Weight Loss

The 7 Best Exercises To Lose Weight Quickly

Want to lose weight quickly and efficiently?

I must first say that there are no exercises that will help you lose weight overnight. However, if you are patient and committed to shed some pounds through consistent effort, the following exercises will help you make those goals of  yours a reality sooner than you might think. These exercises are quite common, but overlooked by many. 

The real secret is in the proper performing of those exercises to receive maximum benefits.

For instance, walking up the stairs are the best exercises for quick weight loss. In order to make it more effective, you will need to increase the frequency and time you commit to these heart-thumping activities.

It is ideal to spend a vigorous 45 to 60 minutes every day on these exercises to lose weight quickly. The key to any successful weight loss program is consistency. 

Muscle-building exercises might be the most effective ones to help you to quickly lose some pounds. 

Make sure to put all your energy into the exercises you decide to do. You want to keep your heart rate up and your blood pumping throughout the entirety of the exercise, and follow up with a proper cool down afterwards. 

If you're brisk walking, for example, walk slowly for the final few minutes to give your body a chance to cool down. 

Stopping suddenly can cause muscle cramps and is not good for your heart. You want to progressively bring back your heart rate to normal while being moderately active.

Make sure you drink lots of water while exercising to help your body recover and to prevent cramping.

So, here are the 7 best exercises to lose weight quickly. Start gradually and let your body adjust to the workouts.

squat

1. Squats

Squats are great to build muscles in your legs and buttocks. Stand with your feet at shoulder width apart and squat down and back up 10-20 times for a total of two or three sets. The lower you are going to squat, the greater the muscle activation to help you move through that full range of motion.

2. Jumping Jacks

They provide one of the best whole body aerobic workouts. Do four or five set of 20 jumping jacks for best results. Keep breathing throughout the exercise in a fluid and control manner.

jumping jacks

3. Stair Climbing

stair climbing

You must know how much energy is required when going up and down the stairs repeatedly. The benefits form stair climbing are increase in calories burning, boost of the heart rate,  great aerobics workout, as well as building leg and glute muscles.It is ideal to step up and down 20 times, rest for a few minutes before repeating the movements two or three more times.

4. Walking

Fast walking is better than slow walking, but they are both beneficial. If you want an exercise to lose weight quickly, walk briskly for half an hour and you can burn up to 180 calories.

cycling spinning biking

5. Cycling

The outdoors can be more enjoyable, but the use of stationary indoor bike can provide an equally good exercise to lose weight quickly. In fact, if you apply the right amount of resistance at the right speed, you can lose between 250 and 500 calories in half an hour. You can progressively increase the resistance you use while biking.

6. Swimming

This is a great, fun exercise for many people. It provides an excellent cardio workout that uses your entire body. Doing the breast stroke for half an hour can burn 400 calories. It is also much softer on the joints but does provide an amazing workout.

swimming

7. Jump Rope

jump rope

Finally, jump roping is in my eyes the best exercise for quick weight loss. It has been studied that 20 minutes of jump roping is equivalent to 30-45 minutes cardio on the treadmill. You can therefore get a total body workout by jumping rope for as little as 15 to 20 minutes. And on top of burning lots of calories, you will also build up your coordination skills.

Conclusion

Those 7 exercises are great for both building up some stamina and building muscles, which will be of great help in losing weight quickly.

Start using these exercises now. Build up your comfort level over time, but stay consistent. 

The weight loss journey has never been a race, it is a marathon. So pace yourself and be prepared to see amazing results.