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-Mind Your Damn Fitness-
If you’re looking for the best exercises to lose weight, not all workouts are created equally.
Some workouts simply burn more fat than others, and this has nothing to do with the length of the workout.
The challenge with many traditional cardio exercises is that they only contribute to weight loss through calories burned during the actual activity. I ain’t got time for that!
Don’t get me wrong… ANYTHING that burns calories – a 30-minute express Zumba class or even a brisk walk to the train station – is critically important to getting rid of excess fat. Absolutely keep doing these!
But to super-charge your body’s fat-burning power for optimal weight loss, you’ll want to specifically perform exercises that help you burn fat faster – both during and after the workout. This includes exercises that boost your metabolism.
Metabolism is the way your body converts calories from foods into energy. When you’re driving in a car or sitting at a desk, your body burns energy to fuel your blood circulation and breathing. The number of calories you burn for simple bodily functions like these is known as your basal metabolic rate, or “metabolism” in short.
A body with a “fast metabolism” burns more energy at rest than one with a “slow metabolism”. And so boosting your metabolism essentially enhances your body’s ability to burn more calories and fat at rest. As a result, there are virtually no excess calories available to be stored as fat. This is why boosting your metabolism leads to weight loss.
In this post, I’ve compiled some of the best exercises to lose weight fast! These exercises all work by giving your body more fat-burning power. Importantly, I’ve focused on fat-burning workouts that require no equipment so that they may conveniently be performed at home (or anywhere)! These workouts are perfect for busy moms, frequent travelers, and any one else who has limited time but is looking to lose weight fast.
The Best At Home Exercises To Lose Weight Fast
1. HIIT (High-Intensity Interval Training)
Performing HIIT workouts is one of the best ways to lose weight fast because of their ability to turn your body into a fat-burning machine!
The magic of HIIT lies in a phenomenon known as the “afterburn effect”.
After a HIIT workout, your body continues to consume more oxygen (and, thus, burn more calories) for hours after your workout to help it return to its pre-exercise state. In actuality, HIIT may burn fewer calories during the actual workout compared to traditional cardio, but it can result in more overall calories burned and fat loss post-workout.
One of the best things about HIIT is that it requires significantly less time than traditional cardio workouts to produce greater fat-burning benefits!
Make sure you check out the full post for my awesome at-home HIIT workout by clicking here!
2. Fasted Cardio
Fasting is simply not eating food for a period of time. This does not include drinking non-calorie beverages like water, black coffee, or unsweetened tea.
In a normal state, both carbs (short for carbohydrates) and fat are burned as fuel during a workout. Blood glucose and stored glycogen serve as immediate source for energy, particularly during the first few minutes of a workout. After that, you’ll start burning more fat.
When in a fasted state, which is roughly 3-6 hours after your last meal, insulin levels are low. Research has shown that when insulin is low, the body breaks down more stored fat and burns more fat to fuel activities. Thus, fasted cardio is one of the best exercises to lose weight fast because it increases your body’s overall fat-burning abilities.
In addition, the free fatty acids released from the breakdown of stored fat during fasted cardio are readily available for producing an alternative fuel source called ketones. To learn more about the benefits of ketones and ketosis, read this post.
Fasted cardio is ideally performed in the morning at some point before your first meal.
As with any cardio workout, aim for 20-45 minutes of activity. Also, because your glycogen stores are lower in a fasted state, exercise intensity should be low to moderate. In other words, I recommended that you do not attempt high intensity workouts like HIIT in a fasted state.
Some great ideas for fasted cardio workouts that can be done at home include:
- Stair walking (walking up and down the stairs in your house)
- Brisk walking outside
- 30-Minute Cardio Dance Workout
- 45-Min Cardio And Toning Pilates Workout
3. Barre Workouts
Barre workouts are comprised of low-intensity, ballet-inspired exercises that have grown in popularity due to their body-sculpting powers. Through slow, controlled movements, these body-weight exercises can effectively strengthen your muscles without adding bulk. This can result in long, lean, and toned physique.
But having more lean muscle isn’t just great for your overall appearance. Research has shown that the more lean muscle mass you have, the faster your metabolism will be. And a faster metabolism means more fat-burning at rest, which aids in weight loss!
To reap the benefits of these lean muscle-building workouts, don’t worry about a tutu, point shoes, or even a ballet bar. There are many free at-home barre workouts available that require absolutely no equipment. Check out the list below!
- 30-Minute Sculpt, Stretch, and Sweat Workout
- At-Home Barre Workout for Butt and Thighs
- 4-Minute No Weight, Arm Toning Workout
- Barre-Inspired Lower Belly Ab Workout
- Barre-Inspired Side Fat Ab Workout
4. Vinyasa or Power Yoga
Think yoga is only about meditation and relaxation? Think again!
Although yoga isn’t traditionally considered cardio exercise, some of the faster-paced flows like vinyasa and power yoga may help you burn up to 600 calories per hour! In addition, the strength-training components of these styles have the added bonus of increasing your lean muscle mass to boost your metabolism. And as we discussed before, this means more fat-burning at rest!
But I consider yoga to be one of the best exercises to lose weight from a more holistic perspective. In addition to the direct physical benefits, the mental and spiritual aspects of yoga help increase mindfulness. And this enhanced awareness can help with weight loss by reducing impulsive or binge eating and helping you eat more slowly. This is especially true for people that struggle with comfort eating,
Check out the list below for some free at-home options for vinyasa and power yoga workouts!
Well that concludes my take on the best exercises to lose weight fast!
For the best results, try a combination of these fat-burning workouts throughout the week. However, keep in mind that if you’re trying something new, give yourself time to see how your body reacts before adding more changes. And if you are completely new to exercise, make sure you get the okay from your doctor before you get started.
Also, don’t forget that eating healthy goes hand-in-hand with exercise when it comes to effective weight loss. So to complement your weight loss journey, make sure you’re regularly reaching for the best weight loss foods.
Want to get fit but having a hard time staying motivated to exercise?
Take the “My Fitness Personality” quiz to help you find a workout routine that sticks! Click here!
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