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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Workout
Effective workouts for weight loss combine cardiovascular exercises and strength training to burn calories, boost metabolism, and build lean muscle mass. By incorporating these workouts into your fitness routine, you can achieve your weight loss goals while improving overall fitness and well-being.
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HIIT workouts involve short bursts of intense exercise followed by brief recovery periods. They can be done with various exercises such as sprinting, burpees, jumping jacks, or mountain climbers. HIIT workouts increase heart rate, burn calories, and boost metabolism.
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Circuit training involves performing a series of exercises targeting different muscle groups with minimal rest in between. This keeps the heart rate elevated while building strength and burning calories. Combine bodyweight exercises, dumbbell exercises, or resistance band exercises for a full-body workout.
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It includes running, jogging, cycling, swimming, rowing, or using cardio machines like the treadmill or elliptical trainer. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity per week.
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Strength training exercises help to build lean muscle mass. More muscle increases your metabolism and helps you burn more calories. Include exercises like squats, lunges, deadlifts, push-ups, rows, and overhead presses. Utilize free weights, resistance bands, or weight machines.
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It involves performing an exercise at maximum intensity for 20 seconds, followed by 10 seconds of rest, repeated for a total of 4 minutes. This format can be done with bodyweight exercises, such as squats, push-ups, or burpees, providing an efficient calorie-burning workout.
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Engage in dance-based workouts like Zumba, hip-hop dance, or aerobics classes. These workouts are fun, high-energy, and can help burn a significant number of calories while improving cardiovascular fitness.
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Remember to choose exercises that you enjoy and can maintain consistently. Gradually increase the intensity and duration of your workouts over time. Consult with a healthcare professional before starting any new exercise program, if you have any underlying health conditions.
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