Trying to Lose Weight?

Trying to Lose Weight?

 

Created for Greatist by the experts at Healthline. Read more

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So, you’re trying to lose weight and hit the gym more often. But how do you even know where to start?

The great news is, you don’t have to dedicate your entire life to the gym. Yay! To optimize your weight loss goals, you’ll want to focus on a mix of steady-state (think jogging or biking) and high-intensity exercises (like boot camp classes and sprints).

The U.S. Department of Health and Human Services recommends 2.5 to 5 hours of moderate exercise per week, or 1.25 to 2.5 hours of high-intensity exercise, spread out across your week.

How you choose to exercise depends on your preference and your specific goals. What’s really important is that you find a workout you can maintain. Stick with any of these awesome exercises, and you’ll be sure to meet your goals.

Indoor cycling classes are not only super fun (who doesn’t love a pop playlist?!), but they’re incredibly effective for weight loss.

Those 45 minutes to an hour of high-intensity exercise can produce what’s known as the “afterburn” effect, or excess post-exercise oxygen consumption. This means your body continues to burn calories for hours after the workout is over.

You can also take things outdoors with a road bike. Whether you do sprints for that high-intensity impact or opt for a more leisurely distance ride, you can create a workout that fits your needs and time constraints.

Try it: Pedal at all-out effort for 20 to 60 seconds (staying seated is fine, be nice to your joints!) and follow with 30 to 60 seconds of low-impact pedaling for recovery. Not into making up your own intervals? Sign up for an interval-based group cycling class.

Going for a run — especially a short and fast one — can have a similar effect on your metabolism. Running has also been shown to help reduce visceral fat, known as belly fat.

Your calorie burn will differ depending on how fast and far you run. You can reap health benefits just by walking, too, but the decreased energy expenditure won’t lead to quite as much of a weight loss boost.

Try it: Cardio is key for weight loss, but everyone’s perceived exertion is different when it comes to running and jogging. Keep an eye on your heart rate and focus on elevating it for 20 to 30 minutes at a time.

Professionally known as high-intensity interval training, one of the best ways to kick-start your metabolism is by doing circuit training that consists of short bursts of super intense exercise, like jumping jacks, switch kicks, or burpees (we know they’re awful, but they work!).

The best part of HIIT training? You can knock it out in just 20 or 30 minutes and then go about your day.

Try it: Another great thing about HIIT workouts is that they’re totally customizable. To get started, try this 15-minute option.

Dealer’s choice on using an actual boat or a machine, since the gist is essentially the same. Rowing is one of the most efficient ways to target muscles all over your body. Just make sure you get your form right, then design interval workouts for yourself to help elevate your heart rate.

Try it: Get set up on a rowing machine where you can track your stats. Try to hit 200 to 250 meters in 60 seconds. Rest for at least 30 seconds, then repeat and try to beat your previous distance. Keep going for 10 to 15 minutes.

When you think of high-intensity workouts, you might not think immediately of strength training.

This method can further your goals by building muscle, which actually burns calories even at rest. This helps your body burn fat more effectively in your day-to-day life. Plus, it can make you more powerful in cardio workouts.

Try it: This beginner’s guide to strength training is full of advice for putting together a killer workout with weights. If you prefer group settings, try a class like BODYPUMP.

There’s nothing more refreshing than doing laps in the pool, especially on a hot summer day. Swimming is a powerhouse workout for so many reasons.

It’s low impact for your joints, so if you’ve got pesky knee issues or are recovering from injury, this should be your go-to! It also uses your entire body. Enroll in a local swim class to refresh your memory on strokes and breathing techniques.

Try it: Swim* 8 laps at moderate intensity or swim 2 laps at moderate intensity and 1 lap at vigorous intensity and repeat for 20 to 30 minutes.

* You’ll need a traditional swimming pool with lanes for swimming laps.

Dance it out, baby! Cardio dance classes like Zumba are popular for a reason: They can get you seriously sweating without actually feeling like a formal workout.

While Zumba is a great option for steady-state cardio (consistent cardio over a period of time that gets you in the fat-burning zone), you can also amp it up with high-intensity dance classes that involve a lot of jumping, squatting, and booty-shaking.

Some of our faves: 305 Fitness, BollyX, and Zumba Strong

Try it: Turn on your favorite playlist and shake it at moderate to high intensity for 15 to 20 minutes (go wild!). Need more structure? Try this at-home workout from The Fitness Marshall.

Kickboxing can help you get your anger out while also improving your cardiovascular function. A 2014 study found that kickboxing three times per week for one hour yielded “significant improvement” in terms of aerobic fitness, upper body strength, and agility after 5 weeks.