The seven best exercises if your main goal is to lose weight

If you are taking a place in your busy daily schedule to do exercise and so slim down Those kilos you've been getting lately, you probably want to know if it's really worth it, right? Some people defend what to do cardio It is the best method to burn calories, while others swear to train with weight It is the most suitable way. Well, it's time to make things clear.

It is true that people tend to spend more calories while doing cardio -like running- compared to lifting weights. "But dumbbells and anaerobic workouts increase oxygen consumption after exercise and burning calories after training is maintained for quite some time," explains the physiotherapist Laura Miranda in 'Women´s Health'.

The reason why resistance exercises have such a prolonged calorie elimination effect is that, the higher the intensity, the more oxygen your body will need after training to recover and repair the muscles, Miranda explains. By choosing workouts that increase that subsequent burning effect, "You get more for your long-term effort. Muscle is the most metabolically active tissue, so the more we have, the more effective we are to burn calories throughout the day," he says.

Weight training increases oxygen consumption after exercise and, therefore, burning calories after activity

After the explanation you probably keep thinking, and which exercises burn more calories? Then we give the answers with seven perfect workouts to lose weight.

Jump rope

This training could have a loss effect of between 667 and 990 calories For every hour of exercise. Of course, for these calculations to be fulfilled you must turn the rope at least once per second. The expert recommends putting weight on the arms and shoulders to make it more effective.

Run down the mountain

Running through the bush or an exercise to climb stairs it can make you lose between 639 and 946 calories For every hour of exercise. Miranda recommends "running at a fairly high pace for about 20 seconds, continuing with a recovery run for a minute and repeating," says Miranda.

kick boxing

This is a sport of japanese fighter and western development, in which boxing techniques are mixed with kicks from some martial arts such as karate and muay thai, thus being related to the martial arts of the east.

Performing this training for an hour can mean your body lose between 582 and 864 calories. The specialist emphasizes the need to maintain rest periods between rounds of punches and kicks. You should perform 30 seconds of rest for every 90 of combat.


Perform high intensity intervals With the bike it can make you lose between 568 and 841 calories for every hour of training. This intense exercise should be followed by a quieter ride to regain strength.

To run

Yes, it sounds simple, but running can be one of the best allies to lose weight, yes, it is not worth any kind of rhythm. To eliminate between 566 and 839 calories this must be constant (that is, if your maximum capacity is a 10 you must run to a 7). This will allow you to continue burning additional calories for the rest of the day, even if you are not training.

Kettlebell Exercises

If you decide to do a series of exercises for an hour with a kettlebell, also known as a kettlebell, you can get to burn enough calories, specifically, the specialist calculates that between 554 and 822.

The specialist points out that making a circuit of this training can keep afterburning up to 36 hours After you leave the gym. For best results, make sure you don't stop to rest between each movement.

Stationary bicycle

Cycle here at a good pace for an hour can help you lose up to 738 calories. To get rid of as much fat as possible Miranda recommends that you start with 10 seconds of intense pedaling (100 RPM or more) and 50 seconds of rest. Then, go to 15 seconds of sprints and 45 seconds of rest; Then do 20 seconds of sprints and 40 seconds of rest.