Combined with dieting, exercise is a good way to speed up fat loss. It burns calories and this plays an important role in weight loss.
In addition to fat loss, exercise has been proven to have many other benefits, including stronger muscles and bones, improved mood, higher energy levels and a reduced risk of many chronic diseases.
Here are 5 of the best exercises and workouts for fat loss;
- Walking, Jogging and Running
Walking is considered as one of the best exercises for fat loss. It is especially easy for beginners to start exercising without the need to buy any equipment or feel overwhelmed. It is also a low-impact exercise which means that it is not too hard on your joints.
According to a study conducted by Harvard Health Publishing, it is estimated that a 70kg person burns approximately 167 calories per 30 minutes of walking at a moderate pace of 6.4 km/hr. That same person burns around 298 calories per 30 minutes when jogging at a pace of 8 km/hr whilst around 372 calories per 30 minutes of running at a 9.7km/hr.
- High Intensity Interval Training (HIIT)
This type of training is done by alternating short bursts of high intense activity followed by a period of rest or less intense activity. Studies show that a session of high-intensity interval training (HIIT) of 30 minutes can burn as much as 450 calories. This type of training can also be done with light weights and compound exercises.
- Circuit Training
Circuit Training is done by using a combination of 5 or more exercises for either a number of repetitions or for a prescribed amount of time with a short rest period in between. One circuit would be complete when all the selected exercises are done. One can also perform multiple circuits in one training session.
According to Harvard Health during a circuit training session, between 240 – 300 calories can be burned.
- Weight Training
Weight Training is a popular form of exercise which uses different types and sizes of weights to build strength and promote muscle growth which raises the resting metabolic rate, i.e. the calories you are able to burn when resting. This in turn aids fat loss even when resting. A person burns roughly 112 calories per 30 minutes of weight training according to the same Harvard Health study.
- Body Weight Training
Body weight training, as the name implies, uses your own body weight in various exercises. These can be incredibly challenging and beneficial and also aid in weight loss. The push-up for example is one of the oldest forms of body weight training where you push yourself off the ground against gravity. A person burns around 200 calories per 30minutes whilst performing body weight training.
To further improve your fat loss progress, consider hiring a personal trainer. Some of the many benefits of working out with a personal trainer include ensuring safety while training and can guide you throughout your fitness journey. You can do this by opting for personal training at home, outdoor or in one of Malta’s top gyms.