or you want to know how to fit quick exercises into a busy schedule, we have tips for you!

 

First Things First

A few general tips and things to keep in mind before starting any exercise routine:

  • Get The Doctor’s Okay Consult your physician before starting any new exercise routine.
  • Consistency Is Key No workout is going to shed major pounds in one week. Work out regularly and you’ll start to FEEL better within a few weeks and you’ll LOOK different soon after that.
  • Find Your Joy The right workout for you is one you can stick with. Try different things and commit to the ones that make you feel good (not the one that you dread doing!)
  • Push Yourself You’ll see diminishing returns if you let your body get used to the same exact routine. Increase intensity incrementally and set new goals every so often. You’ll get better results and feel proud of what you can accomplish.

 

Top 10 Most Effective Weight Loss Exercises for 2018

  • High Intensity Interval Training (HIIT) A HIIT workout combines intense bursts of cardio with active recovery exercises to elevate heart rate and deliver a robust workout in a relatively short period of time. The American College of Sports Medicine reports that HIIT can burn abdominal fat and body weight while maintaining muscle mass and can improve insulin sensitivity.1
  • Yoga Yoga has existed for over 5,000 years, but with new variations being developed constantly, this is one to check out now! If you’re new to yoga look for a beginner’s class with an accredited teacher. To target weight loss check out a power Vinyasa or Ashtanga class.
  • Boxing Not just for tough guys, boxing is a versatile exercise that combines strength training within a cardio workout. Even beginner’s classes can burn serious calories and more advanced lessons will also increase agility.
  • Body Weight Exercises This type of workout includes classics like pushups and squats as well as advanced moves like Russian twists and burpees. Using your own body weight for resistance can build muscle, which may help your body burn calories and fat more efficiently. Additionally, you can do these exercises almost anywhere with minimal equipment.
  • Swimming If you’re looking to burn major calories with minimal impact on joints, then swimming may be your best bet. Studies also show that a consistent swimming routine is effective in preventing obesity related diseases.2 Try different strokes to get a full body workout.
  • Functional Fitness As more and more people spend days at a desk, functional fitness programs emerging as the next trend in working out. Functional fitness focuses on improving strength and mobility in ways that enable you to do everyday tasks more safely and efficiently. Examples include weighted squats to prepare the body for bending and lifting objects, and stability exercises to help prevent common accidents or falls.
  • Weight Training If you’ve typically focused on cardio exercises to slim down, consider adding weight training to your routine. Contrary to popular belief, lifting weights won’t automatically increase your mass. In fact, weight lifting can increase muscles in a way that increases metabolism to burn calories even when your body is at rest3.
  • Jumping Rope If you’re a busy parent, here is one you can do with the kids! Jumping rope at a moderate, continuous pace can burn 200 calories in just 10 minutes.
  • Running This high energy cardiovascular workout is a classic for a reason – it burns 100 calories per mile and a consistent running routine can reduce the risk of a fatal cardiovascular event by up to 45%4. As running continues to gain in popularity, look for more fun running events in 2018, such as blacklight runs.
  • Walking If higher intensity exercises aren’t accessible to you due to injuries or fitness level, you can still boost weight loss with movement! One study showed that participants who took 30 minute walks 5 days per week lost 10% more weight5 than those who were sedentary. When walking for exercise, pay attention to form – put shoulders back, engage abs and keep your pace a bit quicker than a stroll.

 

A Note About Diet And Weight Loss

Exercise can help you tone up and burn calories, but you can’t outrun a poor diet. If your goal is to lose weight, make sure you’re getting adequate protein within a calorie range approved by your doctor. Check out our Protein Powder for Weight Loss tips, and don’t forget to view our meal planning guide and healthy recipes for help with a healthy diet that will promote weight loss.

 


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1 https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf
2 Tuuri, G, Association of swim distance and age with body composition in adult female swimmers. Med Sci Sports Exer 34(12): 2110-2114. 2002
3 Medicine & Science in Sports & Exercise 2001 Apr;33(4):532-41
4 Journal of the American College of Cardiology Volume 64, Issue 5, August 2014 DOI: 10.1016/j.jacc.2014.04.058
5 John M. Jakicic, PhD; Bess H. Marcus, PhD; Kara I. Gallagher, PhD; et al Melissa Napolitano, PhD; Wei Lang, PhDJAMA. 2003;290(10):1323-1330. doi:10.1001/jama.290.10.1323