Lose Weight and Build Muscle Quickly with these 5 Exercises

Lose weight and build muscle quickly with these 5 exercises
Lose Weight and Build Muscle Quickly with these 5 Exercises

Last update: 22 April, 2021

There many ways to lose weight, including maintaining a balanced diet and leading a structured life to include regular exercise. Including healthy behaviors in your daily routine can result in huge changes in your body’s health and fitness level.

You probably already know that diet and exercise are the fundamental pillars of weight loss. It can be overwhelming to decide what type of exercise will work best for you — there are so many forms! We are here to help. Below is a list of highly effective exercises for you to consider.

Exercises to lose weight quickly

There are more healthy and effective options to lose weight without leaving our health aside. While some magazines will make you believe that you have to spend hours in the gym or eat an apple every day, there are lots of effective options to lose weight. These are not costly in time and money and include:

1. Routine of legs and glutes

These exercises are great for women (or anyone!) who wants to lose weight in their legs or mid-section. Try to fit in this 10 minute routine after about half an hour of aerobic exercise (such as, a stationary bike, Stairmaster or treadmill).

Start with squats (3 sets of 15 repetitions each), then do step-ups on a bench or ladder (3 sets of 15 repetitions), leg extensions and elevations while in an all-fours position (3 sets of 20 repetitions per leg), scissor kicks while lying on your back (3 sets of 15 repetitions per leg) and glute bridges (3 sets of 10 seconds each).

squats exercises lose weight

2. Sprints

Sprints are another great option to lose weight. The great thing about running is that you do not need any particular item or device. Sprints can be done on a treadmill or with a TRX system, or outdoors on a track or trail.

The exercise involves running or simulating running at full speed for 1 minute, with 30 seconds of rest between repetitions. Repeat at least twice. This exercise burns calories in addition to improving cardiovascular and respiratory strength.

3. Spinning

Spinning is a powerful aerobic exercise that you can practice in a spinning studio, stationary bike, or regular bicycle outdoors.

Spin classes in a studio are intense — the studio pumps up the music, dims the lights and encourages pedaling to the music. Many spin enthusiasts love to strengthen their legs, increase their physical and cardiorespiratory resistance, and perspire heavily, which helps with losing weight easily.  

4. Abdominal routine

Lots of people dread working out their abdominals because it can make you “feel the burn”. But ab exercises do help you to lose weight, especially in the hard-to-reach belly region. This routine lasts only 10 minutes and combines exercises to target different abdominal zones.

ab zone bicycle kicks

Start with 20 sit-ups. Lie face-up on your back, with your knees bent and the soles of your feet resting on the floor. Place your hands on the nape of your neck and sit up until your elbows reach your knees. Next, do 20 repetitions of a basic crunch, with your knees raised and your legs crossed.

Once you have finished your crunches, start in the same position with your back on the ground. Instead of doing a full sit up to reach your chest to your knees, move your torso side to side to pinch your side abdominals. Once you have done 20 repetitions, do 20 repetitions of bicycle kicks, where you lie on your back and continuously pedal your legs, as if you are riding a bike.

5. HIIT (High Intensity Interval Training) exercises

Although by definition HIIT is a high intensity discipline, you can also include this move in your routine, at a lower level of speed. Make sure to include exercises at different speeds and intensities to lose weight.

Burpees, work the glutes, arms, abdominals, pectorals and quadriceps, and are a great HIIT move. Start in a standing position and squat down until you touch the floor with your hands. Bend your knees and kick your feet back so you are in a push-up position. Lower your chest to do a push-up, then kick your legs back to the starting squat position. Explosively jump up, and repeat.

lose weight abdominals

Another of HIIT’s best exercises is the jump squat. Stand up straight to start, with your feet shoulder-width apart. Jump up and close your legs, while clapping your hands above your head. When your legs are closed, your arms will be too; the same applies when your legs are open. Do 3 sets of 20 repetitions each.

Along with a good diet and adequate rest, routinely doing these simple exercises will help you lose weight quickly. In addition to helping you lose weight, exercise is great for improving your stress levels and helping you feel your best.

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