10 best aerobic exercises for weight loss

10 Effective Weight Loss And Fat Burning Exercises: Workout Motivation!

Wish to

lose weight

and don’t have time for it? Then aerobics is your answer. Aerobic exercise is a physical activity which will make you sweat. When your heart starts beating faster and you start breathing harder, the by-product of these two is sweat. Doing aerobics exercise not only helps your cardiovascular health but also helps deliver oxygen to your body more efficiently. Since aerobic exercises use large muscle groups, they consequently leads to weight loss. Aerobic means how efficiently your body uses oxygen to meet its energy demand during high activity levels, for example, when you’re exercising. Aerobic exercise helps you to lose weight due to how easy they are to follow. Other than that, aerobic exercises also ensure fast and steady results as they get your heartbeat high. Aerobic exercises are easy to follow, quickest in application and not all of them require equipment. Some key benefits of following aerobic exercises are: Increased energy, boosted blood circulation, reduced body fat,

weight loss

, helps reduce tension and anxiety, improved sleep, helps reduce risk of diabetes, increases endurance and even helps in building a stronger body. If you are a busy individual short on time for exercise, then aerobics is for you. Since you do not require any fancy equipment to start this regime, aerobic makes for the most compatible exercise regime for many. Several studies have also confirmed the benefits of aerobic exercises which can help prevent accumulation of fat. Not only physical strength but aerobic exercise also helps in mental health issues like anxiety, depression and stress. This is because once your blood starts pumping due to exercise, your body automatically releases happy hormones which lead to better mood. Once you start doing aerobic exercise, you will start feeling a drastic difference in your energy and even feel that your skin has started glowing. Do remember to match up your exercise with your diet. Read also:

18 ways to lose weight fast

You can do the following aerobic exercises to lose weight quickly:

1. Cycling:

A vigorous exercise to get your blood pumping, cycling is easy and effective to follow. Don’t have time to join the gym? Cycling is your answer.

2. Walking:

Easy, effective and free! You do not need a place to go walking or need to pay for expensive classes to get your sweat flowing. Just get your walking shoes on and you’re ready!

3. Jogging: It is the high-cardio activity which qualifies as the perfect aerobic exercise. Looking to lose weight fast? Jog!

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4. Dancing: Need something fun to lose weight? Dancing is the best to do so. Not only will you be sweating your heart after a session but will also enjoy your weight loss journey!

5. Zumba: A derivative of dancing, Zumba is more specialised. With effective exercises specifically made for certain body parts, Zumba is great for weight loss.

6. Swimming: Swimming easily qualifies as a whole-body workout which tones your arms, legs, waist, everything at the same time. A great aerobic exercise to shed those extra kilos.

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7. Weight training:

Even though you may require equipment for this aerobic exercise, but the end result of this is nothing short of wow.

8. Jumping jacks:

Jumping jacks is our favourite childhood exercise and is also a great way to get your heart beating in no time! Again, you can do these anytime and anywhere.


9. Burpees:

The hardest and the most successful way to lose weight is through burpees. Just 10 burpees everyday can make you lose weight in no time!

10. Skipping:

Get a strong skipping rope and get on with it already. Skipping is an exceptional cardiovascular exercise which can tremendously increase your metabolism.

Slim down and firm up with these 10 effective weight loss exercises designed to help you burn calories and banish cellulite.

Sucking in your stomach hoping it will magically disappear? Want to fit into that gorgeous dress hanging in your closet? Desperately hoping you can pull off a swimsuit this summer? The only answer to your prayers, which you already know, is exercise. Like the wise say, there’s nothing like starting today. Exercising is the best way to burn calories and build muscles, so don’t make excuses. Instead, make progress. You need to take care of your body, and only you can make a difference. I’m not telling you it’s going to be easy, I’m telling you it’s going to be worth it. Look in the mirror, note: that’s your competition. You have to do it for yourself.

Since weight loss is more of a mental challenge than a physical challenge, you have to get up every morning and tell yourself «I can do this». You have to be determined to not give up. So get on that sweaty pursuit and check out these 9 weight loss exercises:

1. High Intensity Interval Training
To max out the benefits of your workout, intensity is the key. HIIT i.e. High Intensity Interval Training involves short intervals of exercise at almost your maximum effort, followed by longer recovery periods. The secret to HIIT is in how hard you work during your intense intervals. The result? Your body’s fat-burning potential shoots up and the pounds melt away. High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel. So your 20-minute workout ends up burning more calories throughout the day than a long, easy jog around the block. Robin, instructor at Soul to Sole Academy suggests, “HIIT forces your muscles to work harder, burn more fuel, perform better. It’s a smart strategy to help you lose weight fast.”

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2. Strength Training
It’s a misconception that doing weights bulks you up, it in fact also helps you slim down and revs up your metabolism permanently. So head to the  weight room, and when you feel like quitting, ask yourself why you started. The secret to shedding pounds is actually to build muscles. Go on, workout with weights. Another option is circuit training, which involves moving quickly from one exercise to the next, and burns 30% more calories than a typical weight workout. It blasts fat and sculpts muscle, burning up to 10 calories a minute.

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3. Surya Namaskar
Surya Namaskar, one of the most widely practiced and basic yoga asanas, actually focuses on various parts of the body and work wonders with weight loss. The term literally translates to sun salutation, and comprises a series of 12 different poses encompassed in one including the prayer pose, forward bend and the bhujangasana. It helps strengthen your skeletal system and ligaments. Being a great way to keep the body active, it also aids in reducing stress and anxiety. If you keep breathing in and out during the poses, it helps you lose more weight.

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4. Walking
Did you know that if you include 30 minutes of brisk walking to your daily routine you could burn about 150 calories a day? When you want to shed serious weight, walking doesn’t even cross your mind. Well, it should. Walking is the easiest weight loss exercise, and low intensity of course. If you’re a beginner, start by walking 3 days per week for at least 20 minutes and then gradually increase the frequency and duration of your walks until you are walking 30-60 minutes per day and six times a week. Now put on your walking shoes, turn on the music and walk off your weight.

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5. Zumba
If the gym isn’t your thing, then just dance! Zumba is a feel-good way to improve your fitness and an effective way of incorporating exercise into your daily routine. Zumba is all about loosening up and burning calories. No wonder, it has been found to help relieve stress, increase energy and improve strength. It incorporates vigourous exercise and high intensity movement which helps sculpt the body. Sanaa, the founder of Sole to Soul Academy remarks, «Shake, shake, shrink- that’s our motto. Before you know it, you’ll be losing tons of calories  and yet, your energy levels will be soaring! In the midst of squats, twists, multiple dance routines and upbeat music, you’ll actually have fun.»

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6. Swimming
Swimming workouts burn fat, trim inches and help you get stronger, fitter and healthier than ever. Swimming vigorously can burn up to 500-700 calories an hour, whether you do a breaststroke or freestyle. It’s a highly effective form of exercise for weight loss and toning. Swimming engages all of the major muscle groups, from your abdominals and back muscles to your arms, legs, hips and glutes. It can be your sole form of fitness but can effectively compliment other exercises like walking and running as well. So go ahead, make a splash, lose weight and feel great.

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7. Masala Bhangra
Bid the monotony of exercising goodbye with this ridiculously fun form of dance that blends traditional Bhangra moves with the dynamism of Bollywood beats. You can burn as much as 500 calories per class, and it can be modified to the comfort level of the participant, making it accessible to all ages. Considering your arms do all the dancing, it also strengthens the rotator cuff muscles in your shoulders. All that upper-body action shapes the shoulders, tones arms and sculpts the back. Anyone who’s grown up listening to the beat of the dhol, will have their feet tapping to this intense workout.

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8. Exercise Those Abs
Bye bye muffin top! Abdominals, a set collectively known as the core includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs — not just the fat that blooms over the top of your skinny jeans. Here are weight loss exercises that will keep the love handles away:

Crunches — Lie on your back with your knees bent, and your hands behind your head. Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously. Slowly, return to starting position.

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Low Belly Leg Reach — Targets corset and 6-pack area. Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift the shoulder and crunch up; inhale and hold for 3-5 seconds. Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing the lower belly. Do 2 sets of 10-15 reps.

Boat Pose — Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your abdominal muscles and raise your lower legs until they are parallel to the floor (your knees should still be bent) and you are balancing on your sitting bones. If this feels comfortable, begin to straighten your legs (stop if you feel any discomfort in your back) and stretch your arms forward. Hold for 5–15 breaths, then release. Repeat up to 5 times.

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Planks — Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into a plank position and engage your abdominal muscles. Your body should be long and straight. Press your hands and feet firmly into the mat for support. Hold for 2 minutes, then drop back on all fours. It won’t be easy, but it will be worth it. Trust us, your future self will thank you.

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9. Squats
Can’t get rid of that extra fat around your thighs and butt? Fret not. When you do squats correctly, you engage your entire lower body and your core. Squats are one of the best bodyweight exercises to burn fat from the thighs and glutes, and get your lower body in shape in no time. Squats are popular amongst bodybuilders and athletes, because they work (and how)! Once you get accustomed to the regular type, you can alter the speed, maximise the reps, try new variations like jump squats, barbell squats, pistol squats and challenge yourself. 

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10. Desi Jam Cardio
Desi Jam Cardio is basically non-stop cardio to non-stop music. Shape up with this mix of Bollywood, Bhangra and Belly Dance — all in one. «You can’t even tell you’ve worked out, it’s like a Friday night party where you roughly burn up to 800-1000 calories,» says Ms. Vidyalankar, the owner of Soul to Sole Dance Academy. It’s a full-muscle workout involving glutes, quads, abdominals, lower back, chest and shoulders. So feel the beat, lose yourself in the movement and dance off your weight! This cardio-centric class should be your new mantra to have some fun.

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10. High Knees

Stand straight with your feet shoulder-width apart. Lift your knees up to the waist level and drop your feet slowly down. Repeat with the other leg. This completes one cycle. Practicing high knees burns more calories and increases the metabolism. Practicing sets of 30 seconds each as long as you can comfortably manage helps.

11. Donkey Kicks

This exercise mainly works on glutes and hips. Get down on all fours such that your hands are below your shoulders and your knees are aligned along your hips. Kick your right leg in the air and bring it back gently. Repeat with left leg. Complete 3 sets of 15–20 repetitions each.

13. Flutter Kicks

This exercise mainly concentrates on your abdominal muscles and helps you reduce your waistline. Lie straight on your back with your hands tucked below your lower back for support. Lift your legs up in the air, perpendicular to the ground. Kick your feet up and down repeatedly. Do 2–3 sets of 18–20 repetitions each.

15. Plank Jacks

This exercise develops your core strength and reduces lower back pain. Come into the push-up position with your feet together. Hop your feet sideways as much as you comfortably can and rest on toes gently.

16. Box Jumps

You would need a bench or a sturdy box to do this exercise. Choose a box with the height equivalent to your mid-calf, if you are doing it for the first time. Stand with your feet shoulder-width apart, facing the box.

17. Invisible Jump Rope

This is similar to skipping except that you do not use a rope. Jump not more than 2 inches above the ground, like you are using the rope and land on your toes and balls of the feet. Keep your wrists moving like you are holding the handle of the rope and swinging it. This exercise works on your calves, hamstrings, and glutes.

18. Jumping Lunges

This exercise helps you tone your butt and thighs and boosts your cardiac health. Take a large step backward and lower your hips. Place the knee of the leg placed behind on the floor and the front thigh parallel to the ground. Jump and switch your leg positions. Jump again and return to the normal position.

19. Jump Forward Jogs

Stand with your feet hip-width apart and bend your knees. Swing your arms behind and then forward, and take a giant leap landing gently on your toes. Jog backward to the position where you started.

2. Jumping Jacks

The Jumping jack is a total body exercise which primarily focuses on your quads. In lesser degrees, it also impacts your shoulders, abs, groin, calves, lower and upper back, hamstrings, and outer thighs.

Stand straight with your feet together and hands alongside your thighs. Now, jump with your feet spread sideways and arms above your head simultaneously. Jump back to the normal position. 30 minutes of jumping jacks can help you shed 200 calories.

20. Sprinters Sit Ups

Begin with a seated position with your arms bent at right angle and your legs extended in front of you. Now, engaging your obliques, lift your left leg with left knee and bring right elbow towards the left knee. Get back to starting position and repeat it on the other side.

3. Stair Training

This aerobic exercise primarily targets your calves, hamstrings, glutes, and quads. Apart from toning your lower body, it boosts the stamina of your cardiovascular system. Walk up and down the stairs for 15–20 minutes at a steady pace. Gradually increase the time to 30 minutes and your speed to a faster rate.

4. Butt Kicks

This exercise works on your hamstrings and glutes. Stand with your feet shoulder-width apart and bend your arms towards the sides. Bend your right knee like you are jogging and touch your butt with the right ankle.

5. Mountain Climber

The primary muscles this exercise works upon are the abs, glutes, hips, and legs. Get into a high plank position with your core tight. Now, bring your right knee up towards the center of your stomach and quickly switch to the left leg.

6. Bear Crawls

This exercise strengthens your whole body and increases muscle power. It boosts your metabolism and improves cardiovascular health. Get down on your legs and hands, with knees slightly bent, but with your back flat.

8. Squat Jacks

This exercise works great on your lower body and improves posture and stability. Stand with your feet together and hands alongside your thighs. Jump up and spread your feet while you settle into a squat position.

Brisk walking

Any exercise can help you burn calories. However, adding a 30-minute of brisk walking to your daily routine could help you burn up to 200 calories a day, hence, it is a great exercise and helps you lose weight.

Cycling

Cycling is a great form of exercise particularly if you want to get fitter and trimmer. It is a healthy, low-impact exercise that can be enjoyed by people of all ages, including older adults. It is said that cycling for 20 minutes can help you burn 200-300 calories a day.

Regular cycling can help you control or reduce weight as it raises your metabolic rate, builds muscle and burns body fat. Combine cycling with a healthy eating plan to improve your weight loss journey.

Dancing

Dancing can provide you with a range of physical and mental health benefits. It is a fun way to stay fit and can be a great workout for your heart, lungs, and mind. It is said that an hour of dancing can help you burn 400 calories, which is the same as swimming or riding a bicycle.

Dancing can help you lose weight, tone muscle, reduce stress, lower blood pressure apart from many other health benefits. You can dance with a partner, in a group, or on your own. So, dance your way to a better mind and body.

According to experts, most people should aim to get around 30 minutes of moderate cardiovascular activity on most days of the week — at least five days each week.

Note: Cardio exercise, which is often believed to be the secret to getting a slim body, is considered safe for most people, including children and older adults. It is recommended for most groups of people, even those who have chronic conditions.

Running

For people trying to lose weight, running is a tried-and-tested exercise to burn fat, tone up, and shed those extra pounds. In fact, research suggests that running at a sprinting speed can help you burn more calories than cardio activities, such as cycling and stair climbing, although they offer almost the similar benefits. If losing weight is your goal, you’ll need to combine running routine with a healthy diet.

Also Read: Is V-sit ab exercise the best workout to lose belly fat? (WATCH) 

Swimming

A full body workout, swimming not only burns fat and helps you lose weight, it is an excellent activity to work your entire body and cardiovascular system. It builds strength and endurance, tones muscles, and increases heart rate without stressing your body.

1. Skipping

Studies show that a practicing skipping for 45 minutes can burn as many as 450 calories. It works on the muscles of your shoulders, calves, glutes, and quads.

Stand with your feet shoulder-width apart and hold the jump rope’s handles firmly. Swing the rope atop your head and jump quickly as the rope nears the front of your feet. It might need a little practice to get going at a faster rate, which comes with regular practice.

12. Corkscrew

Corkscrew primarily works on abs and obliques. Lie on your back and tuck your hands below your butt for support (if required). Lift your legs up perpendicular to the ground, while sucking in your navel.

14. Skaters

This exercise enhances the coordination and balance while strengthening the cardiovascular system. Lean forward and jump to the right. Bring your left foot behind your right and left arm in front you.

7. Burpees

Burpees are intense full-body exercises which increase your blood circulation, heart rate, strength, and flexibility. Stand with your feet shoulder-width apart and get into a squat position. Bend forward to place your palms in front of your feet and stretch your feet behind to get into a plank position. Immediately, return to the squat position and jump. Practice 3–5 sets of 8–15 repetitions each.

9. Inchworm

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