Losing weight isn’t easy, especially when it comes to fat reduction. To be successful, you need to make smart choices, such as hitting the gym and introducing healthier meals into your diet routine.
But you also need to know how to work out effectively, what foods are best for weight loss, and how often you should work out to achieve maximum results in the shortest amount of time possible.
Here are a few workouts that guarantee weight loss in women.
Yoga
As one of the oldest physical exercises on earth, yoga has proven to be an effective way to lose weight. With a series of poses and movements, it is said that yoga can burn up to 600 calories per hour.
Beginners should try classes at first or opt for DVDs or online courses so you can learn proper techniques before you start doing anything on your own.
Once you have learned about alignment and breathing techniques and have practiced these techniques, you are ready to move on to practicing outside of a class setting.
Resistance Training
Yes, weight training will help you lose weight fast. It will also tone your body, increase your metabolism and make you look better in both clothes and a bathing suit. But it won’t be efficient unless you’re doing it correctly.
Start small and work your way up to more advanced moves when starting any strength-training program. Make sure to add pre-works to your routine for maximum results.
You can use the 6-4-2 rep scheme to get started: In each workout, do six exercises of four reps, with two days of rest between workouts and two days on, one day off after that.
If a move is too challenging to perform well or is particularly painful, reduce the load or number of repetitions; working to fatigue can lead to injury—or worse yet, overtraining.
Interval Training
An effective weight loss strategy, interval training involves alternating between high-intensity exercise and low-intensity rest periods. If you don’t have a heart rate monitor, stick to a maximum intensity that makes you feel challenged—but not so much that you can’t complete sentences at any point during your workout.
For example, if running feels like a good intensity level for you on a particular day, but hitting it too hard means your words are slurring, and you feel short of breath, slow down to an 8 or 9 out of 10 on your exertion scale.
HIIT Training
High-intensity interval training (HIIT) is a form of cardio where you perform exercises at maximum capacity then rest briefly. The intense bursts of activity increase metabolism and build muscle while reducing body fat.
HIIT burns more calories than steady-state aerobic exercise; it also helps us become more efficient at using oxygen during training.
A 2012 study published in Medicine & Science in Sports & Exercise compared HIIT to moderate-intensity continuous training (MICT). It found that women who performed HIIT burned significantly more body fat than MICT participants after six weeks and had smaller waistlines.
It would be best to consider adding pre-workouts to your routine for proper HIIT training. The extra energy boost from the pre-workout nutrients will see you going for longer sessions.
Aerobic Exercise
Burning calories through aerobic exercise can help you lose weight. But it also gives your body a full-body workout, building muscle and improving flexibility. The US Department of Health & Human Services recommends aiming for 150 minutes of moderate aerobic activity each week.
This can include cycling, swimming, or jogging at a comfortable pace of around 2.5 miles (4 km) per hour. By comparison, competitive Olympic swimmers typically log between 6 to 10 miles (9 to 15 km) per day in practice.
If you prefer less intensive exercise, like walking or yoga classes, that’s still okay—be sure you’re clocking 30 minutes most days of the week and that it’s moderate intensity as well.
Brisk Walking
While you may think walking is only good for losing weight, it works for several muscle groups as well. When you’re on a brisk walk, your upper body muscles are engaged to keep you upright and steady.
Your hips and legs also act as your primary source of movement, so walking effectively burns calories throughout your body. It’s important to note that you shouldn’t start at too vigorous of a pace because it could lead to injury or soreness in muscles that aren’t used to exercising.
Start slowly and increase your speed as it becomes easier. If possible, try walking outside if you have access to a safe sidewalk or trail near your home—you’ll get fresh air and sunlight along with the physical benefits of exercise!
Kick Boxing
A little bit of cardio, a little bit of strength training, and a big dose of satisfaction—kickboxing is one of the best ways to lose weight. A University of Wisconsin study found that women who participated in at least three hours of kickboxing per week lost two more pounds than those who did only moderate exercise.
There’s something about kicking, punching, and kicking your way through each kickboxing class that makes you feel like you can take on anything that comes your way. Have fun with it—you might begin to enjoy going to physical therapy or boot camp classes once you see all the results from your hard work!
Zumba
There’s no better way to burn calories than through dance and music, so throw on some headphones, turn up your favorite tunes, and you’re good to go! You can do it with a friend or make it a more social event by going with friends.
Not only does it offer an enjoyable workout, but research also shows that dancing has all sorts of other positive effects on health. Zumba may not be a great idea if you have joint problems, so speak with your doctor before taking up dance again as part of your weight loss routine.
Stair Stepping Machine
The stair stepper machine is similar to an elliptical but smaller. This piece of equipment is perfect if you don’t have enough room in your home to dedicate an entire room to exercise.
Step up and down on it as though you are walking upstairs, and it will provide a challenging workout. It’s important that when using a stair stepper machine, you watch your posture; don’t bend forward or lean back while using it
Doing so can cause injury. To maximize results, use dumbbells in conjunction with your exercise routine. Holding them at your sides in both hands as you walk up each step during training. They will add more resistance, burn more calories, and strengthen muscles faster than just doing cardio alone.
Preworkouts
Every Now and again, you will need a boost to maximize the results of your workout, and preworkouts are exactly the kind of boost that’s stand between you and your workout success. Some of the best pre-workouts on the market today are from Alani Nu, EHP Labs, C4, Ryse Fitness and Gym Molly. Traditionally pre-workout formulas are too extreme for most women and provide adverse effects. In contrast, Gym Molly’s formula incorporates premium ingredients and Amino acids and is Vegan Friendly and Caffeine Free! This has led to Gym Molly’s near majority (45%) female customer base, which is unheard of in the pre-workout industry.
