10 exercises to lose weight and how many calories they burn

The best exercises to lose weight are aerobic exercises, such as running, swimming, jumping rope, swimming, or cycling. They increase heart rate and burn many calories.

But to drop weight quickly and keep it off, it’s best to do these things along with muscle exercises. This is because muscle exercises cause muscle hypertrophy, which means muscles get bigger, making a person burn more calories even when not moving.

People who want to lose weight should do aerobic exercises with the help of a physical education teacher or personal trainer, based on their own goals and physical conditions, and they should eat a healthy diet simultaneously. In addition, it is important to see a doctor to check on the heart’s and blood vessels’ overall health. 

10 exercises to lose weight and Main exercises to lose weight

The best exercises to lose weight quickly are;

1. Muscle exercises

Strength training, which is also called “bodybuilding,” can help you lose more fat and burn more calories even when you’re not working out. This can speed up the weight loss process.

The reason for this is that building muscle speeds up the metabolism because muscles use more energy than fat cells, which is important for losing weight

To do this, though, the person needs to make sure they work out regularly and eat a healthy, well-balanced diet.

Amount of calories burned: The number of calories burned during a weight training session can range from 300 to 500 per hour, but this number depends on a lot of things, such as the intensity, the type of training, and the person’s health, weight, body structure, and genetics.

But this value can be even higher,, since muscle mass is gained, and calories continue to be burned up to 48 hours after exercise, even at rest, as long as the person trains moderately to intensely, continues doing physical activity, and maintains a healthy diet.

2. Quick walk

Aerobic exercise like brisk walking works the heart and lungs, makes you fitter, and burns calories, which can help you lose weight. Find out what else walking can do for you.

You can do this kind of exercise outside, on a machine at the gym, or at home. You should do it every day. It is suggested that you walk or do some other mild form of exercise for at least 150 to 300 minutes each week. That’s about 30 to 60 minutes, five times a week.

Amount of calories burned: A fast or quick walk can burn between 400 and 500 calories in an hour. 

3. HIIT training

High-Intensity Interval Training, or HIIT, is a set of exercises that must be done very quickly and hard to speed up the metabolism and help people lose weight.

Because the exercises are done quickly and hard to raise the heart rate, this type of training is best for people who already do some kind of physical activity. But there are HIIT workout plans with simpler moves that are great for people who are just starting out.

Amount of calories burned:  Because HIIT training is a high-intensity workout, it can help you burn around 400 calories an hour. But if you want to burn all those calories, you should do it with the help of a personal trainer or physical education teacher.

4. Crossfit training

Crossfit training is also pretty intense. Because it’s done in a high-intensity circuit with little rest time between exercises, you need to have better cardiorespiratory fitness and be able to move your joints easily. This makes it better for people who are already used to doing intense workouts.

Among other things, weights, jump ropes, rubber bands, and boxes are used in this type of training, which is usually done outside.

Amount of calories burned: CrossFit can burn up to 700 calories an hour. For more energy use, weight loss, and muscle gain, CrossFit should be done with the help of a professional. This is especially important for people who are new to the sport, don’t move around much, or have some joint problems. This way, the exercises can be done correctly and without the risk of hurting themselves.

5. Muay Thai

Muay Thai is a fairly intense and complete physical activity since it uses several muscle groups and requires good physical condition.

Training in Muay Thai can help your fitness level, muscle strength, and stamina. It can also help you burn calories, lose weight, and feel better about your self-esteem.

Amount of calories burned: Each workout can burn around 700 calories. Some people burn up to 1500 calories per session if they train very hard and are already in great shape.

6. Spinning

Spin classes are done in the gym on a stationary bike, using different intensities.

Training in Muay Thai can help your fitness level, muscle strength, and stamina. It can also help you burn calories, lose weight, and feel better about your self-esteem.

Amount of calories burned: Each workout can burn around 700 calories. Some people burn up to 1500 calories per session if they train very hard and are already in great shape.

7. Swimming

Swimming is a complete workout because it can improve your health, build muscle, and burn calories.

To get to the other side of the pool faster, even though the strokes aren’t very strong, you have to keep working hard with not much time to rest.

If you want to lose weight, you shouldn’t just get to the other side of the pool; you should keep up a strong and steady pace. For example, you could swim across the pool on your back and then back on your front as a way to “rest.”

Amount of calories burned: swimming is a full exercise that can burn up to 400 calories per hour as long as the person stays in rhythm and keeps moving.

8. Cycling

Cycling, like spinning, is an aerobic exercise that helps raise heart rate and burn calories, promoting weight loss. Learn more benefits of cycling.

This type of exercise is done outdoors, on a bicycle with gears and preferably without a battery. To maximize weight loss, it is important to alternate the speed and intensity of your pedaling.

Amount of calories burned:  Riding a bike can burn around 500 calories in 1 hour.

9. Running

It’s possible to do running workouts both on a machine and outside, and they are great for burning fat and calories.

It is important, though, that the run always be done at the same speed and with at least some effort. To reach your goal, you can start running slowly and slowly speed up each week until you reach your goal. Look at a plan to start walking and make it harder over time. 

For people who don’t normally run or who are just starting to be active, this exercise might not be the best way to burn calories at first. Because of this, aerobic workouts like walking should be done until the person feels ready to start running. Learn how to run and lose weight at the same time.

Amount of calories burned: A person can burn anywhere from 600 to 700 calories an hour by running, as long as they keep up a good pace, don’t stop overly often, and work hard enough that they can’t talk during the run.

10. Hydrogymnastics

In addition to being a low-impact exercise that doesn’t put too much stress on the joints, hydro gymnastics is a great way to lose weight and improve your cardiorespiratory fitness.

Therefore, this exercise is good for people who are just starting to work out, who are very overweight, or who have joint problems that make it hard for them to do other exercises, for example.

Amount of calories burned: You can burn up to 500 calories an hour, but you have to keep moving so fast that you get out of breath.

What exercise to do to lose weight faster?

What exercise to do to lose weight faster?

If you want to lose 1 kg of fat per week, which is equal to 4 kg per month, you need to do about 600 kcal worth of exercise five times a week and do muscle movements every day.

To burn the right number of calories, you need to work out for an hour and keep your heart rate in the right range, which is around 80% of your maximum capacity. This skill, however, will rely on how fit the person is, how old they are, and how hard they work out. If you exercise less than these amounts, you won’t lose much weight.

Getting a tracker, a small digital device that tracks how many steps a person takes each day can also help. You can buy this device online or in sporting goods shops. It is suggested that you walk 10,000 steps every day.

It is also important to eat a healthy, well-balanced diet that is low in fats and sugars and high in fiber, fruits, and veggies. Check out these tasty meals that will help you lose weight.

Exercises to lose weight at home

Additionally, you can do aerobic workouts and build muscle at home, which is a great way to lose weight. You can walk quickly down the street every day, run a few kilometers, and then each week add a little more distance.

Other than that, you can work out your muscles at home by doing things like squats, push-ups, dips, lunges, and more. Check out a program for building muscle at home.


What is the number 1 exercise to lose weight?

The most calories are burned when you jump rope. One 30-minute jump rope session can burn up to 495 calories. It’s not the only way to work out, though. This list ranks the top 9 workouts recommended by trainers for weight loss by how many calories they burn.

How to burn 1,000 calories a day?

During your cardio workout, run at 8 mph for an hour. It takes about an hour of running at 8 mph to burn about 1,000 calories if you weigh 200 pounds (91 kg). It might be necessary to run a bit faster if you want to keep your gym time around an hour if you want to lose weight.

Can I lose 1kg a week?

If you want to lose weight over time, you should aim to lose 1-2 pounds (0.5-1 kg) per week. Usually, to lose one to two pounds a week, you need to burn 500 to 1,000 calories more each day than you eat. You can do this by eating less and being active every day.


Finding workouts that help you lose weight can be easier if you have a short list of each one and how many calories it burns. People can make their workouts more effective at losing fat and reaching their fitness goals if they know how many calories they burn while doing activities like running, riding, swimming, and more.

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