20 best exercises to lose weight

Losing weight is the desire of almost all women who are (or consider to be) a few extra pounds. However, the task is not always easy. Losing weight requires discipline and persistence. Good nutrition is the basis of everything, but it’s no secret that physical activities can help in this battle against the scales!

According to Leandro Galende, a graduate in Sports from the State University of Londrina (UEL), the most suitable procedure to have a positive impact on body weight control is to practice the so-called aerobic exercises, with medium to long-term efforts, of a dynamic nature, at a steady pace and of moderate intensity. “In this sense, walking, running, cycling and swimming are great allies for women who want to reduce the amount of body fat”, he highlights.

Below you can see a list of these and other excellent activities to lose weight:

1. Race

Running is a form of physical exercise that is very convenient for body weight control programs, as explained by Leandro Galende. “One of the advantages is the greater energy demand for the practice of running, thus reducing the time to reach the desired results, compared to other forms of physical exercise”, he says. With running, depending on the intensity, you can burn about 500 calories per hour.

2. Swimming

Swimming is, without a doubt, a great exercise to lose weight, especially in the summer, when people feel more motivated to go to classes that, above all, refresh. “Swimming brings buoyancy as a positive factor, which, in the aquatic environment, reduces joint overload. As water offers more resistance than air, swimming still causes a good gain in muscle mass”, highlights Leandro Galende. You can burn up to 800 calories in an hour of class.

3. Cycling

Cycling can be practiced in a traditional way or on bicycles indoor, highlights Leandro. “In this type of activity, the overload imposed on the joints to support body weight is minimal, minimizing the risk of injury”, says the professional. Cycling outdoors is, in addition to everything else, a great leisure option. And the good news is that, depending on the intensity at which you pedal, it is possible to burn 500 to 1000 calories per hour.

4. Spinning

Still within the proposal of pedaling, the Spinning classes, held today in most gyms throughout Brazil, are great for those who want to lose weight. “A positive side of indoor bike it’s the fact that the student can have the load and intensity control adjusted to their needs”, highlights Leandro Galende.

5. Walk

Although some people doubt it, walking is, yes, a great ally for people who want to lose weight. “Walking is recommended for women looking to get out of a sedentary lifestyle or for those with an excessive amount of body weight and who cannot tolerate more intense physical efforts. By generating less joint impact, it reduces the risk of injuries”, says professional Leandro.

If done in a moderate way (not too slowly), it can provide an expenditure of approximately 350 calories per hour.

6. Step

The step is an aerobic activity that uses a platform (called step; in Portuguese, step), in which the practitioner can make several movements, in general, going up and down. The exercise especially tones the legs, hips and butt. It can burn up to 800 calories in an hour, depending on the pace of activity.

7. Tennis

It is a sport that, in addition to burning calories, helps to tone thighs and legs. It requires fast movements, a lot of attention and still provides socialization between players. It can burn up to 800 calories per hour.

8. Elliptical

The Elliptical trainer can be defined as a walking simulator without impact, but, in addition to providing leg movement, the device has arms that can provide upper limb work simultaneously with the lower limbs. With the elliptical, the intensity of the exercise is up to you, so it is possible to achieve a workout with great resistance gain and a high caloric burn rate (up to 600 calories per hour).

9. Rowing

Rowing is an excellent way to tone your arms and is also a very pleasurable activity. Burns up to 600 calories per hour, improves posture, relieves stress and increases muscle mass. It can be done outdoors or simply with the rowing machine at the gym.

10. Dance

This is perhaps one of the most fun ways to lose weight. Dancing works with the whole body and helps to relieve and/or avoid stress. But attention, the activity must be done for at least an hour, at an intense pace (no fuss!). So it is possible to burn between 600 and 800 calories.

11. Exercise DVD

By watching and correctly following the instructions of a fitness DVD, it is possible to burn about 300 calories in an hour. The positive side of the activity is that it can be done in the comfort of home.

12. Horseback riding

Not everyone has a horse at their disposal. But riding a horse once a week is a good way to keep in shape and also to have a pleasant walk, observing nature. The activity can provide the expenditure of more than 200 calories per hour, in addition to helping to tone the butt, abdomen and thighs.

13. Jump

Jump classes (in which the practitioner jumps/dances on a trampoline) have been very successful in gyms, including the high caloric expenditure they provide. In an hour of activity it is possible to burn from 300 to 600 calories, depending on the rhythm of the choreography.

14. Zumba

This is a recent activity that has been very successful among women who want to lose weight or simply like to exercise. The Zumba class mixes different movements and rhythms, making it a pleasurable activity that can burn about 500 calories per hour.

15. Fights

Fights, such as Boxing, Muay Thai and Jiu Jtisu, have already become a fever in most gyms. In addition to promoting some caloric expenditure (about 600 calories per hour), they help to define the body and relieve stress.

16. Yoga

Stretching is good for the body and the soul. What few people know is that practicing Yoga can also help people who want to lose weight! In addition to improving flexibility, decreasing muscle pain, it is possible to burn about 180 calories per hour in these classes.

17. Football

Playing football, albeit informally, is a wonderful way to burn calories (about 400 an hour) and thus lose weight.

18. Bodybuilding

Strength activities done at the gym, associated with aerobic exercises, are essential to lose weight, in addition to increasing lean mass and shaping the entire body of the woman.

19. Gardening

Few people know, but taking care of the garden can burn about 200 calories per hour. But you need to protect yourself from the sun and stay hydrated, drinking lots of water!

20. Cleaning the house

How about combining the useful with the pleasant? Cleaning the house can burn about 200 calories an hour. To add some energy to the activity, make a selection of pleasant music and dance while sweeping, dusting, etc. The task tends to become more fun.

Which exercise to choose?

Before deciding which exercise you want to practice to lose weight, a woman should look for a cardiologist to assess the conditions of the cardiovascular system, highlights professional Leandro Galende.

“Being able to practice physical activity, the tip is to look for the activity that brings you pleasure and well-being”, says Leandro.

“The activity must be supervised by a professional in the area of ​​Physical Education and Sport who, in addition to indicating the best activity for that person, will control the intensity and duration of the exercise in a safe way, so that the woman can achieve her goals without risk of injury”, adds the professional.

Don’t stand still! There are many options for activities, whether for people who want to lose weight or for those who want to ensure a healthier life.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.