Low-Intensity Workouts (a.k.a., “light-intensity” workouts) are a type of cardio that can be low impact or very high impact. Either way, they are easy on your joints but do burn calories in a similar way. The speed at which you do the workout, and your weight, determine how much effort is required. But no matter the intensity, these types of workouts are a favorite among many.
4 Cardio Exercises for Weight Loss
- Low-Intensity Cardio
Low-intensity cardio refers to exercise that is performed at a low to moderate intensity. It typically involves walking or cycling. Low-intensity cardio doesn’t burn as many calories as high-intensity cardio, but it offers a gentler workout. It’s ideal for those who are overweight or obese since exercise performed at a higher intensity can help you lose weight faster.
- Jump rope
Jump rope is one of the simplest and easiest cardio exercise you can do. You can use it to perform both aerobic and anaerobic exercises. Aerobic exercises burn fats as warm-up exercises and improve cardiovascular endurance. Anaerobic exercises are used to improve muscle strength, power, and endurance. Brain research is showing that jumping rope activates the right hemisphere of the brain. This side is responsible for our creativity and more abstract thinking. And jumping rope can also relieve stress, anxiety, and boredom.
- Burpees
Burpees are one of my favorite bodyweight exercises. The name may sound intimidating, especially if you’re just getting started with bodyweight training, but in reality, burpees aren’t hard to do. The hardest part is making sure you correctly do them, and that’s where the Burpee Challenge comes in. This challenge is designed to teach you the correct way to do burpees, and by the end of the challenge, you should feel confident doing burpees on your own.
- High-Intensity Interval Training (HIIT)
HIIT workouts are all the rage at the moment, but what exactly is it? A HIIT workout is a type of training that alternates between periods of intense exercise and rest. In short, you perform an intense level of physical activity for a short period of time and then rest for the remainder of the workout. HIIT workouts can burn hundreds of calories in only 20 minutes, and by combining short bursts of high-intensity exercise with periods of rest, they can deliver maximum results in minimum time.
5 Strength-Training Exercises for Weight Loss
- Kettlebell swings
Kettlebell swings are easy to learn and fun to do. It’s one of the simplest weight workouts there is and can be effective for toning your muscles. It also happens to be one of the most challenging weight workouts, so don’t expect to master it overnight.
- Pushups
Pushups are pretty basic. To do them, simply place your hands on the floor about shoulder-width apart and bend your body forward until your upper arms are parallel to the floor. Lower yourself until your body is straight again. Repeating this motion—known as a pushup or a partial pushup—should target your chest and triceps.
- Lunges
The lunge is an easy exercise. You stand with your feet slightly wider than shoulder-width apart, your back straight, and bend forward from the hips. Some people do this exercise with one leg, alternating, but most people do it with both legs at the same time.
- Step-ups
The steps up are part of every dance routine—and they can be confusing to the uninitiated. For dancers, the moves they’re learning might seem simple, but they may look difficult for everyone else. Step-ups are a series of consecutive moves that are executed without pause. In dance, the steps ups are mainly used for steps or variations that gradually climb out of a basic step.
- Deadlifts
Deadlifts might not be the first thing that comes to mind when you think about strength training exercises. So, if you’re not familiar with this popular exercise, here are some basics: a deadlift is a compound exercise that targets the lower back and hamstrings. When doing deadlifts, you lift a weight higher than you normally do, standing upright with your hands on your hips to help stabilize your body. The benefits are numerous: a strong core, increased leg strength, and a healthier back and digestive system.
Losing weight can be a frustrating experience. Every day, you weigh yourself, and every day, you see that weight go up. In fact, every time you step on a scale, you reinforce that weight gain in your mind. Sure, a diet and exercise routine can help, but many people find that just adding in a couple of extra exercise sessions per week isn’t enough.
