Losing weight is really a task and apart from dieting, exercising is one of the most common and effective ways to shed some extra kilos. It helps burn calories which plays an essential part in weight loss.

Apart from aiding weight loss, exercise has some other benefits as well such as it lifts up your mood, helps make bones stronger, and also reduces the risk of having several chronic diseases.

Some good exercises to lose weight are:

1. Walking

Walking is one of the most beneficial exercises for weight loss.

It is a simple way for beginners to start exercising. It does not require you to purchase any equipment or even go to the gym. It is a lower-impact exercise and won’t stress your joints.

You can easily fit walking into your daily routine. Add more extra steps to your day by trying and walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.

To start with, walk for about 30 minutes 3–4 times a week and then gradually increase the duration or frequency of your walks for best results.


2. Jogging or running

Jogging and running are excellent activities to help you lose weight.

The difference between jogging and running is that jogging is done at a slower pace as compared to running, which is done at a much faster speed.

Jogging and running both can help burn belly fat.

The best part is that they can be done anywhere and are easy to include in your daily routine. Start with jogging for 20–30 minutes 3–4 times per week.

If you feel jogging or running outdoors to be hard on your joints, try running on softer surfaces such as on grass.

3. Cycling

Cycling is a famous exercise known to improve your fitness level and help you lose weight.

Nowadays, many gyms and fitness centres have stationary cycles allowing you to cycle indoors.

Not only is it good for weight loss, but it also helps to have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease.

4. Weight training

Weight training is popular for weight loss. It helps you burn a lot of calories.

Weight training also helps in building strength and promotes muscle growth, which helps your body burns calories even when it is at rest.

With weight training, your body continues to burn calories many hours after your workout, as compared to aerobic exercises.

5. Interval training

Interval training is more commonly known as high-intensity interval training (HIIT). It includes short rounds of intensive exercises that alternate with recovery periods.

Typically, a HIIT workout lasts 10–30 minutes and can help you burn a lot of calories in a short duration of exercising.

HIIT is also easy to incorporate into your exercise routine. All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times.

For example, pedal as hard as you can on a bike for 30 seconds followed by pedalling at a slow pace for 1–2 minutes. Repeat this pattern for 10–30 minutes.

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