8 Exercises to Incorporate into Your Weight Loss Training Plan

If you’re trying to lose weight, it’s important to focus on the exercises that will help you toward your goal. The following eight tips will help you maximize your workouts.

1. Intervals

You can boost your metabolism for 24 hours after a workout by doing interval training. For example, when you’re out for a walk, insert a brief period of intense exercise, such as sprinting. You can do this when you’re running, swimming, riding a bicycle or working out at the gym, too.

2. Strength Training

The larger your muscles are, the more calories they’ll need throughout the day. The more strength training you do, the more your muscles will burn extra calories before your body turns them into fat. Strength training routines don’t have to take long – you can workout for 30 minutes a few times a week and start to see a difference.

3. Jumping Rope

Jumping rope can help you burn up to 990 calories per hour. Since it may be hard to jump rope for an hour straight, break it up into 15-minute chunks. To burn even more calories and engage your shoulders and arms, purchase a weighted jump rope.

4. Running

Running is still a great calorie scorcher, helping you burn up to 839 calories per hour. It’s a great exercise if you run at a steady pace, but adding short intervals of sprinting will help you burn even more. Rest a bit during your run, too. For example, after running for one minute, walk for 30 seconds.

5. Kettle bells

Modern trainers believe in HIIT circuits, often using kettle bells. You can continue burning calories for up to 36 hours after a workout. To get the most bang for your buck, the circuit should be fluid without resting between moves. To help you workout for a long period of time, alternate between moves that workout your upper body and lower body. If using kettle bells, there are a variety of exercises to add to the circuit, including kettle bell swings, kettle bell push presses and kettle bell squats.

6. Kickboxing

Kickboxing is great for a variety of reasons if you want to lose weight. Being in a class with other people helps motivate you to perform and you’ll have an instructor there to help make sure you’re performing the exercises correctly. Kickboxing can burn up to 864 calories per hour, even if you’re kickboxing on your own instead of in a class. Rest periods should be very short and no more than 30 seconds for every minute and a half of sparring.

7. Stationary Bikes

If you like stationary bikes at the gym, pedal intensely for ten seconds, then rest for 50 seconds. Next, pedal intensely for 15 seconds and rest of 45 seconds. Then, pedal intensely for 20 seconds and rest for 40 seconds. Continue this circuit, increasing the resistance throughout your workout.

8. Rowing Machine

Rowing machines are portable enough to use in your own home. If you row fast for one minute intervals and rest for 30 to 60 seconds in between, you can burn more than 700 calories per hour.