Exercising is a term that is used very, very loosely. Some people consider walking an exercise. Well, it is an exercise, no doubt. But did you know that one hour of walking will only burn 165 calories? If you had about 50 grams of the popular Milky Way chocolate after your walk, you consume almost 250 calories which means your 1 hour walk was pretty much useless! In fact, all you are left with is a calorie surplus if you had that Milky Way snack.
So, if you are going to exercise, you might as well do the most effective exercises for fully body weight loss. This is particularly true if you only have a few minutes to exercise every day. Here are the top 5 exercises that will help you lost the most amount of body fat, from all over your body.
Rope skipping or rope jumping
> 1,000 Calories per Hour!
This is one of the simplest exercises you can do. Though it is a ridiculously simple movement, it involves your whole body. You have to use your arms, your wrist, your shoulder, your core to stabilize your body and of course, your legs as well.
What makes rope jumping a fantastic exercise for total body fat loss is that it is easy on your legs, since you take your body weight on both legs, as opposed to only one leg when you run.
Scientific calculations have estimated that just 10 minutes of rope jumping can equate to running a mile under 8 minutes. Rope jumping is highly recommended as it increases your agility as well. If you play any kind of sport, rope jumping is very rewarding as it will increase your hand-eye coordination and also your footwork and general agility.
It is also generally agreed upon that jumping rope increases cognitive functioning as well, as the brain is constantly working to coordinate your body with the movement of the rope.
Swimming: The vigorous kind
> 900 Calories per Hour!
Now, when we say swimming, we don’t mean the kind that you do when you want to relax. We are talking about quick laps back and forth, with an intention to increase your heart rate. Swimming is an extremely popular exercise for total body fat loss as it is a low or even no-impact exercise. What this means is that your bones and joints are never really stressed because of impact, while your muscle groups definitely are.
This is one of the reasons why many sports and fitness professionals rehabilitate their strength and movement in a swimming pool, so they can minimize impact that will otherwise aggravate their injury.
Try a lot of different strokes to work different muscle groups. And swimming is one of few exercises where you burn a significant amount of calories even if you were to just lazily swim between hot laps.
Besides fat loss, swimming will also result in muscle toning and strengthening, correcting muscle imbalances and in also increasing your breathing quality. Many swimmers have also suggested that swimming lowers the effects of depression and stress in their lives.
Running up on stairs or inclined running
> 800 Calories per Hour!
Running is not a plyometric motion whereas running up a flight of stairs is. So is inclined running. A plyometric workout is any exercise where your muscles have to exert a significant amount of force in a short interval of time. Since you are always fighting against gravity, your body will be forced to burn calories at a much higher rate than opposed to running on even terrain.
But since running up a flight of stairs is a very high-impact exercise, it should be done only on alternate days as opposed to every day.
Running on an incline or up some stairs also forces your body to strengthen all the stabilizer muscles that will help prevent injury down the road. Most people have strong major muscle groups whereas the small stabilizer muscle groups are weak. This can result in injury. Running up an incline will help negate that problem.
Rowing – The vigorous kind
> 800 Calories per hour
You must have seen Francis in House of Cards get busy on that rowing machine. It actually works. Since rowing makes you use your legs, your core, your back and your arms, you put many muscle groups through a fairly strenuous exercise, especially when you turn up the resistance levels on the rowing machine.
Like swimming, rowing is also a low impact exercise as there is no pounding or sudden and repeated impact. Rowing is also a fantastic way to build core and arm strength. Since it is a steady and slow burn, it will slowly but surely increase your endurance levels as well.
There are two ways to turn on the calorie burn while rowing. One is to increase the speed of the rows and the other is to increase the resistance levels of each row. Either approach will raise your heart rate enough to do some serious calorie burning that will then lead to total body fat loss.
> 500 Calories per Hour
Running will obviously feature in any list with best exercises to lose fat from your complete body. It is one of the easiest things to do and you can run just about anywhere. Besides helping you lose fat and burn a significant amount of calories, running will also help you build lean muscle mass, keep your mind fresh and give you a jolt of energy after your run.
But, it is very important that you use the best running shoes you can afford if you are going to do a lot of running. This is essential as running is hard on the knees. When you hit your strides, one leg takes the impact of your entire body weight. Over time, your knees can start to struggle. But, if you start slow and only slowly build up your speed and the distance covered, there’s no reason why your knees won’t keep up as the surrounding muscles would have also strengthened themselves, to protect your knee.
Running is also one of the easiest exercises to track in terms of how many calories you burn. Most of the wearable fitness trackers are most accurate in measuring calorie burn when you are running as opposed to performing any of the other exercises mentioned on this list.
Besides these popular exercises to lose total body fat, there’s also resistance and weight training, cycling, high intensity workouts, aerobics and even fun activities like dancing and sex that will all burn a significant amount of calories.