Fitness
6 exercises that help lose weight without dieting – Times of India
Stairs climbingStair climbing is great when it comes to burning calories and improving cardiovascular health. It’s a high-intensity exercise that engages multiple muscle groups, particularly the legs and glutes. According to a study published in the British Journal of Sports Medicine, climbing stairs can help you burn about 0.17 calories per step, which adds up quickly if we make it a regular part of our routine.
– Start with a few flights of stairs and gradually increase the number as your stamina improves.
– Add stair climbing into your daily routine by opting for stairs instead of elevators whenever possible.
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Jumping ropeJumping rope isn’t just for kids; it’s a serious workout that can burn major calories in a short amount of time. A study from the Research Quarterly for Exercise and Sport highlights that jumping rope can burn up to 10 calories per minute. It also improves coordination, cardiovascular health, and muscle tone.
– Begin with short intervals, such as 30 seconds of jumping followed by 30 seconds of rest.
– Aim for a total of 10-15 minutes per session, gradually increasing the duration as your fitness improves.
Pilates
Pilates focuses on strengthening the body, particularly the core, and improving flexibility and posture. A study from the Journal of Strength and Conditioning Research found that participants who practised Pilates for 12 weeks experienced significant improvements in body composition and muscle tone.
– Look for beginner Pilates videos online or consider joining a class to learn proper techniques.
– Add Pilates into your routine 2-3 times a week for the best results.
Jogging
Jogging is a straightforward, accessible way to burn calories and improve cardiovascular health. According to research from the American Council on Exercise, jogging at a moderate pace can burn around 298 calories per 30 minutes for a 155-pound person.
– Start with walking and gradually increase your pace to jogging.
– Aim for 20-30 minutes of jogging 3-4 times a week, and mix it up with walking intervals if needed.
YogaYoga is often seen as a calming practice, but it can also be a powerful tool for weight loss. A study published in the Journal of Alternative and Complementary Medicine found that yoga practitioners had a lower body mass index (BMI) compared to non-practitioners.
– Start with beginner-friendly poses such as downward dog and child’s pose.
– Add yoga into your routine 2-3 times a week for the best benefits.
Strength trainingStrength training, or resistance training, is essential for building muscle mass, which in turn helps boost metabolism. A study in the journal Obesity found that people who engaged in regular strength training had a significantly lower risk of gaining weight compared to those who did not.
– Start with basic exercises like squats, lunges, and push-ups.
– Aim to strength train 2-3 times per week, gradually increasing weights and repetitions as you get stronger.