The process of weight loss is complex with the ideal combination of the right type of effort and patience. Exercising regularly can increase overall energy, improve metabolism, and burn calories. However, your current fitness level defines the right type of exercise for your weight loss journey.
Read on to learn more about the top and most effective exercises for beginners, intermediates, or advanced levels of fitness.
Beginners: Basic exercises
If you've started exercises recently only, it is crucial to start gradually and slowly for a strong foundation and to prevent possible injuries. The low-impact movements and cardiovascular exercises are easy solutions for beginners to burn calories and these cover:
- Brisk Walking
It is easy to start your exercise routine with brisk walking at about three to four miles per hour. It helps in improving your cardiovascular health, boosts overall energy levels, and burns sufficient calories. You can gradually increase your pace and duration as per improvements in your fitness levels.
- Bodyweight Exercises
Push-ups, lunges, and squats build strength and muscles for beginners at the fitness level. It increases muscle mass which in turn boosts metabolism for easy weight loss. You can start by performing basic push-ups with at least two sets of five to ten push-ups. Lunges can be two sets of eight to ten repetitions per leg and squats can be two sets of ten to fifteen repetitions.
- Stationary Biking
If asked for a low-impact cardio exercise for beginners, it is hard to miss the effectiveness of stationary biking. It focuses on cardiovascular health and helps burn calories. You can start with twenty to thirty minutes of stationary biking at a moderate intensity without getting over-exhausted.
Intermediates: Focusing on strength and endurance
Intermediate exercises are ideal for individuals progressing in their fitness levels. Hence, intermediates must focus on building strength and endurance along with burning more calories. Some of the effective exercises for intermediates are:
- Interval Training
It refers to an alternative method of short bursts of intense activity and time of low-intensity exercises or rest. It is an effective exercise for weight loss as it burns calories in a short time while improving the metabolism during rest time, called the afterburn effect. Some of the easy but impactful interval training exercises are jump squats, burpees, and mountain climbing.
- Resistance Training
When aiming for muscle building and weight loss, you can increase your basal metabolism rate with resistance training. The top choices are to use resistance machines, barbells, and dumbbells. It is easy to target different muscle groups in your body with a full-body workout using rows, bench presses, and deadlifts.
- Swimming
A low-impact yet full-body workout, swimming involves different muscle groups for great cardiovascular health. Freestyle, backstroke, and breaststroke involve different muscle groups which makes swimming an all-around workout. Alternating between different strokes helps prevent muscle overuse.
Advanced level: Maximizing strength and fat loss
When your body is accustomed to regular exercises, it is time to push yourself to improve cardiovascular endurance, build muscle mass, and focus on higher-intensity workouts. The impactful exercises for challenging your body and contributing to your overall growth in weight loss refer to the following:
- Jump Training
These are the best high-intensity and explosive movement exercises for improving speed, increasing power, and burning fat. You can go for box jumps, jump lunges, and tuck jumps with a focus on soft landings to prevent injuries.
- Advanced HIIT Workouts
These involve heavier resistance exercises and complex movements to increase intensity. The best examples cover tire flips, sprints, battle ropes, and kettlebell swings. You can maximize the calorie burn in advanced high-intensity interval training (HIIT) by combining cardio and strength exercises.
- CrossFit
It is a high-intensity fitness program combining the different components of cardio, gymnastics, and weightlifting. It covers different challenging workouts for improved fat loss, endurance, and strength. You can start with the scaled CrossFit programs and then gradually increase the intensity.
Final words
Tailoring your workout to match your fitness level requires consistent efforts and progression. It is easy to go with the specific exercises based on your fitness level at beginners, intermediates, or advanced.
Do not miss combining exercises with a healthy diet and lifestyle choices. Visit https://curalife.com/products/curaslim for more on managing your fitness levels.