Weight Loss

How To Lose Weight Fast With Exercise?

How to lose weight fast with exercise? It’s been about five months since we wrote our new year’s resolutions and one common goal among many is to shed off the extra weight we gained during the festivities.

How To Lose Weight Fast With Exercise
How To Lose Weight Fast With Exercise




Unfortunately, some give up before meeting their target.

This piece will give tips on how to maintain your exercise routines, the benefits of regular exercises, and tips on how to lose weight fast using practices.

Exercises To Lose Weight Fast at Home?

Here are exercises that will help you lose weight fast.

1- Running

Running is an excellent cardio exercise as it involves the entire body, it is also recommended if you want to shed off the extra kgs. The effectiveness of running varies depending on the speed and the time allocated for running.

Below is a detailed breakdown.

If you run for 30 minutes, with a speed of about 5mph, then you are likely to burn 298 calories. If you run with a speed of 6mph, the energy used will amount to approximately 372 calories. With a speed of 7.5mph, the amount of calories consumed is about 465 calories.

2- Cycling

To lose weight, the number of calories we lose need to be more than the calories we consume; this is because, the more the calories, the higher the weight gain. Cycling has been proven to use up energy, in turn, using up calories consumed, leading to weight loss.

Research has shown the number of calories one loses while cycling ranges from 400 to 1000 calories. These numbers, however, differ depending on the intensity of the cyclist.

3- Bodyweight exercise

For those looking to burn the extra fats, but still, build muscles. The bodyweight exercises can also be done at the comfort of your house. Some of these exercises include;

4- Push-ups

Push-ups work your chest and arms, in just a few weeks you start seeing those biceps and pectoral muscles.

  • Planks and side planks, these exercises help work your abdomen muscles and make you lean.
  • Jumping jack, jumping jack will not only help you shed off those extra pounds but will also increase agility.

Other exercises to help you lose weight fast are; squats, crunches, sit-ups, mountain climbing, and Russian twists to mention a few.

How To Lose Weight Fast And Easy?

How to lose weight fast with exercise?

There are many methods one can use to lose weight; however, for a healthy, active, and life-changing method exercise does it all. Besides losing those extra pounds, activity has been associated with several other benefits to the body.

Some of the health benefits of exercise include;

5- Helps to boost one’s mood

After a long day, you need to lift your spirits and get re-energized for the next day in addition to a warm bath, some candles, or even a good meal.

Exercise has been proven to boost one’s mood, by exercising you increase blood flow to your brain and other parts of the body.

Some exercise such as running, swimming, hiking, and walking, allow you to enjoy nature, and this helps improves creativity by having time to recharge.

Helps in the proper circulation of blood




For a successful work out session, it is crucial to exhale and inhale properly, the constant breathing in, increases the amount of oxygen in the boy, in turn, promoting proper circulation of blood.

So the next time you are working out, take a few seconds in between to exhale and inhale. This also helps prevent fainting.

6- Helps to rectify posture

Exercises are designed to involve specific parts of the body; for instance, squats aid in improving the back.

  • Improves one’s prowess in sports by increasing stamina and strength.

By continually exercising, one increases the body’s ability to withstand pressure and other stressful situation.

One of the ingredients to a successful career in sports, one has to exercise. And this not only increases the physical strength but also increases one’s mental ability.

Essential Tips to Losing weight Fast With Exercises

Working out should be an everyday routine for a healthy and productive life. However, if you are starting, here are a few pro tips to keep in mind.

7- Have a Goal

Write a list of the things you would like to achieve after a certain period; this will help to remind you why you started this journey regularly.

Having a clear plan also helps you identify the ideas you have made. For instance, if you set a two week s goal to lose 5 pounds but end up losing 2 pounds, you can point out things you did and feel the need to change for better results.

8- Have an Accountability Partner

Our second pro tip involves starting the work out journey with someone who will motivate you when you feel like giving up. In the initial days of exercise, it might be hard, and if you do not have a reliable support system, you may end up giving up before attaining your goal.

The good news is, after a few months you might be able to do it on your own, so if you are thinking of exercise, let your spouse know about it, your best friend or better yet involve a gym instructor.

9- Be consistent

Third pro tip for succeeding in the exercise regime is consistent. To achieve maximum benefits, you need to be consistent in your work out.

What this means is; if you have decided to work out every three days of the week, you need to push yourself to work out three days.

Great tip, sometimes you might not feel like working out, but even in those dull days, you want to watch a movie and rest take 15 minutes to stretch and do one routine.

This will eventually help you form the habit of exercise.

Bottom Line

To lose weight fast there are several things to consider, the duration of the exercise, for the best results, increase the time.

If on the first day you run for 30 minutes, consider increasing to 45 minutes.

Also remember, for exercise to be effective watch what you eat and lastly stay hydrated.




About the author

Urman Khan

My name is Urman Khan. I am from Bareilly India. I love to share health and fitness guides. I happy to tell about workout plan, diet, fitness, and tips related to health. For more information visit gohealthline.com

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