KONTAN.CO.ID – Jakarta. Exercise is one way to maintain a healthy body. Not only that, exercise is also proven to be effective for burning calories so as to prevent obesity. In fact, some people manage to lose weight with exercise.
Recently, artist Indra Lesmana Bruggman claimed to have succeeded in losing weight with exercise. Of course, the exercise is done regularly.
Well, if you want to lose weight, here are some exercise options that you can do:
According to the American Council on Exercise, exercise is a form of physical exercise that can increase muscle mass and metabolism, reduce fat, and help lose weight. Not only that. Exercise has also been shown to be beneficial for mental health as well as making individuals more relaxed and reducing stress.
Since 2020, the Covid-19 pandemic has changed a person’s exercise habits. The fitness industry is adapting to changing world conditions. People no longer go to the gym, but watch tutorials streamed on the YouTube platform – for example.
This trend is likely to continue for the next few years, given that many players in the health and wellness industry have adapted to this trend.
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As mentioned above, exercise not only improves fitness, but is also very effective in losing and maintaining weight. Joseph E Donnelly, Director of the Center for Physical Activity and Weight Management at the University of Kansas Medical Center provides an explanation.
He said, exercising regularly can help lose a person’s weight by about 5-7 percent. But one thing that must be remembered, the process of losing weight from one individual to another individual is different.
The outcome of the weight loss process is highly dependent on factors such as gender, body size, changes in metabolism, diet, and more. Also, each exercise has a different effect in helping you lose weight.
There are exercises that work to develop strength, tone muscles, or help burn calories and lose weight. Here are some exercises that can help you lose weight.
1. Plank Sports
The first quick exercise to help you lose weight is the plank. Strengthening your core is an important part of any workout, and the plank is an ideal exercise for developing core strength and stability.
Planks are a strength-building exercise that can increase calorie burn and help you lose weight. This exercise is widely used in pilates and yoga, which involves the back, legs, arms, and abdomen. Planks target the deep abdominal muscles and help relieve lower back pain.
To do a plank to help lose weight, lie on a mattress facing down with your elbows on the floor. Then, push the body off the floor and maintain it in a straight line while resting on the elbows.
One minute plank can burn two to five calories depending on the individual’s weight. This is one of the best exercises for weight loss.
2. Lat pulldown Olahraga
A second quick exercise to help you lose weight is the lat pulldown. Lat Pulldown helps us to strengthen the core back muscles.
In doing the lat pulldown, grasp the bar with your arms wider than your shoulders and bend your elbows, pulling the bar toward your chin. Continue this exercise for 30 minutes at a moderate pace to burn about 224 calories. This movement is a strength building exercise as well as effective weight loss when combined with different exercises.
3. Thruster Sports
A third quick exercise to help with weight loss is the thruster. The thruster is a combination of the shoulder press and squat. This exercise engages all the major muscle groups in the body and helps strengthen core, grip strength, glutes, quads, and shoulders.
It’s not easy to do a thruster, but if it works, you can build muscle strength and burn calories. Thrusters can also be performed using barbells or dumbbells, to burn nearly 298 calories in less than a few minutes.
4. Lunge Exercise
A quick fourth exercise to help you lose weight is the lunge. Individuals who can maintain body balance can complete lunges without difficulty.
Lunges are divided into several types, such as the walking lunge which is useful for toning the body. Or, jumping lunges are challenging and help burn more calories in less time. Lunges are a great exercise for balance and engage the quadriceps, glutes, and hips.
Lunge is an effective exercise to lose weight. The reason is, by doing lunges for 30 minutes, the body can burn about 275 calories.
5. Jump squats
A quick fifth exercise to help you lose weight is the number squat. The jump squat is a variation of the conventional squat. This exercise works to burn calories, most of which are incorporated in a high-intensity exercise regimen.
Doing 30 jump squats in 10 sets of exercises with 30 second breaks can burn almost 100 calories. To make this exercise more intensive, repeat the movement in large numbers or reduce the rest time. Jump squats help us stay in shape and lose weight.
6. Swimming
The sixth quick exercise to help you lose weight is swimming. Swimming is a low-intensity exercise that increases muscle strength, lung capacity, heart capacity, and blood flow, and burns energy.
This water sport is not too stressful for the body, and is suitable for individuals who have limited mobility or have problems with joints. During 30 minutes of swimming, the average number of calories burned is 200 calories.
Ideally, we do 20-30 rounds of swimming to get the maximum benefit. Another benefit of swimming is changing the shape of the body to be taller, thinner, and fitter.
7. Olahraga Burpee
The seventh quick exercise to help with weight loss is Burpee. Burpees are one of those exercises that can burn calories quickly and are a must in any weight loss routine.
This exercise helps build lean muscle, engages the core, leg, and chest muscles in the body and gets us sweating in no time. In 30 minutes, a burpee movement can burn 135-355 calories depending on the intensity and weight of the individual.
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8. Mountain climbing sports
An eighth quick exercise to help you lose weight is mountain climbing. Mountain climbing involves the whole body including the buttocks, hamstrings, and obliques (muscles on the sides).
Start in a plank position and bring your right knee toward your chest, then return to the plank position. Repeat the same for the other leg. This exercise can burn about 240-355.5 calories in just 30 minutes.
The ninth quick exercise to help with weight loss is the butt kick. Butt kicks are part of a high-intensity workout routine. As the title implies, butt kick is an exercise to kick the buttocks using the back of the leg, and can burn a lot of calories in a short time.
As Healthline reports, a 30-minute butt kick can burn 240-355.5 calories. To do this exercise, lift one heel toward your hip and lower it, then repeat with the other leg. Increase the intensity of the exercise by rapidly switching between the right and left legs.
10. Sports skipping
The 10th fast exercise to help you lose weight is skipping. Skipping or jumping rope is a full-body exercise that uses the shoulders, legs, and calves.
Individuals who do skipping will keep the stomach active and burn almost 25 percent more calories in one minute than running. On average, a 15-minute skipping workout can burn around 200-300 calories.
11. Running
The 11th fast exercise to help you lose weight is running. This is a simple but effective exercise for weight loss.
According to a Harvard Health report, individuals who weigh 70 kilograms can burn 298 calories by jogging for 30 minutes, or 372 calories if running in the same time.
Running can burn an average of 10.8-16 calories per minute, and this calorie burn can be increased by increasing running speed or sprint intervals. Another benefit of running is that it helps burn visceral fat which is harmful to health.
12. Sprinting
The 12th fast sport to help you lose weight is sprinting. According to a Physiological Reports review, sprints can help boost metabolism for at least 2-3 hours after you’ve finished your workout.
Sprints also make oxygen consumption increase for 24 hours which helps burn fat. Basically, a sprint is a fast, full-speed run that lasts 20-30 seconds followed by a one minute rest period. Doing sprints at a speed of 16 kilometers per hour for 30 minutes is considered capable of burning about 495 calories.
Here are some quick types of exercise to help you lose weight. Don’t forget to exercise regularly, at least 3x a week.
This article has been published on Kompas.com with the title “12 Types of Exercise to Help Lose Weight“,
Author: Gading Perkasa
Editor : Glori K. Wadrianto
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