Aerobics refers to that type of physical activity that pumps up your heart rate pumping and increases sweating. There are many benefits of aerobics, such as better cardiovascular health and the efficient usage of oxygen by the body. Other benefits include a boosted blood circulation, reduced risk of diabetes, and weight loss etc.
Check out some of the best aerobic exercises for weight loss below!
If you were wondering, “is aerobic good for weight loss”, here are 20 exercises to confirm that they are!
Bear crawls are beneficial for the following reasons:
To do the perfect bear crawl, follow these steps:
Repeat the exercise around 15-20 times in sets of 3 or 4.
Burpees is a full-body workout with several benefits, such as increasing blood circulation, strengthening the body, enhancing flexibility, and pumping up the heart rate.
To do burpees, follow these steps:
Repeat this in 3 to 5 sets of 8-15 repetitions.
This aerobic exercise for weight loss is targeted at the hamstring and the glutes. To do this exercise, you must do as follows:
Moreover, you should try this slowly a couple of times before you are confident. Then, you can speed up the action. Complete it in 2 or 3 sets of 30 seconds each.
Cycling is beneficial as it gets your heart pumping. Cycling also lowers body fat levels and increases metabolism level. Moreover, it helps to build more muscle which aids in the burning of calories.
In addition, it helps to strengthen the muscles, alongside boosting heart health and blood flow.
Dancing is a fun way to lose weight! It is a cardio exercise, meaning, it pumps up your heart rate. Hence, aerobic dance for weight loss is ideal.
Dancing is a full-body workout that keeps you flexible and fit. Some of the more popular dances are Zumba, belly dance, pole dance, etc. Dancing affects the core muscles, legs, arms, buttocks, and lower back, thus strengthening and keeping them flexible.
An aerobic exercise for weight loss, donkey kicks are aimed at strengthening the glutes and hips. You can do it like this:
Complete the set after repeating for 15-20 times. You should aim to finish 3 sets of donkey kicks.
An exercise that is aimed at reducing the waistline, flutter kicks are also simple enough to do. Here’s how to start:
Repeat this exercise 18-20 times and complete it in a series of 3 to 4.
High knees help to burn calories and increase metabolism. To do this exercise, you should follow these steps:
You should practice this in sets of 30 seconds for as long as it is comfortable.
Inchworm is another fun aerobic exercise for weight loss! It is a warm-up that strengthens one’s arms, chest, and back. Here’s how to do it:
Repeat this exercise 2 to 3 times in 10-15 repetitions.
Jogging is a popular full-body workout. It helps to build endurance and stamina that makes the bones and muscles stronger. Moreover, it boosts metabolism and improves bone density.
It builds up the hamstring, calf, and glutes. In addition, jogging is beneficial for the heart and lungs as they take in more oxygen.
Jumping jacks is another full-body exercise that affects key areas of the body, such as quads, abs, groin, calf, hamstrings, and back. Here’s how to do this aerobic exercise for weight loss:
Here, you should also note that 30 minutes of jumping jacks helps a person lose around 200 calories.
Aerobics for weight loss in the form of mountain climbers can help strengthen and tone abs, glutes, hips and legs. Here are the steps to do this:
You should start with a slow pace and then increase as you gain confidence. Note that body alignment is highly necessary during this exercise.
Skipping for 45 minutes can help to burn as many as 450 calories. It engages several muscles like the calf, shoulders, glutes, and quads. Here’s how you can do it:
Moreover, remember to start skipping at a slow pace to avoid injuries. Once you are comfortable, begin to speed it up.
These are the steps to complete a sprinter's sit-ups.
Squat Jacks is a great example of aerobics for weight loss. It improves the posture and stability of the lower body. You can do it in this way:
You should try to do this in 1 to 2 sets of 8-15 repetitions.
This exercise affects one’s hamstrings, glutes, quads, and calf muscles. In addition, stair training affects the lower body and boosts the cardiovascular system. To do this aerobic exercise for weight loss, you just need to walk up and down the stairs.
You should repeat this exercise for 20-30 minutes at a regular pace. Moreover, you can extend this time to 30 minutes and amp up the speed to increase the intensity of stair training.
In swimming, people use their arms, legs, and back muscles. Moreover, it is a cardiovascular exercise that burns calories quickly.
Moving through the water causes more resistance, which strains muscles further. Swimming also helps the upper, lower, and core stay toned, making it another popular full-body workout.
You should walk for 50-70 minutes at least 3 days a week. Alongside weight loss benefits, brisk walking lowers heart disease risk, high blood pressure problems, and type 2 diabetes. Moreover, it also helps you burn more calories when you walk at different paces.
Weight training builds muscle, and muscle burns 3 times more calories than fats. Moreover, even after a strenuous weight training workout, your body will repair any stressed muscle tissues, thereby burning additional calories.
Weight training also helps improve posture, endurance, strength, stamina, and heart health.
Running is a great way to burn calories. A man weighing about 80 kilograms can burn approximately 940 calories at 7 miles per hour. Moreover, running is a full-body workout and can affect the leg and core muscles of the body.
All you need is a good pair of running shoes, and you’re ready to go!
Therefore, consider trying out a couple of these exercises for the best aerobics workout for weight loss.
Aerobic exercises help with weight loss in the following manner:
Losing weight by doing aerobics depends on your current weight, type and frequency of exercise, time allotted for the workout, and diet. Hence, the expected weight loss will vary from person to person.
Typically, if you weigh about 70 kilograms and perform an hour-long session of high-impact aerobics for 6 days a week, you stand to lose about 3-4 kilograms in 3 months.
Aerobics is suitable for all ages, groups, and genders. However, pregnant women should consult with their doctor before they engage in exercise.
Furthermore, children should not be regimented and made to accomplish a particular goal. Adults, however, should regiment themselves and maintain a fixed duration of exercise.
You can exercise at any time that you like. However, the body is most suited to exercise in the late afternoons. Moreover, to avoid a conflict with schedules, individuals can choose to do aerobics for weight loss in the mornings.
To sum up, try aerobic exercise for weight loss, and you can easily shed those stubborn pounds!
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