Any exercise is good exercise, but if you're specifically trying to lose weight, choosing the right workout moves can make a difference. Some types of exercise can help you lose weight faster than others, and you may need to adjust your exercise routine to help you lose weight.
Here is a list of sports programs for losing weight.
1. The jump rope
This is a full body workout that will burn a lot of calories. When you're short on time, 15 minutes of jumping rope is enough.
It improves coordination, cardiovascular health, and you can do it just about anywhere. 10 sets of 100 jumping jacks, with a short break between each set, twice a week. Beginners can start with fewer sets and work their way up.
2. Low-intensity cardio to include in your weight loss workout routine
This type of workout is safe and effective for all fitness levels and can help you burn calories and lose weight. Low-intensity cardio workouts can include jogging, cycling, brisk walking, or a fun cardio dance class.
Once you're stronger, try adding light weights to a cycling class, doing brisk walking on a treadmill at full incline, or adding intense bursts of working for 30 seconds with a 30-second rest.
Try to do these exercises four to five days a week for 45 to 60 minutes.
3. Running
Running is a great activity because it can be done anywhere and without any equipment. All you need is a pair of shoes.
Running uses your glutes and legs, which are larger muscle groups, allowing you to burn more calories during your workout. In addition to helping you lose weight, running is good for your heart and helps you build endurance.
And bonus points if you can throw in a few hill sprints. Running on an incline gets your heart rate up, burns calories faster, and helps build leg muscle.
4. Mountain climbing
Mountain climbers are great because they work your entire body from a cardiovascular and muscular standpoint. Start by placing your hands under your shoulders, lift yourself into a plank, with your belly button raised and your butt in the air, then continue to alternately drive your knees into your chest.
Mountain stair climbs are great for fat loss, as well as increasing your stability and strength because you have to use your core to stay in the plank position. It is suggested to do 20 of them a day, five days a week, to lose weight.
Also read: WHAT ARE THE BENEFITS OF JUMPING ROPE AND WHY SHOULD YOU ENJOY JUMPING ROPE?
5. Strength training exercises, ideal in your sports program to lose weight
Cardio is great for burning calories in the moment, but strength training is good for increasing your metabolism and burning more calories over time. He explains that a metabolic increase occurs because you've added muscle tissue, which forces the body to use more energy, thus increasing calorie burn.
You really want to feel the burn to burn more calories. This, can help you maintain fat loss over time.
He suggests incorporating low-impact strength training into your weekly routine that works both small and large muscle groups.
Strength training exercises can be done several times a week, but be careful of DOMS (Delayed Onset Muscle Soreness), which can leave you extremely sore and prevent you from training for a few days.
Haven't found the right weight loss sports program for you?
6. Yoga
While yoga isn't considered a great fat-burning workout, it's a fantastic addition to any workout routine. It teaches you how to control your body, your breathing, and focus your mind on the task at hand.
And all of this carries over into any type of strength or cardio workout, as well as into everyday life, making those workouts more productive. It’s also great for your recovery.
7. TRX Bodyweight Workout
Another great workout for weight loss is the TRX bodyweight workout. The TRX suspension system is a great low-impact workout that uses your body weight against gravity and challenges your muscles in a different way than traditional bodyweight training.
Many gyms have TRX stations, and you can also order the bands online. They can be attached to a ceiling, a wall, mounted in a doorway, or even tied around a tree.
Here is an example of a TRX workout
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Swing (3 sets of 20)
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one-arm row (3 sets of 12)
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Goblet squat (3 sets of 12)
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Shoulder Halo (3 sets of 12)
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single leg deadlift (3 sets of 12)
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Standing One-Arm Press (3 sets of 12)
Kettlebell swings, when done correctly, burn calories and also promote some muscle activation.
A common mistake is to treat the swing like a squat. Instead of using your legs to bend and lower, hinge at the hips and bring the kettlebell forward in an explosive motion through your hips.
This is a powerful move that is executed correctly, not by using your arms, but by squeezing your buttocks as you move forward.
8. Boxing
Boxing is a great way to lose weight. It is one of the highest calorie burning cardiovascular exercises. When you are trying to lose fat, burning the right calories is a must.
And even though it may feel like you're hitting the bag for hours, you can burn calories even with a short boxing session.
And you can shadowbox with dumbbells to burn even more calories.
9. The walk
Walking may not seem like much, but if done regularly, it can really do the trick. This exercise is one of my favorite forms of physical activity for weight loss.
It can be done anywhere, anytime, without any special equipment. The majority of the calories you burn while walking come from fat rather than carbohydrates.
It has a very low rate of perceived exertion, so people are more likely to do it more often and for longer.
Learn more: WHAT FITNESS LINKS HEALTH AND WALKING?
10. Climbing
Working out on the stairs is ideal. Use the stairs you visit as a form of low-impact, moderate-intensity cardio to burn calories. It's relatively easy on your joints, and you're able to use your quads and glutes as you climb.
You can find a set of stairs near you, run up and down the bleachers at a local school, or log time on the gym's stairmaster. Either way, you'll feel the fire!
11. Swimming lengths, perfect for your weight loss fitness program
Swimming is a great way to burn calories. It uses so many muscle groups without putting any strain on your joints. If you want to increase your intensity, you can try using webbed gloves or fins while you swim.
12. The dance
Dancing or dance fitness is one of the best workouts you can do because it moves your entire body in different planes of motion, allowing you to stay more flexible and move more easily through simple everyday activities.
She adds that dance workouts are generally more fun and can get your heart rate up without you realizing it, which helps you reach your weight loss goals.
13. Cycling
Calling all Peloton fans! The high-intensity cardio that cycling can bring to your workout will help create the afterburn effect to keep burning calories long after your session is over.
Similar to running, a higher intensity run will burn more calories than a lower intensity run. Think about your exertion level on a scale of 1 to 10.
You should feel like you are working at a level 7 where you are breathing deeply but not completely out of breath.
Also discover: SPORT FOR WEIGHT LOSS: WHICH SPORTING ACTIVITY IS RIGHT FOR ME?
Select the sports program to lose weight to do at home
14. Moderate intensity: 1, 2, 3 squats and reverse lunges
For this bodyweight HIIT exercise, the pace should be 1, 2, 3 – count one squat, two lunges, three squats, then stand.
Make sure to bring your knees over your toes, but not past them, when doing squats and lunges.
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Stand with your feet hip-width apart and your hands clasped behind your head.
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Push your hips back and bend your knees to squat, then quickly step back into a reverse lunge with your left leg.
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Return to the squat position and return to the standing position.
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Repeat the exercise with the other leg.
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Continue for one minute, alternating legs with each lunge.
15. Moderate intensity: Squat, plank, push-ups
Keep your abs tight throughout this bodyweight HIIT workout. This will make it easier to do leg jumps.
If you need to, modify the HIIT exercise by stepping in and out of the squat position and/or doing the push-ups with your knees bent.
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Squat down and place your hands on the floor.
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Jump your legs back and land in a full plank position.
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Quickly do a push-up on your toes, then raise your legs back up into a squat position, keeping your hands on the floor.
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Do as many repetitions as possible (AMRAP) for one minute.
16. High Intensity: Indoor and Outdoor Squat Jumps
During this strength-training HIIT exercise, get as high as you can during the jump. Land safely in the squat portion of the full HIIT workout by pushing your hips back and keeping your knees behind your toes.
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Stand with your feet together. Lower yourself into a squat position and swing your arms back,
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then jump quickly, swinging your arms above your head.
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Land in a squat position with your feet hip-width apart and swing your arms back again.
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Do an AMRAP, jumping in and out with your feet each time, for one minute.
17. Moderate Intensity: Side Lunges
Be sure to drive your knee over your toes as you lower yourself into side lunges during this portion of the bodyweight HIIT workout.
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Standing with feet together, hands together and arms above your head.
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Take a big step to the right and bend your right knee, bringing your arms towards your right foot.
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Push off your right leg and return to standing, extending your arms above your head.
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Repeat the movement on the left leg.
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Do AMRAP for one minute, alternating sides each time.
You might also like this article: 5 BENEFITS OF HIIT TO REMEMBER HIGH INTENSITY CARDIO
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