12 effective exercises to lose weight

Everyone wants the ideal posture and body weight. Along with maintaining your food intake, regular exercise to lose weight is also key to controlling body weight. But apparently, the intention to lose weight is often hampered by a sense of laziness. As a result, physical activity continues to be delayed and ineffective. Did you know that there are many types of weight loss moves that are easy, fun, and effective in burning calories? Exercise laziness often arises from a mindset that looks at exercise for weight loss to go to the gym and do strenuous exercise. Although many weight loss exercises can be done every day without being complicated.

Weight loss exercise through cycling

Did you know that cycling is very good for the heart? In addition, this sport is capable of burning up to 260 calories in just 30 minutes. Regular cycling also helps reduce the risk of heart disease and diabetes. Cycling is also effective for exercising the muscles of the arms and legs, making them appear toned. You can go cycling while circling the housing complex, circling the city park, or even buying necessities from a store near your home. So that the training does not feel heavy and time-consuming.

 

Weight loss exercise with swimming

Swimming trains the body to move all of its components from the neck, chest, abdomen, back, thighs, and calves to the soles of the feet. Even swimming also improves breathing techniques, so it affects heart health and proper blood circulation throughout the body. Each swimming style has a different amount of calories burned. Butterfly Style can burn the most calories, up to a total of 409 calories. Then the breaststroke can help eliminate 372 calories from your body. And a vigorous backstroke burns 289 calories. Just like cycling, swimming won’t feel difficult, especially for those of you who enjoy playing in the water. Exercise will feel like a picnic and far from being a nuisance.

 

Weight loss exercise with running

Running is something you can only do if you master basic running techniques, and this sport doesn’t require any special equipment. Just a pair of running shoes and running clothes. This sport is so simple that you can practice it anywhere and on any terrain. You can walk in public places to surround the home environment. But don’t underestimate the power of running to burn calories. Because in just 30 minutes 372 calories can be destroyed. The longer the intensity of your run, the lower the calorie count.

 

Exercise to lose weight by jumping

The next list of simple but effective exercises will be skipped. This sport has only 1 type of movement, which is jumping. And only needs one tool, namely a skipping rope. You don’t need a large area for this exercise because the movement just jumps in place. However, skipping can help reduce calories in the body in large amounts. 10 minutes of intense hopping can equal 8 minutes of running. With a constant and high jump speed, an hour of jumping has been shown to burn off 1,200 calories. Not only does it help with weight loss, but jumping rope is good for heart health, breathing exercises, and lower muscle training.

 

boxing

This one sport is said to be effective for channeling calories and emotions. Any exercise can help you lose weight and strain your heart. Is it like that? Boxing is an exercise that can be done with colleagues or alone with the help of a bag. Boxing is a powerful weight-loss sport as it burns up to 800 calories in an hour. Boxing practice is also good for body toning as it combines punch, punch, and general body movement.

 

gymnastics

If you’re looking for a weight loss exercise that’s easy, fun, and suitable for all ages, then exercise is worth considering. This exercise is fun because it’s spent with uplifting music. Gymnastics consists of different types, from those focused on cardio movements, aerobics, and muscle health to meditative processes like yoga. Therefore, the movement is compared to a row, crossing two or three islands. Within an hour of exercise, you can train your muscles, do breathing exercises and release up to 700 calories from your body.

 

Stroll

Exercise with a leisurely walk was also effective for weight loss. In 30 minutes of exercise, you can eliminate 167 calories. A leisurely walk is also good for the health of the body, especially for those of you who work all the time sitting down. A leisurely walk can relax your body. In addition to maintaining your looks and weight, walking at a leisurely pace is also good for your health. Therefore, it is recommended to reduce the use of vehicles and replace them with road traffic.

 

yoga

Can Relaxation Burn Calories? The answer is yes. It turns out that light exercise and activity can aid in the weight loss process. Yoga is known to be different from gymnastics in general. Yoga has smoother and calmer movements. No wonder this practice is often associated with nap activities. Yoga is not only good for physical health but it is also characterized as giving peace of mind. Therefore, this activity is also recommended for those of you who want to relax from the hustle and bustle of daily activities. Yoga has been shown to burn 149 calories every 30 minutes. Not only that, but this exercise can also help control your appetite to keep you from activities that are too consuming.

 

sliding plank

Are you looking for a weight loss exercise that you can do while doing your homework? Try the gliding board. In short, this movement is like a moving board. You can think of the movement as mopping the floor in a bending position and placing a wet cloth on your hands and knees. Continue the movement by pushing your core forward, followed by a knee movement so that you’re continuously moving forward. Sliding planks use bodyweight as the main exercise aid, so you don’t need any additional equipment. Although it looks easy, you can burn 12 calories in a sliding plank.

 

up and down stairs

The good news for those of you who have multi-story homes and offices, losing weight will be easier. Going up and down stairs regularly has been shown to help eliminate 300 calories every 30 minutes. Imagine how many calories you can burn in a day of activities in the office and at home. The movement up and down the stairs also helps relax muscles that work in a static position all day. In addition, the lower body posture can also take on a denser and healthier shape.

 

walking with extra weight

You’ve done this one weight loss movement many times at home. Starting with carrying children, moving plant vases, lifting laundry, carrying dirty dishes, and so on. Without you realizing it, simple activities that involve weight bearing while walking can help burn calories. The total calories burned are directly proportional to the intensity of the exercise and the time you walk. In general, studies show that you burn 112 calories for every 30 minutes of weight lifting.

 

Jog

Is jogging different from running? The answer is yes. Both have speed differences. If you normally run at an average speed of 9.7 km per hour, jogging lasts an average of 6.4 km to 9.7 km. In 30 minutes of jogging, you can burn 289 calories. Regular exercise is known to effectively eliminate belly fat, thereby contributing to a slimmer posture.

This is a discussion of 12 exercise moves for ideal body weight. Weight loss exercises aren’t just done with complicated movements or hard-to-find equipment. The activities you do at home every day can be a means of weight management if done regularly and routinely.

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