Weight loss can feel like a strenuous task, especially if you don’t see any results. It can become easier to manage if you take it slow and make a few changes to your food and lifestyle. You can simply and safely drop up to 3–5 kilos (between 6–11 pounds) in a month by making a few minor adjustments to your everyday routine.
With our help, nothing will stop you from achieving your desired goal weight. Committing to your exercise routine and eating habits can go a long way. There are numerous straightforward high-intensity interval training (HIIT) exercises that you can perform that can help you lose weight quickly.
How Much Physical Activity Do You Need To Do?
You will need at least 150 minutes of moderate cardio exercises or 75 minutes of strenuous flexibility workouts throughout the week. Additionally, it’s crucial to engage in strength training and muscle workouts bi-weekly.
These are some easy methods that will help you lose weight in just one month.
Try Out Some Cardio
Try out some aerobic exercises. This will help improve your lung and heart strength. Cardio is the easiest way to lose weight.
A study done on overweight patients noted that adding 40 minutes of cardio, three times a week reduced body weight by 9% over half a year. You’ll see amazing results once you do 20–40 minutes of cardio daily. Cardio exercises like bicycling, jogging, boxing, and swimming can help you lose weight quickly. You can also enroll in some hip-hop dance classes or fitness classes as an alternative to a gym.
Incorporate Resistance Training
In this type of physical activity, you’re trained to work against a strong force to develop muscles and gain strength. It can also increase metabolism and facilitate weight loss, along with several other health advantages.
According to a study involving 40 women, resistance training led to significantly lower fat mass. Likewise, a different study of 61 individuals found that resistance training for nine months raised an average calorie expenditure by 5%. This training can be improved by using equipment at home or bodyweight mobility workouts.
Do HIIT Exercises
HIIT exercises keep your heart rate elevated while alternating between short bursts of action and rest intervals to promote fat burning and weight reduction. It’s an immensely powerful method and the best way to lose weight.
According to a study, nine men that did a 30-minute HIIT workout had a greater calorie-burning effect than when they tried out biking, running, and resistance training. A different study found that men who performed HIIT three times a week for just 20 minutes without implementing any additional dietary or lifestyle modifications shed 17% of their body fat over 12 weeks.
Start by substituting HIIT workouts for your cardio and performing one or two of these fitness workouts each week. You can alternate between walking and running every half a minute. You can also try jumping jacks, squats, and pushups.
Here’s a plan on how you can carry these out:
Burpees
This is cardio in its purest form. You won’t even have to use treadmills or go for a run. Do 15 of them before moving on to the next exercise if you want to complete a circuit. Perform three sets of 25.
Plank Pushups
This is a different type of pushup. Hold the plank position for 5 to 10 seconds before switching to a pushup. If you want to complete a circuit, try doing 15 of them or three sets of 25 at once.
Jumping Jacks With Weights
You can either hold 1-kg dumbbells or tie 1-kg weights to your ankle. Perform 100 of them if you choose to complete a circuit. If this is the only exercise you want to continue with, then you can even do five sets of 200.
Squats
Squats are a fantastic exercise for toning your full body, especially your sides and stomach. Repeat 25 of these if you wish to complete a circuit. If this is the only exercise you want to continue with, you can do five sets of 50.
If our beginner guide has got you pumped up, wait until you see what else we offer. FitEgine offers you guides and reviews on workout routines through our informative blogs. If you are looking for ways to lose weight fast with exercise, hip-hop dance classes, and affordable yoga classes, we’ll help you find them! You can also join one of our classes at LifeSpan Pilates.
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