When trying to lose weight, there are several efforts you need to make, such as maintaining a healthy diet and exercising regularly.
However, for many people, including women, weight loss programs can be quite challenging, especially if the type of exercise is not suitable.
So, what kinds of exercises can help women lose weight quickly? Here are some easy options you can try, whether at home or at the gym.
Recommended Exercises for Women to Lose Weight Quickly
If you’re planning to lose weight, it’s best to avoid overly extreme diets and start exercising regularly instead. Here are some types of exercises you can try to help with weight loss:
1. Jogging
One of the easiest exercises to do is jogging. You can go for a light jog every day for around 30 minutes to burn approximately 300–700 kcal.
However, keep in mind that the number of calories burned will vary depending on several factors, such as your age, body weight, and the speed or intensity of your jog.
2. Push Up and Pull Up
Push-ups and pull-ups are two types of exercises that are also commonly used for weight loss. Both are effective for burning calories while building muscle, especially in the upper body, including the arms and shoulders.
For women, push-ups and pull-ups can be modified to make them more manageable, for example, by using a resistance band for pull-ups and doing push-ups for 8–12 repetitions across 3–4 sets.
3. Zumba
If you’re looking for a fun workout that can also burn calories effectively, Zumba is a great choice. Zumba is typically done in groups, following the rhythm of music.
According to research published by IOP Science, when done regularly, Zumba, classified as a high-intensity aerobic workout, can help reduce body weight significantly.
You can burn an average of around 500–800 kcal by doing a one-hour Zumba session.
4. Weightlifting
Another exercise that can help women lose weight quickly is weightlifting. Besides burning calories, weightlifting can also boost your metabolism and support muscle growth.
For women, weightlifting can be done in a safe yet effective way. For example, start by learning the proper lifting techniques to avoid injury.
When exercising, a recommended range for dumbbells or kettlebells is around 2–5 kg for those aiming to lose weight, but it should always be adjusted to your individual strength and ability.
5. Swimming
You may have often heard that swimming can help increase height. In addition, swimming is also highly effective for weight loss.
Swimming styles that can be included in a weight loss program include butterfly, breaststroke, and freestyle. According to research, swimming can help burn around 800 calories per hour.
In addition, if done intensively about four times a week, swimming can help you lose weight within 2–4 months.
However, keep in mind that the number of calories burned during a swimming session depends greatly on your age, body weight, and workout intensity.
6. Cycling
Cycling can also be an effective exercise for women who want to lose weight quickly. This activity is quite popular because, aside from being fun, it can effectively burn calories and help boost your metabolism.
Cycling helps maximize muscle contractions, allowing your body to keep burning calories even after you’ve finished your ride.
7. Kickboxing
One of the exercise options that can help women lose weight quickly is kickboxing.
This type of workout is considered a full-body exercise that is highly effective for building overall muscle strength, as it combines kicking and punching movements.
Kickboxing can also help improve flexibility, as well as enhance speed and agility.
8. HIIT Cardio
HIIT cardio, or High-Intensity Interval Training, is one of the best options when it comes to exercises that help women lose weight quickly. This type of workout is typically done in a short duration.
Even so, it can provide benefits that are up to twice as effective as moderate-intensity workouts. Some exercises that fall under HIIT cardio include:
- Jump Squats: A jumping movement performed from a squat position to target the thighs and glutes.
- Side Leg Raise: A movement that helps burn fat in the hips and outer thighs.
- Plank: A great exercise for strengthening the core muscles and improving posture.
- Lunges: Helps reduce fat in the front and back thighs.
- Squats: A highly effective exercise for training the lower body, including the thighs, glutes, and core.
- Burpees: A combination of squats, push-ups, and jumps that engages the entire body.
- Mountain Climbers: A movement that mimics climbing and is effective for working the abs while burning calories.
- Crunches: An exercise that focuses on the abdominal muscles, especially the upper abs.
9. Jump Rope (Skipping)
If you want to lose weight in a fun way, try making jump rope part of your routine.
Besides helping burn calories, jumping rope can also improve bone density, support cardiovascular health, and strengthen your lower body muscles (such as the calves and thighs), as well as your shoulders, biceps, and core muscles.
10. Aerobic Exercise
Aerobic exercise can also be a great option for women who want to lose weight quickly. To make it more enjoyable, you can join an aerobic class at a gym or follow an online session.
Aerobic movements are usually repeated several times, which helps the body burn a significant amount of calories.
The relatively fast-paced movements can also improve heart and lung function, help reduce the risk of heart disease, and strengthen the cardiovascular system.
Recommended Exercise Duration
Even if you’re highly motivated to lose weight, it’s important not to overdo your workouts.
According to the World Health Organization (WHO), the recommended duration of physical activity is around 150 minutes per week. This can be broken down into about 30 minutes a day, five days a week. However, for high-intensity exercises such as running, the recommended duration is about 75 minutes per week.
Those are some exercise recommendations that can help women lose weight faster. From aerobic workouts and weight training to HIIT cardio, all of these can help burn calories and improve body shape.
No matter which type of exercise you choose, make sure to stay properly hydrated before, during, and after your workout.
Thus, make sure you always have AQUA ready. With AQUA 600 ml, you can keep your body hydrated and stay prepared for intense workouts.
Why AQUA? Because not all water is AQUA. AQUA is naturally filtered through layers of mineral-rich rocks and processed without human contact, undergoing more than 400 quality checks before being distributed.
AQUA is an original Indonesian product that is Halal-certified and meets BPOM and SNI standards, making it safe for consumption. So, don’t forget to always have #AQUADULU when exercising, because AQUA is 100% Pure, 100% Indonesian, and 100% Halal!
