I know you must think about what type of activity can help a person burn more fat. I have a list of exercises that help you lose weight as much as you can, but before I start, I want to say that these exercises work when you have the desire to lose weight, otherwise they will not help you.
If you are a busy person and can’t go to the gym and outdoors, you can do bodyweight exercises to lose weight as well. You don’t necessary any equipment to exercise.
7 Best Exercise For Fat Burn
These are some of the exercises that solve the question- what type of activity can help a person burn more fat?
Jogging is a huge exercise to help you lose weight fast.
Harvard medical school studies that a 70 kg person can burn approximately 298 calories per thirty minutes of jogging at a speed of 8 km/h pace.
More, studies have found that jogging can help burn harmful visceral fat, generally known as belly fat.
Jogging is a great exercise that can be done anywhere and is easy to go into your weekly routine. For beginners, aim for 15-20 minutes 3-4 times per week.
If you are struggling to jog outdoors because of your joint pain. Try running on softer surfaces which will make you feel more comfortable like grass.
Nowadays many treadmills are in the market which come with cushioning surfaces, which may be easier on your joints.
2. Weight Training
Weight training is an effective choice for people looking to lose weight.
According to Harvard medical school it’s estimated that a 70kg person can burn 112 calories per 30 minutes of weight training.
Also, weight training can help you to build muscle growth and strength, which can easily raise your resting metabolic rate (RMR).
Another study found that 24 weeks of weight training gives you a 9% increase in metabolic rate in men, which equates to burning 140 more calories per day. For women, the increase in metabolic rate was nearly 50 calories or 4% per day.
Swimming is a fun and unique way to lose weight and get in shape.
Harvard medical school studies that a 70kg person burns 233 calories per 30 minutes of swimming.
How you swim affects how many calories you burn. If a 70 kg person is doing the backstroke, it burns 298 calories, Butterfly 409 calories, treading water 372 calories.
Another benefit of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for those who have injuries or problems in their joints.
Walking is one of the great and easy exercises for weight loss.
Walking is convenient and easy for beginners to start exercising without feeling overwhelmed or needing to buy equipment. And, it’s a lower-impact exercise, which means it doesn’t stress on your joints.
According to Harvard medical school, it’s estimated that a 70kg person burns approximately 167 calories per half hour of walking at a moderate speed of 6.4 km/h.
You can do this exercise easily into your daily routine-for example you replace driving by walking to your office, school, college etc.
For better results try walking during your lunch break, taking your dog for extra walks or taking the stairs at work.
For beginners, aim to walk 30 minutes 2-3 times a week. You can increase your walks as you become more comfortable doing this exercise.
Interval training is popular with the name of high-intensity interval training (HIIT), which refers to short bursts of intense exercise that alternate with recovery periods.
High-Intensity interval training workout of 10-30 minutes can burn a lot of calories that means high-intensity interval training (HIIT) can help you burn more calories while spending less time exercising.
Moreover, many studies have shown that high-intensity interval training is especially effective at burning belly fat.
Yoga is a popular way to relieve stress and exercise.
While it’s not usually thought of as a weight loss exercise, it burns less calories and offers many health benefits that can help you to lose weight.
Harvard medical school studied that a 70 kg person burned approximately 150 calories per half hour of practicing yoga.
According to the yoga group, they experienced improvements in mental and physical well-being.
Apart from burning calories, studies have shown that yoga can teach us mindfulness, which can help you to avoid unhealthy foods and a better understanding of your appetite.
Most of the gyms offer yoga classes but you can practice yoga with reading blogs and watching yoga videos.
You can do yoga at your home, as it gives you a comfortable environment.
Cycling is a popular exercise that improves your stamina and helps you lose weight.
Although cycling is a traditionally outdoors thing, many fitness centers and gyms have stationary bikes that allow you to cycle while not going outside.
Harvard medical school studied that a 70 kg person burns 260 calories per half hour of cycling on a stationary bike at a normal speed or 298 calories per half on a bicycle at a normal speed of 19-22.4 km/h.
Not only is cycling good for weight loss, but studies have found that people who ride cycle daily have better fitness or great shape, a lower risk of heart disease, and insulin sensitivity.
Cycling is great for all people from beginners to athletes. Plus, it’s a non-weight-bearing and low impact exercise, so it won’t get much stress in your joints.
How Much Weight Will I Lose Doing These Exercises?
How much weight will you expect to lose from those exercises which are mentioned above? So, it depends on many factors.
- Age– Older people tend to carry less muscle mass and more fat mass. This decreases your RMR, A less RMR can make it more difficult to lose weight.
- Starting Weight– People who have more weight they lose more pounds and those who have less weight they lose fewer pounds but still, the percentage of body weight loss is the same.
- Diet– Weight loss depends on what type of diet you follow, Thus a calorie deficit is important to lose weight.
- Medical Conditions– People with medical conditions like hypothyroidism and depression may lose weight at a slower rate.
- Sleep– Studies have shown that a lack of sleep may slow the rate at which you lose weight and increase your cravings towards unhealthy foods.
These are some factors that can differ your weight loss results.
I hope you get your answers about what type of activity can help a person burn more fat. But remember 20% workout and 70% diet is the thumb rule to get a better physique. So diet is a major role in getting results. If you want more information about diet then checkout gastric sleeve pouch 10 day reset diet. If you like that diet so you can continue the rest of your life to stay healthy.