Losing weight often requires a strategic approach to exercise, as it involves burning calories, building muscle, and improving overall fitness. Incorporating the best exercise for losing weight quickly targets different muscle groups and maximises calorie expenditure, leading to more significant results. Whether you focus on cardiovascular activities to boost endurance, strength training to build lean muscle mass, or flexibility exercises to enhance mobility and prevent injury, a well-rounded fitness regimen, including the best exercise for losing weight fast, is essential for attaining your weight loss goals.
Also, incorporating the best exercise for losing fat belly that engages the core muscles and promotes fat burning in the abdominal area is crucial during your full-body workouts. With countless options available, finding the best exercise to lose weight quickly can be overwhelming. To simplify the process, this blog lists the best home exercise for weight loss and provides a 7-day exercise plan. So, keep reading!
Table Of Contents
1. What Workout Is The Quickest Way To Lose Weight?
2. What Exercise Burns The Most Belly Fat?
3. How Can I Lose Weight In 7 Days With Exercise?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
What Workout Is The Quickest Way To Lose Weight?
Let’s explore the best exercise for losing weight quickly and find out which fits your weight loss goals accurately:
1. Pilates
Pilates is a highly effective workout for weight loss. It focuses on your core strength, flexibility, and your body toning. Its low-impact nature makes it suitable for all fitness levels, while its emphasis on controlled movements helps improve posture and muscle endurance. Variations include mat Pilates, reformer Pilates, and Pilates with props like resistance bands or stability balls.
Instructions to do:
1. Begin by lying with your knees bent on your back, feet flat on the floor, and arms by your sides.
2. Engage your core muscles and slowly lift your neck, head, and shoulders off the mat, keeping your gaze towards your thighs.
3. Inhale to prepare, then exhale as you slowly roll back down, articulating through the spine one vertebra at a time.
2. Rowing
It is the most preferred full-body workout, as this aids in weight loss by burning a significant amount of calories while toning muscles. It targets the back, arms, legs, and core, providing cardiovascular and strength benefits. Variations include using different rowing machines, such as water, air, or magnetic rowers.
Instructions to do:
1. Sit with your knees bent on the rowing machine and your feet strapped in, holding the handles with an overhand grip.
2. Push through your legs to straighten them, then lean back slightly and pull the handles towards your chest, engaging your back and arms.
3. Extend your arms forward, bend your knees, and return to the starting position with control, repeating for the desired number of repetitions or times.
3. Burpees
These high-intensity, full-body exercises can rapidly burn calories and boost metabolism, making them practical for weight loss. They target your body’s multiple muscle groups, including the chest, shoulders, arms, core, and legs, while improving cardiovascular endurance. Variations include adding a push-up or a jump at the end for increased intensity.
Instructions to do:
1. Start standing, squat down, and place your hands on the ground before you.
2. Jump your feet back into a plank position, perform a push-up if desired, and then jump your feet back to the squat position.
3. Explosively jump into the air with your arms overhead, then land softly and immediately lower back into the squat position to repeat.
4. Jump Squats
These squats are a dynamic plyometric exercise that targets the lower body muscles while increasing heart rate to burn calories. They strengthen the quadriceps, hamstrings, glutes, and calves while enhancing explosive power and endurance. Variations include adding weights or performing single-leg jump squats for added challenges.
Instructions to do:
1. Begin in a squat position with feet shoulder-width apart, weight on heels, and knees slightly bent.
2. Explosively jump up as high as possible while extending your legs fully, reaching your arms overhead.
3. Land softly, immediately lowering back into the squat position, and repeat for the desired repetitions or time.
5. CrossFit
CrossFit is a high-intensity interval training (HIIT) program That incorporates various functional movements at maximum intensity. It combines cardio, weightlifting, and bodyweight exercises to promote rapid weight loss and muscle gain. Fit workouts are scalable, making them suitable for individuals of all fitness levels. They are tailored to focus on your specific goals or areas of improvement.
Instructions to do:
1. Warm up with dynamic stretches or a light jog.
2. Perform a series of exercises such as squats, burpees, kettlebell swings, and box jumps in a circuit format, completing each exercise for a set duration or number of repetitions.
3. Rest briefly between exercises or circuits, and aim to complete multiple rounds within a designated time frame for a high-intensity workout.
6. Lunges
Lunges are versatile lower-body exercises that target the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability. They can be performed in various directions and with or without added resistance to increase intensity and challenge different muscle groups. Lunges help improve balance, coordination, and lower body strength, making them practical for weight loss and muscle toning.
Instructions to do:
1. Stand tall and straight with feet hip-width apart and hands on hips or sides.
2. Take a big step, lowering your body with one leg until both knees are bent at 90-degree angles. The front thigh should be parallel to the floor, and the back knee should hover just above the ground.
3. Push through the heel of the front foot to return to the starting position, then repeat on the other side—alternate legs for the suitable number of repetitions.
7. Mountain Climbers
This full-body exercise targets multiple muscle groups, including the core, shoulders, arms, and legs, while also providing a cardiovascular challenge. Mountain climbers can be performed at various speeds and angles to increase intensity and engage different muscle fibres. They improve agility, coordination, and endurance, making them highly effective for weight loss and overall fitness.
Instructions to do:
1. Make a plank position with your hands directly under your shoulders and body, forming a straight line from head to heels.
2. Engage your core and drive one knee towards your chest, then quickly switch legs, alternating legs in a running motion.
3. Continue alternating legs at a controlled pace, keeping your hips stable and core engaged for the desired duration or number of repetitions.
What Exercise Burns The Most Belly Fat?
Always remember during a full-body workout, doing targeted exercises only helps. So, let’s explore these best exercises for losing belly fat quickly for sustainable results:
1. High-Intensity Interval Training
Renowned for its effectiveness in burning belly fat, HIIT elevates your heart rate and increases calorie burn quickly. HIIT workouts stimulate fat loss by alternating between intense bursts of activity and short recovery periods, particularly in your abdominal area.
Examples of HIIT Exercises for Belly Fat Loss:
- Burpees
- Sprint Intervals
- Jump Squats
- Mountain Climbers
- High Knees
2. Cardiovascular Exercises
Exercises such as cycling and swimming are excellent for burning calories and reducing your excess body fat, including stubborn belly fat. They elevate heart rate and increase metabolism, leading to greater fat burning, especially when performed consistently over time.
Examples of Cardiovascular Exercises for Belly Fat Loss:
- Running or Jogging
- Cycling (Indoor or Outdoor)
- Swimming
- Jump Rope Exercises
- Rowing
3. Strength Training
This training helps in reducing belly fat by increasing muscle mass. This boosts metabolism and promotes fat burning, even at rest. Compound exercises that target multiple muscle groups are particularly effective for toning the entire body, including the abdominal area.
Examples of Strength Training Exercises for Belly Fat Loss:
- Squats
- Deadlifts
- Lunges
- Push-ups
- Bent-over Rows
4. Full-Body Workouts
These workouts lead to greater calorie expenditure and fat loss by engaging multiple muscle groups, including one in the belly region. By incorporating compound movements and challenging exercises, full-body workouts can help sculpt a leaner physique and effectively reduce belly fat.
Examples of Full-Body Exercises for Belly Fat Loss:
- Burpees
- Kettlebell Swings
- Clean and Press
- Thrusters
- Battle Ropes
5. Core-Strengthening Exercises
While spot reduction is impossible, strengthening the core muscles helps improve your body’s posture and abdominal tone stability, contributing to a flatter stomach appearance. Core exercises also enhance muscle definition and support proper spinal alignment.
Examples of Core-Strengthening Exercises for Belly Fat Loss:
- Plank Variations (Standard Plank, Side Plank, Plank with Leg Lifts)
- Russian Twists
- Bicycle Crunches
- Leg Raises
- Mountain Climbers
How Can I Lose Weight In 7 Days With Exercise?
Note this 7-day workout plan, including the best exercise for losing weight quickly for reference:
Day | Exercise | Instructions |
Day 1 | HIIT Cardio | Warm-up: Begin with 5 minutes of jumping jacks or light jogging. HIIT Workout: Perform 30 seconds of high-intensity exercises (e.g., burpees, sprinting, jumping jacks). Followed by 30 seconds of low-intensity exercise or rest (e.g., jogging in place, walking). Repeat for 20-30 minutes. Cool down: Finish with 5 minutes of walking and stretching. |
Day 2 | Strength Training | Warm-up: Start with 5-10 minutes of dynamic stretches. Strength Training Circuit: Perform 3 sets of 10-12 repetitions of squats, push-ups, lunges, bent-over rows, and hold plank for 30-60 seconds. Cool down: End with 5 minutes of stretching. |
Day 3 | Active Recovery | Engage in 30-45 minutes of light cardio (cycling, walking, or swimming) at a moderate pace. Then, follow up with 20-30 minutes of yoga or Pilates, focusing on gentle stretching and strengthening exercises for relaxation and recovery. |
Day 4 | HIIT Cardio | Same routine as Day 1. |
Day 5 | Strength Training | Same routine as Day 2. |
Day 6 | Cardio and Core | Warm-up: Begin with 5 minutes of light jogging or cycling. Cardio: Perform 30-45 minutes of moderate-intensity cardio (e.g., running, cycling, elliptical). Core Workout: Complete 3 sets of 12-15 repetitions of bicycle crunches, Russian twists, plank with alternating leg lifts, and mountain climbers. Cool down: Conclude with 5 minutes of stretching. |
Day 7 | Rest and Recovery | Take a rest day to allow your body to recover from the week's workouts. To promote relaxation and muscle recovery, engage in recovery activities such as walking, gentle stretching, or yoga. |
Expert’s Advice
Aim for at least 150 minutes of moderate-intensity aerobic activity weekly, along with muscle-strengthening activities twice a week. A balanced approach is key. Incorporate both cardio and strength training exercises for optimal results. Remember, consistency and a healthy diet are essential for sustainable weight loss. Consult with Toneop for professional and personalised guidance.
Health Expert
Akshata Gandevikar
The Final Say
To attain weight loss and tone the body requires a multifaceted approach. Try including a combination of cardiovascular exercise, strength training, and targeted workouts to address specific areas like belly fat. This is how you can accelerate your progress to achieve your fitness goals more efficiently by following the carefully curated 7-day exercise plan with the best exercise for losing weight quickly. Also, consistency and proper nutrition drive a sustainable, long-term healthy weight.
FAQs
1. What are the good exercises for losing weight at home?
Practical exercises for losing weight at home include bodyweight exercises such as squats, lunges, push-ups, and burpees. Activities like jumping jacks, high knees, and skipping rope can also help burn calories and promote weight loss.
2. Which is the best exercise for losing belly fat fast?
The best exercise for losing belly fat fast is a combination of cardio exercises, such as running, cycling, or swimming, and targeted abdominal exercises like crunches, planks, and HIIT (High-Intensity Interval Training) workouts. These exercises help burn calories, increase metabolism, and strengthen the core muscles, reducing belly fat.
3. How to prevent weight plateau in weight loss?
To prevent weight plateaus during weight loss, you can modify your workouts from high to low intensity or moderate to low intensity to break the plateau chain. Staying hydrated by consuming plenty of water and maintaining a healthy diet rich in fruits, lean proteins, and whole grains can also help overcome weight plateaus.
4. Does belly fat go away with other exercises or need specific exercise?
Specific exercises targeting the abdominal muscles are essential to reduce belly fat effectively. These include crunches, planks, HIIT workouts, and other cardio exercises like cycling, lunges, and mountain climbers. While other exercises contribute to overall weight loss and fitness, incorporating targeted exercises is essential for significantly reducing belly fat.
References
- https://www.webmd.com/fitness-exercise/top-exercises-belly-fat
- https://www.medicinenet.com/how_can_i_lose_weight_in_7_days_at_home/article.htm
- https://www.medicinenet.com/how_can_i_lose_weight_in_7_days_at_home/article.htm
- https://www.prevention.com/weight-loss/a20474562/best-weight-loss-exercises/
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