7 Best Exercises for Women to Lose Weight Fast
Is that a thing, you ask? Are there different exercises to lose weight for women and men? Well, the body types of men and women are entirely different and so is their weight loss process.
There has always been a weight loss war between men and women. In most cases – women fear a rapid weight gain than men!
And this is so true in so many ways. According to Dr. Kathleen M, women have to struggle way more with their diet than men, as the mechanism of weight gain in women is faster than men. “It seems like we women can just look at a decadent dessert and feel our hips widening, while all a man has to do is cut back his portions a little and watch the numbers on the scale drop”, Kathleen says.
So, it is evident, women need to be more conscious than men while they watch their weight. It is only unfair, right?
However, if we look at the matter deeply, we can see that women have a lot more reasons of gaining weight than men. These reasons might include – water retention post menstruation, bloating, pregnancy, and more!
To rid your weight loss factors, it is very necessary that you take extra care of yourself. If you’re striving to lose weight, you must follow a neat and nutritious diet and drink lots and lots of water along with a regular workout regimen.
Pay attention! I said a regular workout routine and regular means regular!
If you really want to shed those pounds faster than ever, follow these exercises to lose weight!
Along with that, incorporate the right weight loss diet.
Let’s explore:
Jumping
Sounds simple? Well, let me clarify! This doesn’t include just plain jumping. Here, you have to incorporate three different sorts of jumping exercises including – jumping on toes, jumping jacks, and rope jumping.
All these three exercises are good to start after you stretch for your workout session. This is because these will warm your body up for the other intense workouts.
• Start with jumping on your toes. You can begin with a set of 30 jumps and then repeat it thrice.
• Follow by jumping jacks. This can be done in the set of 30 in the beginning and then you can stretch out to 50 in a few days. Again, follow 3 sets of jumping jacks.
• According to Research Quarterly, a journal by SHAPE America, 10 minutes of rope jumping is equal to 30 minutes of running.
So, bring your jumping rope to action and start with rope skipping! This is one of the most effective cardiovascular exercises. It puts your entire body into action and impacts the arm muscles, belly, and legs. The skipping is to be done in 2-3 sets with at least 30 jumps in one set. Start with a number that you can achieve and increase it later.
Jumping is a vital part of the exercises to lose weight for women because of a number of reasons.
BENEFITS:
Jumping puts our whole body into movement. With jumping, our heart starts to pump blood faster that helps the whole body systems to get into quick actions. This increases the fat burning process, improves our digestion, purifies the blood, builds strength, and helps us sweat.
The increased fat burning, heart pumping, and sweating are the signs that you’re moving closer to shed those pounds faster! So, include jumping in your workout routine of exercises to lose weight for women, to tone up and shape up.
Lunges
In most women, legs are the pain areas! The stubborn fat gets accumulated in women’s legs and thighs, forbidding them to wear their favorite dress! Quite painful, isn’t it?
The accumulation of fat in the legs generally gives rise to cellulite that makes your weight gain look even worse.
And the worse part that again gives rise to the men women weight war is that cellulite is often seen in women and very rarely in men.
So, an exercise is needed that focuses mainly on your legs and thighs and your answer is – lunges.
• Stand with your feet hip-width apart and hold your waist from either side
• Bring one of your legs to the front, start with the right leg
• While keeping your spine straight, lower down your body till both your legs form a 90 degree angle
• Rise up again and bring your right leg back to its original position
• Now repeat with another leg in the front
• Carry out the lunges in the set of 10 reps for each leg and repeat in 3 sets
You can later increase the reps as your strength is built.
BENEFITS:
With the help of regular lunges, you target 3 main areas of your body – your legs, thighs, and belly.
All the three targets of lunges become toned with a regular routine of this exercise. Also, first you get to lose the fat accumulated in these areas through lunges and other exercises and then the legs, thighs, and stomach are toned. However, for this, you must continue doing your lunges in a regular routine.
A study has shown that forward lunges also help you build the strength of your lower limbs which is a plus! Also, you can get rid of the stubborn cellulite as you burn fat faster.
Thus, include lunges in your list of exercises to lose weight for women to follow a regular workout routine.
Running
No-brainer alert!
The whole world is well aware that running is the best form of workout. It is natural and doesn’t require any equipment. Plus, you can run in an open space, anytime!
Start your day with a long run. Just choose a place – a park, a location, a neighborhood, or any place. Fix the starting and finishing points according to your stamina and start running.
With running, you get to carry out the best cardiovascular workout and the more cardio you do, the faster you burn the fat.
A study conducted on mice shows that exercises like running lead to Whole-Body Vibration (WBV) that helps in burning weight faster. And the results are equally relatable to human body.
BENEFITS:
Running is one of the most effective exercises to lose weight for women. With a regular running, you get to boost your overall body metabolism. Your fat burning process is increased while you’re running as it activates a hyper cardiovascular activity. It also helps in a uniform movement of the body including your arms, shoulders, legs, thighs, and also stresses your belly area.
The plus point of running is that if you’re striving to lose facial fat – running will do it for you! That’s how effective it is!
So, start your day with a 30-minte running and watch yourself get leaner, faster! Bring out those running shoes, find a green and natural space and start your running regimen.
Burpees
The name sounds fun! However, this is one of the toughest exercises to lose weight for women. But what do they say about hard things? No pains, no gains!
Burpees target your legs, chest, and core. The exercise is quite effective to burn weight faster and build leaner muscles.
• Keep your feet shoulder-width apart and put your arms on the sides
• Push your hip back, bend your knees, and form a squat position
• Now, touchdown the floor with both your hands to the ground immediately in front of you, shifting your weight to your hands
• With a soft movement, jump back and form into a plank position
• Jump forward to bring your feet just outside your hands and jump up to stand with your hands stretched up in the air
• Again come back to the squat position and repeat 8-10 times
BENEFITS:
Burpees are a great way to burn your fat in so many ways together. Your hip, thighs, legs, stomach, shoulders, arms, and chest – all work in a great rhythm during burpees. This makes it one of the best exercises to lose weight for women. While doing burpees, your whole body is in action, giving a hyper movement to the whole body parts and thus, the fat of the whole body is burned simultaneously.
So, burpees it is!
Squats
This is one of the favorite ones when it comes to women. Squats are among the greatest exercises to lose weight for women. This exercise targets the lower limbs and stomach.
• Stand with your feet hip-width apart
• Put your arms on your sides or stretch them out in your front, holding some weight
• Lower down with your spine straight, till your thighs become parallel to the floor
• Don’t bend your knees forward and keep them in line with your toes
• Repeat in sets
You can try different versions of squats like single-leg squats, deep squats, etc.
BENEFITS:
Squats help you build toned muscles of your butt, legs, and thighs while keeping your stomach shaped. The exercise puts a load on the lower limbs as the whole body weight is shifted to them while being in a prescribed position.
Squats also help you maintain a good body posture when you carry them out with weight.
However, to avoid any injuries because of wrong squat position, it is advised to perform this exercise in front of professional trainers. The professionals know about the exact load and depth of the squats that would save your knees and back from the injuries.
So, squat your way to leaner legs, thighs, and a firm bubble butt!
Crunches
Now is the time to focus on your belly. A great number of women struggle with the stubborn belly fat that is a cause of continuous sitting, post-pregnancy fat, etc.
To get rid of the belly fat, crunches is the way to start with. With all the exercises mentioned above, crunches can prove out to be greatly effective in reducing your belly fat faster.
• Lay down on a hard surface and mount your knees with your legs a bit apart
• Place both your hands behind the back of your head to get a grip on your body
• Push your body to the front so that your torso is lifted up to reach your raised knees
• Make sure you don’t start with a jump or jerk as it might injure your back
• Lay back down and repeat on a constant pace
• Repeat at least 20 times in 3 sets
BENEFITS:
Crunches help in toning the muscles of your stomach and lower abdomen. This is one of the best exercises when you’re seeking a toned belly and abs. To target your belly fat, crunches must be done on a regular basis.
If you’re unsure about the position to be adopted for crunches, you can take help from a professional trainer. You can increase the number of sets and reps when your stamina is built up.
In A Nutshell
Being a woman, it is sometimes hard to take time out of your family, partner, kids, and work and focus on your body. Thus, you end up eating wrong and ignoring a regular physical movement. But you must know – it is a must to exercise regularly, not only for women but for all.
If starting off with a core workout seems a little too much for your altogether, you can start with a 45-minutes walk. Turn it into brisk-walking, then jogging, and then running. You will eventually push your way to the exercises to lose weight for women.
By adopting a regular workout routine with all the above-mentioned exercises, you will surely achieve that slimmer, leaner, and stronger body. With losing all that weight, you will find a better version of you that will be fitter, more beautiful, and healthier.
So, start with your workout routine, today! And don’t forget to accompany it with a good diet! I wish you a great luck for your journey to seek a better self.
