There are many enjoyable ways to lose that extra belly fat without working out like a crazy fitness addict. Let me present the top 7 weight loss exercises you should definitely try!
1. Jumping Rope
You will burn 1 074 calories per hour!
This exercise is the ULTIMATE fat burner that will help boost your caloric output and lose weight. There is simply no other exercise that can match this one.
According to Science Daily, jumping rope is much more effective than running:
“This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump.
Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile. Since the impact of each jump or step is absorbed by both legs, jump rope may have lower risks for knee damage than running.”
Did you know that during this exercise, you build agility and quickness, increase bone density and even boost cognitive function of your brain?
2. Taekwondo
You will burn 937 calories per hour!
Taekwondo is a Korean martial art and the national sport of South Korea. It is also used as part of South Korean military training for every soldier. It is famous for its employment of kicking techniques, which distinguishes it from martial arts such as karate or certain southern styles of Kung Fu.
Today, over 70 million people in 188 countries practice Taekwondo. 4 million of them are black belters. It’s not only focused on physical activity, but it also relies on concentration, combat philosophy and self-defense.
According to LiveStrong, there are many benefits:
“A typical Taekwondo class involves dynamic punching and kicking drills, blocks, core-strengthening exercises and stretches. You’ll build stamina and strength through such active movements.
For younger children, learning and practicing the poomsaes — specific patterns of defense and attack movements — leads to better motor skills and body control.
A 2014 study published in Sports Medicine noted that Taekwondo athletes demonstrate high peak anaerobic power, flexibility — especially in the legs and hips — high dynamic upper- and lower-body strength and good core endurance.”
3. Tabata Training
You will burn 900 calories per hour!
For those that don’t know this exercise, tabata is a high-intensity workout protocol and has many fitness and weight loss benefits. It’s a mix between CrossFit and circuit training.
The basic of tabata is that you perform exercise for 20 seconds, remember it has to be intense training and do it as hard as you can. Then you rest for 10 seconds. This has to be repeated 8 times.
Here is a great tabata routine from SunWarrior.com:
Sprinting & Ropes Tabata
Sprinting: sprint for 20 seconds, rest for 10 seconds x 8 times
Battle rope: Rope for 20 seconds, rest for 10 seconds x 8 times
Body Weight Tabata
Push-ups: 20 seconds push-ups, 10 seconds rest x 8 times
Body Squats: 20 seconds Squatting, 10 seconds rest x 8 times
Planks: 20 seconds planking, 10 seconds rest x 8 times
Pull-Ups: 20 seconds pull-ups, 10 seconds rest x 8 times
Dumbbell Tabata
Bicep Curls: 20 seconds curling, 10 seconds rest x 8 times
Chest Press: 20 seconds Chest press, 10 seconds rest x 8 times
Walking lunges with dumbbell: 20 seconds lunging, 10 seconds rest x 8 times
Overhead Tricep Extension: 20 seconds overhead, 10 seconds rest x 8 times
4. Vigorous Swimming
You will burn 892 calories per hour!
For a low impact, high results sport look no further than swimming. This seemingly effortless activity burns hundreds of calories, literally, without you breaking a sweat.
The many swimming strokes will help you get different types of aerobic exercise and will provide a new challenge to master. One drawback is that you need access to swimming pool.
According to LifeHack.org besides losing weight, swimming offers many health benefits like:
Swimming improves muscle definition and strength
Swimming builds up bone mass
Swimming reduces inflammation
Swimming can improve exercise-induced asthma
Swimming lowers stress and depression
Swimming can make you smarter
Pay attention: Just swim a few laps in the pool every day, and you’ll see a noticeable difference in your fitness level and waistline without any damage to your knees or ankles.
5. Cross-Country Skiing
You will burn 850 calories per hour!
Cross-country skiing will help you lose weight, stay young and will help improve your mood. This is one of the top Nordic sports out there that will help you clear your mind and relieve stress as you will be breathing the freshest air possible.
According to HealthFitnessRevolution.com, Nordic skiing offers benefits such as:
You get a full-body workout
Burns lots of calories
Improves cardiovascular endurance and health
It helps relieve stress
It improves endurance
Allows you to connect with nature
“Dr Graeme Close, a sports nutrition consultant who works with the British ski and snowboard team, says nordic skiing would be preferable to alpine, but both can help: Any exercise that increases your heart rate has the ability to contribute to a drop in body fat.
Cross country skiing is one of the most demanding of all sports and would certainly increase energy expenditure plenty and thus contribute to reduced body fat. Downhill skiing wouldn’t do this as much, but as part of a fitness regime it’s a good thing if done in a balanced and controlled manner. The key thing is balance, and getting the nutrition correct around the training.”
6. Running Up Stairs
You will burn 819 calories per hour!
Running is good, we all know that. But what about running up stairs? According to experts, it’s much better and much more effective at burning calories and staying lean. If you are or amateur or competitive runner, it is even more important for you to do this activity.
According to RunnersWorld experts, plyometric motion (running up stairs) strengthens your muscles, heart, and lungs for better running.
“Stairs force you to work against gravity, and this helps build two essential needs for runners: strength and power,” says Anne Moore, M.S., an exercise physiologist and running coach in Charleston, South Carolina. You need both, whether you’re kicking to the finish of a 5K or trying to maintain pace during the later miles of a marathon.
Moore adds that stair-climbing “forces you to utilize muscle stabilizers, like the gluteus medius, that get neglected during regular runs,” because you’re balancing on and activating one leg, briefly, as the other moves to the next step. Strengthen these areas and you’ll reduce your risk of injury.”
Running stairs is a cardio exercise so it offers the same benefits as any other cardio exercise, so you will lose weight and strengthen your heart & lungs as well.
Remember, you’ll only reduce weight if you consume fewer calories than you burn, so cut out salty or fatty foods, and maintain a healthy, balanced diet.
7. Vigorous Rowing
You will burn 810 calories per hour!
According to experts, rowers are possibly the most efficient exercise machines available out there. They give you a full body workout and help you burn significant amount of calories. The more intense rowing session, the bigger the amount of calories burned during that session.
Besides helping you burn calories, it also offers cardiovascular benefits, helps reduce stress and helps with toning your muscle.
According to specialists from RowingReviews.com, rowing offers these benefits:
Rowing machines blast calories
Rowing improves cardiovascular fitness
Rowing boosts muscle strength and endurance
Rowing is low impact
Rowing can be social
Rowing machines are relatively low-cost
As you can see from the listed benefits, there is no excuse not to include rowing in your weekly exercise routine.
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