If you are looking for physical activity to shed extra kilos, then we have a workout that can make you sweat, the way you want. This physical activity is none other than aerobic exercises, which can pump your heart faster and supply more oxygen-carrying blood to the whole body with every beat. With this exercise, the lungs adapt to take in more oxygen, making the muscles more efficient in using it. With the help of this article, we will try to figure out some of the best aerobic exercises for weight loss that you can try both in the gym and at home.
Performing aerobic exercises usually involves the whole body and uses oxygen which is involved in the cellular reactions that provide the body with the energy necessary to perform the activity. The cells throughout the body increase the number and size of the mitochondria, which is the powerhouses of the cell, that uses oxygen to create energy that can fuel important reactions throughout the body, Mitochondria is a part of the body’s cells that turn oxygen into energy which each cell uses to function.
Benefits of Aerobic Exercises
With wholesome benefits, aerobic exercises are a set of workouts that promotes the circulation of oxygen throughout the body. This will help your heart work faster and thus makes you breathe more and more. Below are some of the benefits, let’s check how they are beneficial for our overall health and fitness.
- Great for Weight Loss – Aerobic exercises help to burn calories. Regularly following even 30 minutes of low to moderate-intensity workouts can lead to losing out excess weight or may even help maintain an ideal weight.
- Improves Cardiorespiratory Fitness – If you are regularly following aerobic exercise for 30 minutes, it can help improve the capacity to use oxygen and transfer the same into several parts of your body. This happens gradually through an increase in the size of the heart’s pumping chambers which allows them to send the same amount of blood without the need to pump fast. As you get used to the intensity of exercise, it becomes easier and can also undertake an activity for longer.
- Improves Mood – Aerobic exercises can lead to the release of happy hormones, which we all are aware of now. Moving your body even sometimes can help improve your mood. This is confirmed by one of the studies where individuals who were suffering from depression were asked to do 30 minutes of daily aerobic exercise which included walking on a treadmill. All individuals reported a significant reduction in their stress levels and symptoms of depression.
- Boosts Heart Health – Aerobic exercises help to improve the efficiency of the heart to pump blood to muscles. Regularly following aerobic exercises like walking, jogging, swimming, etc, helps to lower cholesterol levels and help raise the good cholesterol levels in the body. This can also help control blood pressure levels.
Top 10 Aerobic Exercises
1.) Skipping – Skipping is considered one of the best aerobic exercises for weight loss. Many studies have confirmed that practising skipping for 45 minutes can burn as many as 450 calories. It works on the muscles of your shoulders, calves, glutes, and quads. To perform skipping, stand with your feet shoulder-width apart and hold the jump rope’s handles firmly. Swing the rope atop your head and jump quickly as the rope nears the front of your feet. It might need a little practice to get going at a faster rate, which comes with regular practice.
2.) Jumping Jacks – Jumping jacks are considered one of the best aerobic exercises for weight loss. The Jumping jack is a total body exercise that primarily focuses on your quads. In lesser degrees, it also impacts your shoulders, abs, groin, calves, lower and upper back, hamstrings, and outer thighs. To perform this exercise, stand straight with your feet together and hands alongside your thighs. Now, jump with your feet spread sideways and arms above your head simultaneously. Jump back to the normal position. 30 minutes of jumping jacks can help you shed 200 calories. However, doing it continuously could be a challenge and monotonous. Thus, break them into three sessions of 10 minutes each and get a 5-minute rest in between.
3.) Stair Climbing – Stair climbing is considered one of the best aerobic exercises for weight loss. This aerobic exercise primarily targets your calves, hamstrings, glutes, and quads. Apart from toning your lower body, it boosts the stamina of your cardiovascular system. Walk up and down the stairs for 15–20 minutes at a steady pace. Gradually increase the time to 30 minutes and your speed to a faster rate.
4.) Butt Kicks – Butt Kicks are considered one of the best aerobic exercises for weight loss. This exercise works on your hamstrings and glutes. To perform this, stand with your feet shoulder-width apart and bend your arms towards the sides. Bend your right knee like you are jogging and touch your butt with the right ankle. Repeat with the other leg. Keep the pace slow until you have perfected it. Complete 2 or 3, 30-second to 1-minute sets.
5.) Mountain Climber – Mountain Climber is considered one of the best aerobic exercises for weight loss. The primary muscles this exercise works upon are the abs, glutes, hips, and legs. To perform this, get into a high plank position with your core tight. Now, bring your right knee up towards the centre of your stomach and quickly switch to the left leg. Begin with a slower pace and increase it gradually. Do 1–2 sets of 8–10 repetitions. It is necessary to align your body properly during this exercise.
6.) Bear Crawls – Bear Crawls are considered one of the best aerobic exercises for weight loss. This exercise strengthens your whole body and increases muscle power. It boosts your metabolism and improves cardiovascular health. To perform this, get down on your legs and hands, with knees slightly bent, but with your back flat. Walk in this position with your right foot and left hand forward, followed by the left foot and right hand forward. This completes one repetition. Practice 2–3 sets of 15–20 repetitions each.
7.) Burpee – Burpees are considered one of the best aerobic exercises for weight loss. Burpees are intense full-body exercises that increase your blood circulation, heart rate, strength, and flexibility. To perform this, stand with your feet shoulder-width apart and get into a squat position. Bend forward to place your palms in front of your feet and stretch your feet behind to get into a plank position. Immediately, return to the squat position and jump. Practice 3–5 sets of 8–15 repetitions each.
8.) Squat Jacks – Squat Jacks are considered one of the best aerobic exercises for weight loss. This exercise works great on your lower body and improves posture and stability. To perform this, stand with your feet together and hands alongside your thighs. Jump up and spread your feet while you settle into a squat position. Push through the heels and jump back up and return to the starting position. Do 1–2 sets of 8–15 repetitions each.
9.) Inchworm – Inchworm is considered one of the best aerobic exercises for weight loss. This exercise gives a complete warm-up to your body. It strengthens your arms, chest, upper and lower back, and abs. To perform this, stand with your feet shoulder-width apart. Bend at your waist and let your hands touch the floor. Walk your hands forward to attain a plank position. Once you are in the plank position, walk your feet towards your hand and stand. Practice 2–3 sets of 10–15 repetitions each.
10.) High Knees – High Knees are considered one of the best aerobic exercises for weight loss. To perform this, stand straight with your feet shoulder-width apart. Lift your knees up to the waist level and drop your feet slow down. Repeat with the other leg. This completes one cycle. Practising high knees burns more calories and increase the metabolism. Practising sets of 30 seconds each as long as you can comfortably manage helps.
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.