Want to lose a few extra pounds, tone up your body or just let out some excess energy? Then sports exercises for losing weight and working out are just right for you. But which sports and exercises are right for you? Weight training, endurance training or push-ups from home? Here you can find out which sport suits you best - and which exercises burn the most calories!
How to find the perfect exercises to lose weight
When choosing your sport, you should consider five basic questions. These will help you to find out which sport suits you best:
- What is the purpose of your exercise program? Do you just want to lose weight or do you also want to improve your endurance and define your muscles?
- Do you prefer to be indoors or outdoors? Does outdoor or indoor sport suit you better?
- Do you want to play team sports or do you enjoy the peace and quiet and like to be alone?
- Do you want to work out or relax while exercising?
- Are extreme sports an option for you?
Once you've answered these questions, you're a big step closer to finding your perfect weight loss exercises. For example, if you want to work out and prefer to do it alone, then a yoga class is probably not for you. Try weight training instead! If, on the other hand, you like to spend your quiet evening in the fresh air, a quick indoor cycling class will spoil your desire to exercise. Instead, go for a relaxed jog in the park and you'll see how good you feel afterwards.
How to stay on the ball
In general, the more fun you have doing the exercises to lose weight, the faster and easier they will lead you to your goal. Of course, the goal does not necessarily have to be a certain weight on the scale or a certain dress size. The goal can also be to lose a kilo or two while improving your fitness, endurance and health.
A second aspect that keeps you on track besides the fun and ensures that you are really conscientious about your weight loss exercises is visible success. Because if you exercise day after day, but you do not really improve, the Motivation quickly gone. And how do you measure whether sports and exercises for weight loss are successful? Of course, in whether you burn calories thanks to them or not.
Sport exercises to lose weight: How to train effectively
That's why we're introducing you to five sports and exercises for losing weight that are particularly effective and will help you fight off those extra kilos. We do not provide exact calorie data, but only approximate guidelines. Because how many calories you actually burn depends not only on the type of sport and the exercises, but also on your height, weight and a few other factors. In general, the calorie data can therefore not be generalized, but only estimated.
Jogging - optimal to burn a lot of fat quickly.
Jogging is probably not a big surprise at this point - but still unbeatable. It's the best way to burn a lot of fat quickly. Unless you have joint pain, we recommend you get your running shoes on and get going!
No matter where you are - at home, on holiday or on a business trip: Jogging is always possible. You don't have to follow any opening hours and you don't have to register, as is the case for some fitness courses. Jogging is simple and effective. This also applies to exercising on the treadmill. Both allow you to burn up to 600 kilocalories per hour.
Sports exercises for weight loss: Martial Arts
Karate, Taekwondo, Kickboxing and Tae-Bo; martial arts are real calorie killers. The advantage is that you use a lot of different movements and are constantly in motion. Fighting is worth it, because martial arts can burn up to 700 kilocalories in one hour.
Dance & Aerobics: sweating together
Maybe you've taken a Zumba or step aerobics class yourself? If so, you've probably had a lot of fun. The great thing about it is that the workout is almost playful and thanks to the rousing music and cool moves you hardly notice how much the workout actually strains your body.
On top of that, your heart rate stays at a relatively high level throughout the entire session. The group feeling also provides a lot of good mood. After all, sweating and exercising together is better than doing it alone, right? During a one-hour dance and aerobic workout you can burn about 500 kilocalories.
Sports exercises to lose weight: Swimming
Sport in the water is doubly good: you not only train various muscle groups, but also protect your joints at the same time. Depending on your swimming technique and speed, you can burn just as many kilocalories as dancing - about 500 per hour. Whether breaststroke, crawl, water polo or aqua fitness: swimming is fun and a great change of pace from land-based exercises.
Cycling & Inline Skating: Lose 450 kilocalories per day
Cycling uses fewer muscles than jogging or martial arts, for example - but still enough to burn plenty of calories. You can talk about about 450 kilocalories per hour when cycling and inline skating. Of course, as always, this depends on physical factors and the intensity of the workout, so this is only an approximation. In addition, cycling and inline skating not only improve your fitness, but also your coordination. They are easy to incorporate into everyday life and are therefore among the most popular and best sports exercises for losing weight.