Burning more calories than you consume is the most important factor for losing weight. If you want to lose weight, you should exercise regularly to help burn calories. If you do not have a lot of time to exercise, you should pick efficient exercises for weight loss—those that burn the most calories in the least amount of time. You can pick from a variety of efficient exercises.
If you live in an urban area, you probably see people running for exercise on a daily basis; it is one of the most popular exercise activities for weight loss. According to Harvard Health, if you weigh 155 pounds, you will burn more than 700 calories per hour while running at a pace of 10 minutes per mile and more than 900 calories per hour running at a pace of 8 minutes per mile.
Rope jumping is a practical weight loss exercise because you can do it almost anywhere at any time. If you weigh 170 pounds, you can burn almost 200 calories in just 15 minutes while jumping rope. If you're short on time and can't drive to the gym, jumping rope is an easy activity to add to your routine right in your home.
Karate is a martial art consisting of defensive and offensive techniques using your entire body, according to the University of Michigan Shotokan Karate Club. You can practice karate on your own, or you can attend a karate school. While practicing karate, you will use approximately 900 calories per hour if you weigh 170 pounds. Along with helping you lose weight, karate can be effective way to physically defend yourself if necessary.
If you live in or are visiting a location in a cold weather climate, skiing is an efficient way to burn calories. If you weigh 155 pounds, you can burn between approximately 600 calories per hour while cross-country skiing. If ice skating is more your speed, you can burn over 500 calories per hour on the ice rink.
Squash is a racket game played in a rectangular room with four high walls. You typically play the game against one opponent, but you can also play doubles squash. The object is to hit a squash ball against the front wall so it will bounce more than once before your opponent can hit it. Playing squash will give you an efficient workout for weight loss because it involves repeated short bursts of sprinting. According "Sports and Exercise Nutrition," you can burn nearly 900 calories per hour while playing squash.
- "Sports and Exercise Nutrition (Third Edition)"; William D. McArdle, Frank I. Katch and Victor L. Katch; 2009
- University of Michigan Shotokan Karate Club: What Is Karate?
- SquashGame: How to Play Squash---A Beginner's Guide
- Harvard Health Publications: Calories Burned in 30 Minutes of Leisure and Routine Activities
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.