Exercise To Lose Weight Video

The most commonly named reason for the vast majority of people who do not make regular exercise a priority is a “lack of time”.

Yes, you are busy, really busy - maybe even way too busy, but this butt busting cardio workout that requires no equipment and takes only 8 minutes to complete is going to blow all of your time related excuses out of the water.

8 Minutes is quick; lunch break - baby is down for a short nap – my boss isn’t looking – dinner is almost out of the oven - two commercial breaks of your favorite show quick.

Video Thumbnail For Youtube Video 20 Minute Beginner Workout For Weight Loss

And it will go by quick with this fun workout that burns belly fat off by torching calories, bumping up your metabolism, and calling upon muscles that you didn’t know you had.

– Hop, swinging your legs back and forth like a pendulum by alternating which leg is supporting your body weight. Instead of the regular rhythm, this time follow this pattern; single leg hop, single leg hop, double leg hop (hopping twice on the same leg). This slows the motion down a bit and helps you practice body control and balance.

– Take out a bit of pent up aggression with this cardio kickboxing inspired move. This one is fun & a great calorie burner. It’s just like it sounds; 2 upper cut punches, 2 hooks, and then 2 jumping jacks.

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– This one gets the heart going and is great for toning the thighs and glutes. Jump laterally (to the side) and place the non-leading foot behind your body, nearly going into a lunge to tap the toe of your leading foot.

– Everyone just loves Burpees, right? Right? No one? Anyways, they are a fat burning exercise that targets multiple muscle groups in a demanding, cruel and unusual way. Learn to love them. Start standing straight up, and then go down to kick your feet out into a plank, then back underneath your body, jump upwards, and then do a hop to the side to repeat the Burpee.

– Thighs & glutes are the main target of this one but the core also has to work to maintain balance, while the swinging arms make sure that no muscle group is left in the cold. Kick one leg forward (swinging arms exaggeratedly), then bring that leg back down to immediately kick the opposite leg backwards (again, arms swinging). We will do half of the interval on one leg, half on the other; watch for our signal to switch.

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– Squats for strong, firm glutes and thighs, plus a high calorie expenditure for burning belly fat. We bump up the cardiovascular challenge of a regular squat by adding a bit more movement. Hop laterally twice, before going down into a regular squat; repeat the hops back in the opposite direction, as well as the squat.

– A total body fat burning exercise that is a big calorie burner. Do a lunge to the side, then come back up and do two jumping jacks before you lunge to the opposite side.

We estimate that you can burn 7-11 calories a minute in this 8 minute workout. That’s 56-88 calories total. Not high enough, you say? If you are trying to lose weight, try doing it at 2 or 3 different times during the day for a total burn of 168-264 calories, plus a residual metabolic boost in which you will burn calories at an elevated rate while your body regulates itself. Remember not to leave strength training off of your list of priorities, it’s another way to help your body expend calories and burn fat with less effort.If you’re new to exploring exercises for losing weight, it can be tricky to know where to start. There’s weight training, yoga, pilates, barre, and more. But many people—personal trainers included—are believers in the simple power of cardio for weight loss. (However, research shows a well-rounded fitness routine for weight loss includes both cardio and strength training.)

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Meet the Experts: Tim Landicho, C.S.C.S., N.S.C.A.-certified strength and conditioning specialist and Tonal fitness coach and Denise Chakoian, C.P.T., owner and founder of CORE Cycle.Fitness.Lagree.

At its core, cardio is movement that elevates your heart rate and keeps it there for a the duration of a workout, explains Tim Landicho, C.S.C.S., N.S.C.A.-certified strength and conditioning specialist and Tonal fitness coach. “The goal here is to engage large muscle groups in rhythmic, repetitive movements, which, in turn, increases your heart rate and breathing, ” he adds.

The basic formula to losing weight is to burn more calories than you consume (though it’s not always that easy), Landicho says, and cardio leads that effort by burning calories long after your sweat sesh ends through a process called excess post-exercise oxygen consumption (EPOC), he adds. According to the National Association of Sports Medicine, EPOC is characterized by an increased oxygen intake and metabolism that takes place while the body recovers from exercise.

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“Cardio is good for weight loss as it decreases the body’s ability to hold onto calories and fat, ” adds Denise Chakoian, C.P.T., owner and founder of CORE Cycle.Fitness.Lagree.

The Centers for Disease Control and (CDC) recommends that adults practice 150 minutes of moderate-intensity cardio weekly. With that being said, there is no universal perscription for weight loss because every body and metabolism is different. However, the CDC and the experts we spoke to can offer some good starting points to keep your movement effective and interesting.

According to Chakoian, it takes 20 minutes of cardio to enter fat-burning mode in most bodies, so she recommends aiming for 30 to 45 minutes per session, regardless of the workout you choose.

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Both Chakoian and Landicho recommend going for a run to get your cardio in. The CDC considers running a “vigorous” form of aerobic exercise, so you can meet your requirement for optimal health with s a 75-minute weekly jog around the neighborhood.

Whether it’s with an hour spin class or taking your bike instead of the train to work, both count as cycling your way to your cardio goals. Depending on the terrain, the CDC considers it moderate or vigorous exercise.

Landicho recommends breaking out in jumping jacks anytime your workout needs a heart-pumping boost. Try three sets of 30 seconds of movement, taking a break for 45 seconds between each one.

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“Using a rowing machine is one of the most efficient ways to get a cardiovascular and strength training workout in a short amount of time, ” Nick Karwoski, a Hydrow athlete and triathlete previously told . Some machine-specific workouts are as short as 15-minutes.

Never underestimate the power of a brisk walk. The CDC recommends taking a stroll for 30 minutes a day, five days a week.

Jumping rope is a high-intensity form of cardio that engages your entire body, making it an effective and efficient workout. “If you’re jumping rope at any speed for 30 seconds, you’re going to start to feel it, ” Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab, Promix Nutrition, and ARENA previously told . “There’s a lot of coordination between different muscle groups.” Like running, jumping rope is considered vigorous cardio by the CDC, so a 75-minute weekly sesh is a good starting point.

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Stand tall, and using your core, drive one knee up to your chest, then alternate, ending in high knees, Landicho explains. “The marching position keeps your torso tall and resists the weight pulling you to the side, ” he adds. Not only will this check off your cardio obligation, it will challenge your body’s ability to withstand load on one side—all while balancing on one leg then switching to the other—strengthening your obliques and glutes.

“Lie on your back with legs in a tabletop position and arms extended directly over your chest, ” says Landicho. “Simultaneously extending the legs out and reaching the arms overhead, brace the body into a hollow position. With control, bring the knees into the chest and pull the arms by your side lifting the shoulder into a crunch position.” This move is a good mix of cardio and strength—and it targets the core, which is often a main focus of weight loss regimens.

Landicho says a good freestyle dance session is his “favorite” form of cardio. Yours can be breaking out in kitchen karaoke, or attending a more formal cardio dance class.

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Swimming offers all of the heart-pumping benefits of other cardio without the pavement-pounding wear and tear that some of them come with. If you’re carying excess weight and struggle with joint pain, it’s a great option for getting in a gentle but effective workout, per the Cleveland Clinic. The CDC says a 154-pound person who swims slow freestyle laps for 30 minutes burns 255 calories.

In additional to potential weight loss, cardio is key to maintaining good heart and lung health, says Landicho, and the American Heart Association confirms this. “It’s also mood-boosting, stress-busting, and endorphin-filled, making it a key component of a healthy lifestyle, ” he adds.

, and more. She’s always open to conversations about fueling up with flavorful dishes, busting beauty standards, and finding new, gentle ways to care

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