5 types of exercises that can help you with quick weight loss

Here are 5 types of exercises that can help you with quick weight loss:

aerobic exercises

1.High-intensity aerobic exercises: High-intensity aerobic exercises such as fast walking, jogging, cycling, and using the elliptical can help you burn calories quickly and promote post-exercise fat burning due to their high intensity and post-exercise oxygen consumption (EPOC) effect.


2.Interval training: Interval training involves alternating between high-intensity and low-intensity exercises, allowing you to burn more calories in a shorter amount of time and boost metabolism. For example, running and walking alternately for 20 minutes is an example of interval training.


3.Weight training: Weight training helps build muscle and maintain a higher basal metabolic rate (BMR), which can aid in quick weight loss. Weight training at moderate to high intensity can help you burn calories during and after exercise.

swimming


4.Swimming: Swimming is a full-body exercise that uses various muscles and burns a high amount of energy, making it an effective option for quick weight loss. The resistance of water also strengthens muscles and improves flexibility.


5.HIIT (High-Intensity Interval Training): HIIT is a similar concept to interval training, but with even higher intensity exercises performed in shorter intervals. HIIT can help boost metabolism, burn more calories, and aid in quick weight loss. 


Here are 5 types of exercises that can help you burn calories quickly, along with the approximate calorie expenditure per hour for each exercise. Please note that these numbers are rough estimates and actual calorie expenditure may vary depending on individual factors such as body condition, exercise intensity, duration, weight, etc.


High-intensity aerobic exercises:

Fast walking (6 km/h): Approximately 314 kcal

Jogging (8 km/h): Approximately 472 kcal

Cycling (16-19 km/h): Approximately 472 kcal

Elliptical (high intensity): Approximately 472 kcal

Interval training:

Running (10 km/h) + walking (5 km/h): Approximately 472 kcal

Cycling (20 km/h) + rest (no exercise): Approximately 314 kcal

Weight training:

Weight training (moderate intensity): Approximately 236 kcal

Weight training (high intensity): Approximately 472 kcal

Swimming:

Weight-based, moderate intensity: Approximately 472 kcal

Weight-based, high intensity: Approximately 590 kcal

HIIT (High-Intensity Interval Training):

Interval training (high intensity): Approximately 472 kcal

These are rough estimates commonly used, and actual calorie expenditure may vary depending on individual factors such as body condition, exercise intensity, duration, weight, etc. If you want to know the exact calorie expenditure, you can use a fitness tracker or consult with a professional to create a personalized exercise plan.

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