The goals of the top exercises for weight loss are two fold. The first objective is to create a calorie deficit conducive to losing weight by burning energy (calories). The best approach to achieve this is through engaging in aerobic or cardiovascular exercises, which is performed vigorously over an extended amount of time. The second important principle is to improve muscle mass. The aim here is to add muscle that leads to elevating basal metabolic levels. In this regard strength training through the combination approach is the excellent strategy. The following are compound forms of exercises for weight loss that stimulate more than a single muscle at one point and increase heart rate.
RUNNING
Running is an effective cardiovascular and aerobic workout. It's also widely popular, and can be done indoors using a treadmill or outdoors at a park. Targeting the leg muscles with minimal resistance, running burns a lot of calories over a short period of time and is an efficient high-impact cardio workout strategy.
ELLIPTICAL TRAINING
If cross-country skiing isn't an available option, then a dynamic workout session on an elliptical trainer gives the same aerobic benefits by letting a person work on their chest, arms, shoulders, back and legs all at the same time. Elliptical training is a full-body, low impact cardio workout that allows a person to burn calories. Beginners are advised to get a feel of the equipment first by gently placing their feet on the pedals and grasping the upright poles firmly with both hands. By gradually moving the legs and arms back and forth in an alternating manner, a person can determine their workout routine around their current fitness level.
SQUAT AND PRESS
There are good exercises to lose weight that doesn't require a person to do vigorous movements or move around a lot. A compound exercise, such as a squat and press, is an excellent example. It's a combination of two basic movements-a front squat and an overhead push press-and the routine can be further intensified by using a barbell or dumbbells for each hand. Keeping the feet shoulder-width apart while holding a barbell against the upper chest with palms facing forward and hands shoulder-width apart is the starting position. The next move is to lower oneself down by slowly bending the knees, while making sure that the abs remain taut and the back is straight. When the thighs become parallel relative to the floor, one must stand up promptly by raising the barbell over their head. The last move is to hold that position in place for a few seconds before repeating.
SQUAT THRUST
The squat thrust makes use of the body as a natural weight to burn calories. It targets the legs, arms and core. Standing with feet shoulder-width apart and the arms resting at the sides is the starting position. Next one must lower themselves to the ground by bending the knees and placing the hands on the ground. Then one must promptly kick one leg backward, landing on the toes while maintaining a straight back (later on alternating between legs during repetitions). Lastly, one hops back on both their feet at starting position, before repeating.
WALKING
Walking may appear to be a trivial activity, but one shouldn't underestimate the potential of increased activity through walking in burning calories. As an additional perk, walking is not forceful to the joints. This is one of the best exercises for weight loss that doesn't require special equipment or the assistance of a trainer.
