The Best Exercises For Weight Loss
A combination of these exercises will help you reach your goal.
If you’ve clicked on this article, it probably means that you want to know about the best exercises for weight loss. The first thing to know is that in order to lose weight, you need to actually get up and move. You simply can’t go to the gym, sit on a leg-extension machine, and expect to drop 10 pounds, Tilita Lutterloh, performance coach and certified nutritionist, tells Woman’s Day.
Another thing to know is that exercise must be accompanied by a healthy diet and a positive mind set. The first step on this weight loss journey is to ask yourself why you want to lose weight. Do you want to burn fat? If so, why? Do you want to simply lead a healthier lifestyle, or do you want to be stronger?
And don't forget — consistency is key. “In order to efficiently lose fat, you must be active for at least 5 hours a week while also making sure you give your body enough time to recover,” Lutterloh says.
With all of these things in mind, here are the best exercises to lose weight and burn fat, according to Lutterloh.
Animal Movements
“Animal movements utilize your body weight to move you through space,” Lutterloh says.
Bear crawls, crab walks, and frog jumps work your back, shoulders, core, arms, and glute muscles. For someone who has knee issues, an ape animal movement is a good modification for the frog jump.
Pull-Ups
Pull-ups utilize all the muscles in the body, especially in the core, back, and arms. And by utilizing the entire body, you'll burn more fat. Don't be discouraged if you can't do a pull-up in the beginning — even assisted ones can help burn calories.
What you'll need: Pure Fitness Multi-Purpose Doorway Pull-Up Bar ($20, Walmart)
Turkish Get Ups
This particular exercise not only helps burn fat, but it also helps improve mobility, stability, and strength. It requires a kettlebell but you can start with regular weights until you nail the proper form.
What you'll need: CAP Barbell Tone Fitness Vinyl Kettlebell ($6, Walmart)
Running
Running is probably one of the best exercises for weight loss if you have healthy hips, knees, and back. Lutterloh suggests running outside rather than on a treadmill, because you'll use more muscles to push yourself forward. You also want to be running — or walking — for at least 20 minutes every day.
For an extra challenge, try running uphill. This helps you develop stronger legs, and engages your abdominals more than if you ran on a flat surface.
What you'll need: Ravenna 9 Running Shoe ($80, Nordstrom)
Swimming
Swimming is a non-weight barring exercise, which is perfect for people who suffer from painful joints. It's also good resistance-training because you are pushing against the water in order to move. The more you push, the more weight you lose.
What you'll need: Nike Solid Silicone Swim Cap ($10, Macy's)
Deadlifts
If you want to include weights, deadlifts work the whole body, but mainly engages lower body muscles.
What you'll need: Escalade Sports US Weight 100 lbs. Traditional Weight Set ($50, Walmart)
Push-Ups
A push-up is another exercise that really engages your core and legs. Luckily, there are modifications for those who may not be able to do them from the get-go. Modified push-ups can be done from your knees or from your feet as you push off a wall or table. As you get stronger, you can use objects that are closer to the ground until you can push yourself off the floor.
Sophia is currently an assistant editor at Womans Day.com with experience in writing everything from fashion and beauty to health, fitness, and wellness.
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