How to lose weight with exercises
1 Write your exercise goals down.
The simple act of writing down your goals makes you much more likely to accomplish them.
Make your goals realistic. If you’ve never run a mile, don’t make your goal to run two miles a day during your first week of exercise.
Create a schedule. You want to have set days for your workouts. You should gradually increase the duration and difficulty of your workouts.
2 Create high-intensity cardio sessions.
Cardio workouts are an essential part of burning calories and fat. With cardio, you can burn a lot of calories in a short amount of time.
Choose the type of cardio you enjoy. Some types of cardio include: swimming, running, and jumping rope.
Do your cardio for at least twenty minutes at a time for maximum benefit.
Add in intervals to your workout. For example, sprint as fast as you can for one minute, then walk for two minutes, then sprint again for one minute, and walking again for two. Gradually add more repetitions to your routine.
When doing intervals, using machines like treadmills can be helpful because you can keep your speeds consistent.
3 Add strength training.
Even though cardio is the quickest way to lose fat and burn calories, strength training is an important part of keeping the weight off and building up your muscle mass. As your muscle increases, so will your metabolism.
You don’t need a gym to strength train. Start with bodyweight exercises. These include: sit-ups, crunches, push-ups, planks, burpees, and lunges.
Gradually add in weights. Exercises with dumbbells, like curls or tricep extensions, can especially help to target your arms and reduce arm fat.
4 Vary your workouts.
If you do the same exercises every day, you’ll be more likely to burn out and get bored or reach a fitness plat and have a difficult time losing weight.
Alternate days between cardio and strength training.
Switch up your cardio. Maybe go for a long bike ride one day and a run the next time you do cardio.
In your strength training, spend one day a week focusing on your core, one day on your arms, and one day on your legs.
5 Join a class.
If you can, joining an exercise class can be extremely beneficial to your exercise routine.
In a class, a teacher will most likely push you harder than you’d push yourself.
Also, you’ll have the accountability of your classmates.
If you pay for classes in bulk ahead of time, you’ll be more likely to stick to going on a regular basis.
6 Add a daily walk.
Walking is unintimidating, and it is a great way to get in shape that is gentle on your body.
You can walk anywhere: around your office, in your neighborhood, or at a park. Plan your route ahead of your walk, so you know how far you are going to go.
Walk as long as you can, as many days of the week as you can. Thirty minutes a day is an excellent supplement to your exercise routine.