Losing weight can seem like a daunting task. This is especially true if you don’t know which workouts to do, how frequently to do them, and which other lifestyle changes you must make to reach your goal. Most people give up before they even start because the process seems too complicated. The good news is that it’s not as complicated as you might think. You can successfully lose weight by incorporating a few easy workouts into your routine. In this article, we’ll share with you 11 effective routines that you can use to help you reach your goals. We’ll also get into some of the lifestyle changes you can make to lose weight.
11 Easy Workouts To Lose Weight Fast
Exercise is the most important factor in losing weight (18).
It’s not just about how much time you spend working out, but also what types of workouts you do. Two main types of workouts will help you lose weight: cardio and strength training (16). When combined, these 2 workout types can be very effective at helping you meet your goals.
Below is a list of 10 workouts that can help you shed stubborn weight fast:
Cardio workouts are key when it comes to losing weight. They help you burn calories and fat, both during and after your workout (11). There are many different types of cardio workouts that you can do, but the best ones for weight loss are those that elevate your heart rate and keep it elevated for an extended period.
Some examples of cardio workouts you can use to lose weight:
- Running at a steady pace for 30 minutes
- Jogging for 20 minutes and then walking for 10 minutes, then repeating this cycle four times
- Jumping rope for 15 minutes
- Swimming for 30 minutes
Not all cardio workouts are the same. Some are high impact and can be hard on your joints, while others are low impact and easier to stick with. Which ones work best for you depends on several factors, including your current fitness level and how much weight you want to lose.
Strength Training Workouts
In addition to cardio workouts, strength training is also important for losing weight. Strength training helps you burn fat and calories, even after your workout is finished. It also helps build muscle, which can increase your metabolic rate and help you burn more calories throughout the day (13).
There are many different types of strength training workouts that you can do, but the best ones for weight loss are those that use high-intensity interval training (HIIT). HIIT workouts involve short bursts of intense activity followed by short periods of rest. This type of workout is very effective at burning fat and calories.
Some examples of HIIT workouts you can use to lose weight:
- Burpees for 3 minutes
- Jumping jacks for 3 minutes
- Running in place for 3 minutes
- Pushups for 1 minute
- Sit-ups for 1 minute
HIIT workouts can be tough, but they’re also very effective. If you’re new to strength training, you may want to opt for a lower-intensity strength workout. You can also try using free weights instead of machines at the gym, as this will help strengthen muscles and increase your flexibility.
Boot camps are a great way to get in shape and lose weight. They typically involve a combination of cardio and strength training exercises, along with some flexibility exercises (4). Boot camps can be done at home or in a gym, and they usually last for around an hour.
If you’re looking for an intense workout that will help you lose weight fast, boot camps are a great option. They’re also a lot of fun, so you’ll be more likely to stick with them in the long run.
Boxing is a great way to get in shape and lose weight. It’s a high-intensity cardio workout that also helps build muscle. Boxing can be done at home or in a gym, and it usually lasts for around 30 minutes. Research shows that HIIT boxing can help with fat loss and reduce body mass over time (17).
While boxing is a great workout, it’s also very intense. If you’ve never boxed before it’s important to be prepared for the intensity of the workouts. It’s also good to start with lower impact cardio boxing workouts before moving on to more intense ones.
If you like to dance – either in clubs or at home – then dancing can be an amazing way to help you lose weight. Dancing is also low-impact, so it’s great for people with joint or ankle issues who still want to get in shape and lose weight. In a study done in 2012, female participants burnt an average of 9.5 calories per minute during a 40-minute session, which is more than the calories burnt during power yoga or kickboxing (20).
Dancing workouts can be of any style, but the best ones are those that involve high-intensity interval training (HIIT). This involves short bursts of intense activity followed by short periods of rest. Dancing is a great way to get in a cardio workout, and the HIIT style will help you burn more fat and calories.
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While yoga may not seem like a traditional cardio workout, it can be a great way to lose weight. Yoga helps improve flexibility, balance, and strength, all of which are important for weight loss (8). Yoga can be done at home or in a studio, and it usually lasts for around an hour.
If you’re new to yoga, it’s important to start with beginner classes until you get comfortable with the poses. There are many different types of yoga, so it’s important to find one that you enjoy. Many yoga poses can help with weight loss, such as the triangle pose, the chair pose, and the plank pose.
Tabata is a high-intensity interval training (HIIT) workout that involves 20 seconds of intense activity followed by 10 seconds of rest. Tabata workouts can be done with any type of exercise, but they’re most commonly done with cardio exercises.
Tabata workouts are a great way to burn fat and calories, and they only take around 4 minutes to complete (7). If you’re looking for a quick, high-intensity workout that will help you lose weight, Tabata is a great option.
CrossFit is one of the most popular workouts for weight loss. It’s a high-intensity program that involves a variety of exercises, such as lifting weights, squats, and burpees (15). CrossFit is designed to improve overall fitness and conditioning, so it’s perfect for those who want to lose weight and tone their bodies.
CrossFit is most commonly done in workout groups or at home, and it usually lasts for around an hour. If you’re new to CrossFit, look for beginner workouts until you become comfortable with the exercises. It’s also important to start small and work your way up over time, as the workouts are very intense.
Running is a great way to lose weight and get in shape. It’s a high-intensity cardio workout that helps burn fat and calories (10). Running can be done at home or in a gym, and it usually lasts for around 30 minutes.
If you’re new to running, start by walking for a few minutes before gradually increasing the pace. Running is a high-intensity workout, so you need to prepare your body for it. Warming up properly before running is important. It’s also a good idea to mix in some low-impact cardio exercises, such as walking and yoga until you’re ready for high-intensity workouts.
Swimming is a great way to lose weight and gain muscle. It’s a full-body workout that helps build strength and burn fat (6). Like most low-impact exercises, swimming is a great way to lose weight for people who have joint issues.
Swimming workouts can be done at home or in a pool, and they usually last for around 45 minutes. Swimming is a very low-impact workout, so it’s a good idea to start with beginner workouts if you’re new to the exercise. You also don’t need any special equipment, making it a great option for people who are tight on time or money.
Tai Chi is a low-impact exercise that helps improve balance and flexibility (1). It’s a great choice for people who want to lose weight, as it burns calories while also improving overall health. Tai Chi can be done at home or in a studio, and it usually lasts for around an hour.
If you’re new to Tai Chi, start with beginner classes until you become comfortable with the poses. There are many different types of Tai Chi, so it’s important to find one that you enjoy. There are also many Tai Chi poses that can help with weight loss, such as the horse pose.
Lifestyle Changes For Weight Loss
Exercise is not a magical solution for weight loss. To lose weight and keep it off, you need to make some lifestyle changes.
Diet For Weight Loss
Eating healthy is important for weight loss, but it’s also important to eat the right amount. If you don’t eat enough calories, your body can go into starvation mode and hold on to fat. This makes it more difficult to lose weight, as the body naturally wants to keep fat reserves for energy. It’s also important not to eat too many calories, as this can lead to weight gain.
It’s important to find a healthy balance of calories and nutrients that works for you. Here are some key considerations you should make.
Eat Less Simple Carbs And More Complex Carbs
Carbohydrates are the body’s main energy source. Some people avoid carbs completely, but this can lead to fatigue and other problems. Carbohydrates are usually broken down into sugar in the bloodstream, which gives us energy.
Concentrating on complex carbs like fruits, vegetables, whole grains, and legumes is important for weight loss. These types of carbs take longer to break down, so the body gets more energy over time. They also contain more nutrients than simple carbs like candy, soda, and white bread (5).
One of the most important things you can do to lose weight is cut out processed foods, especially junk food. Processed foods are packed with sugar and refined carbohydrates, which means they get broken down by the body very quickly. This leads to a surge in blood sugar and energy, followed by a crash. This can cause cravings for more junk food and make it difficult to stick to a healthy diet.
Some ideal carbs for a weight loss diet include:
- Whole fruits
- Lentils, beans, and peas
- Whole grains like brown rice, oats, quinoa, barley, and millet
Eat More Protein And Fiber
Protein and fiber help keep you full and increase satiety. Eating more protein and fiber can lead to weight loss in a few different ways (12).
First, they make you feel full longer so you don’t get hungry between meals. This reduces the likelihood of snacking or overeating. They also take a long time to digest, which means the body gets energy over a longer period. This helps keep blood sugar levels stable and prevents cravings.
Some good sources of protein and fiber include:
- Lean protein like chicken, fish, tofu, and eggs
- Vegetables like broccoli, cauliflower, Brussels sprouts, kale, and spinach
- Fruits like berries, apples, and grapefruit
- Whole grains like oats, barley, quinoa, and brown rice
- Beans, lentils, and peas
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Sodium And Other Culprits
The American Heart Association states that on average, people in the U.S. consume too much salt, which is a leading cause of high blood pressure and obesity (9).
This is also a cause of weight gain because excess salt in the body makes us retain fluid, which can lead to high blood pressure and heart disease. It also often makes us feel hungrier, which can contribute to overeating and weight gain.
If you eat a lot of prepared foods like frozen dinners, fast food, and take-out, you’re likely consuming too much salt. Cutting down on these foods and replacing them with whole, unprocessed foods can help reduce salt intake and lose weight.
Healthy And Unhealthy Fats
Fats play a number of important roles in the body, including providing energy, cushioning organs, and helping to transport vitamins and minerals. Not all fats are created equal, though. Unhealthy fats like saturated and trans fats can contribute to weight gain by increasing the number of fat cells in the body.
Healthy fats like polyunsaturated and monounsaturated fats can improve cholesterol levels, reduce blood sugar levels, and prevent heart disease. They can also help you feel full for a longer period, which may decrease the risk of overeating (2).
Sources of healthy fat include:
- Olive oil
- Coconut oil
- Fish like salmon, tuna, and sardines
- Grass-fed beef and lamb
Limit Alcohol Intake
Alcohol can contribute to weight gain in several ways. It provides empty calories, can lead to cravings for unhealthy foods, and may decrease the amount of fat burned during exercise (3).
Some people enjoy a small glass of wine or beer with dinner or at the end of their workday as a way to relax. However, alcohol consumption can easily lead to overeating and weight gain if it’s not kept in check. A better option is to replace alcoholic drinks with water, seltzer, unsweetened tea, or diet soda.
Drink More Water
Water is essential for health and weight loss. It helps flush toxins from the body, increases metabolism, and reduces hunger (19). Drinking water before a meal can also help you eat less since the body is already hydrated. You should aim to drink around 2 liters of water per day.
Sleep For Weight Loss
Getting enough sleep is essential for overall health and weight loss. When you’re tired, your body releases the stress hormone cortisol. This can cause cravings for unhealthy foods and lead to overeating.
Sleep deprivation can also decrease the amount of leptin, a hormone that signals the brain when you’re full, in the body. This can lead to overeating and weight gain (14).
Aim to get around 7-8 hours of sleep per night. This may require going to bed and waking up earlier than you’re used to. If you have trouble sleeping, try implementing some healthy habits like avoiding screens before bed, winding down for 30 minutes before sleep, and using a noise machine or fan to drown out the noise.
How Long Does It Take To See Results?
It takes around 3 weeks for a person to notice some weight loss results, but longer-term changes are more noticeable. Losing 1-2 pounds per week is considered safe and healthy, so aim for about 2 pounds of weight loss each month if you have significantly more weight to lose.
The Bottom Line
To lose weight, you need to take in fewer calories than you burn. This can be done by balancing healthy food choices with a reduced calorie intake and increased physical activity. Use the 10 easy workouts to lose weight listed in this article to get started!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
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- Alcohol Consumption and Obesity: An Update (2015, link.springer.com)
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- Carbohydrates and Blood Sugar | The Nutrition Source | Harvard TH Chan School of Public Health (n.d., hsph.harvard.edu)
- Does Swimming Help With Weight Loss? | US Masters Swimming (2019, usms.org)
- Exercise Intensity and Energy Expenditure of a Tabata Workout (2013, ncbi.nlm.nih.gov)
- Exploring the therapeutic effects of yoga and its ability to increase quality of life (2011, ncbi.nlm.nih.gov)
- Get the Scoop on Sodium and Salt (2018, heart.org)
- Greater Weight Loss from Running than Walking during 6.2-yr Prospective Follow-up (2014, ncbi.nlm.nih.gov)
- High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol (2019, ncbi.nlm.nih.gov)
- Optimising foods for satiety – ScienceDirect (2015, sciencedirect.com)
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- The Benefits and Risks of CrossFit: A Systematic Review (2017, journals.sagepub.com)
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- The feasibility and effectiveness of high-intensity boxing training versus moderate-intensity brisk walking in adults with abdominal obesity: a pilot study (2015, bmcsportsscimedrehabil.biomedcentral.com)
- The Role of Exercise and Physical Activity in Weight Loss and Maintenance (2013, ncbi.nlm.nih.gov)
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- Zumba®: Is the “Fitness-Party” a Good Workout? (2012, ncbi.nlm.nih.gov)