There are many exercises available to lose weight, and there are certain ones that are more effective than others.

1. Cardio

Running, swimming, and various types of sports are the best way to shed pounds quickly. One of the most popular forms of cardio is running. Running burns approximately 500 calories per hour. Research shows that if run at a moderate pace, runners can burn 5 to 20 percent of their total daily calorific intake in one hour. This can equate to losing between two to four pounds a week when you run only two to three hundred minutes per week.[1]

2. Weight training or resistance training

Weight training is the best way to weight loss, followed by resistance training in the third place. The body needs to be worked out regularly if you want to lose weight quickly. To lose weight through resistance training, you need more reps than a standard gym workout. For example, you can do 8 – 12 reps at 60 – 85 percent of your maximum capacity.

3. Plyometrics

Plyometrics is not the most effective tool for losing weight fast but it certainly helps in losing fat and retaining lean muscle mass. Plyometrics are essentially a series of exercises that combine speed and power. The exercise uses your entire body to work and deliver the same effect as jumping from a standing position to the first phase of a basketball shot.

Plyometrics are useful because they develop fast-twitch muscle fibers that will produce more energy than slow-twitch muscle fibers. Additionally, it’s very important in weight loss because it builds lean muscles which burn fat, thereby helping you lose weight quickly.[1]

4. Cardiovascular or anaerobic exercise

When it comes to cardiovascular training, you mustn’t think aerobic. Aerobic refers to the use of oxygen. Anaerobic means without oxygen, hence this type of exercise is done at a very high intensity and speed but for a short amount of time. This can help you lose weight quickly because your body will use stored fat instead of oxygen to fuel yourself during these exercises.

If weight loss is your goal, any of these exercises are about as good as you can imagine. Try any or all of them at least once in your life, and you will be convinced that exercise is not only a great way to keep in shape, but it’s also the best way to lose weight quickly.