We all go to the gym to lose weight and burn calories. But not all of us have time to go to the gym with our busy lifestyle. Aerobics is a perfect alternative for people who want to lose weight in the comfort of their homes without having to go to a gym by following a strict regime. Aerobic exercises use fat over carbohydrates to energize you during the workout and are called fat-burning exercises.
Go through this article to know more about using different Aerobics for weight loss to jumpstart your fitness journey. Read on!
What is Aerobic Exercise?
A moderately intense physical activity that improves cardiorespiratory fitness and your overall health is called Aerobic exercise. These exercises cause you to breathe hard and sweat. Aerobic exercises involve all the large muscle groups in your body since they have a continuous beat or rhythm.
You might feel slightly out of breath while performing aerobic exercises, so make sure you sit down and catch your breath in between to maintain the activity for long periods. Walking, running, swimming are some of the most popular aerobic exercises.
Are Aerobic Exercises Good for Weight Loss?
Here is how Aerobic exercises can be beneficial for weight loss:
- When practiced regularly, Aerobics makes your body feel light and energetic, allowing you to be more active. Being active will prevent you from gaining weight.
- Aerobics helps prevent the clogging of the blood vessels by reducing your blood pressure. It also reduces the chance of fat accumulation in your body’s cells and blood vessels.
- Aerobics helps you burn calories on a large scale.
- Aerobic exercises increase the amount of oxygen in your body, making your heart and lungs work harder. In addition, you can burn the body’s fat deposits with extra oxygen.
- Aerobics also improves your mood, which will prevent you from binge-eating preventing you from gaining weight.
Best Aerobic Exercise You Can Do To Lose Weight Fast:
In this section, we have presented you with a list of some of the famous and practical Aerobic exercises:
1. Step Aerobics for Weight Loss:
Step aerobics can be a perfect solution for weight loss because it primarily targets quads, glutes, hamstrings, and calves. In addition, performing step aerobics help boost your cardiovascular stamina, apart from toning your lower body. Start with 15 to 20 minutes of steadily walking up and down the stairs. Then you can increase the time to 30 minutes and increase the speed gradually. If you are a 155-pound person, you will be able to burn 744 calories with step aerobics.
2. Brisk Walking:
Brisk walking is one of the best aerobic exercises for moderate-intensity weight loss. As a rule of thumb, a person needs to move at a maximum speed of 4.5 mph to be brisk walking. Therefore, it is best to brisk walk for at least 30 minutes every day. According to a study, ten minutes of brisk walking can help you reach a moderate weight even if you are an inactive person (1). However, you will get the desired results when you pair brisk walking with proper dietary choices.
Cycling is one of the famous aerobic exercises for weight loss that helps give a workout for your heart, blood vessels, and lungs. In addition, you will be able to improve your overall fitness as cycling enables you to breathe deeper, perspire and experience increased body temperature. You can start slowly and gradually increasing the cycling intensity as per your convenience. You will be able to burn at least 300 calories in an hour with steady cycling.
4. Skipping Rope:
Skipping is yet another aerobic exercise we all are familiar with and part of our childhoods. You can burn as many as 450 calories by practicing skipping for 45 minutes. This aerobic exercise targets quads, glutes, calves, and shoulders, toning the muscles in the process.
5. Jumping Jack:
If you are looking for an aerobic exercise that focuses on your quads, then the Jumping jack is a perfect choice. It helps target the outer thighs, hamstrings, upper and lower back, groin, abs, and shoulders. In addition, it helps tone the excess fat in the areas toning the muscles aiding in healthy weight loss. You will be able to lose around 200 calories by practicing jumping jacks for about 30 minutes. But instead of doing it continuously, take a 5-minute break between three ten-minute sessions.
Jogging is a form of aerobic exercise that will help you lose weight and boost your heart’s health. It is also an excellent cardiovascular workout that helps maintain blood pressure by pumping blood faster to your heart. Jogging is a bit slower than running and helps you lose weight at your pace. You can lose about 200 to 500 calories in a 30-minute jog.
A burpee is an aerobic exercise that involves your entire body intensely by increasing your flexibility, blood circulation, strength, and heart rate in the process. Burpees are usually included in strength training which is primarily an anaerobic exercise. But it is utilized as an aerobic exercise when done in succession over a more extended period. You can lose anywhere from 135 to 350 calories while performing 30 minutes of burpees.
8. Mountain Climber:
Mountain climber is an aerobic exercise that helps activate muscles throughout your body and is a form of bodyweight exercise. A mountain climber is an exercise performed by bringing knees to your chest one at a time in rapid succession within a minute. By completing this exercise for an hour, you can lose 650 to 700 calories.
9. Bear Crawl:
Ear claw is a form of aerobic and effective core exercise that will help you get a dose of cardio in some cases. Performing this exercise will help build strength and stability boost shoulder strength, which aids in weight loss in the tummy area and helps build muscle strength. It is also effective in improving cardiovascular health by boosting your metabolism.
10. Sprinter Sit-ups:
Suppose you are looking for an aerobic exercise that gives you a sculpted belly by strengthening your muscles. In that case, the sprinter sit-ups can be a perfect choice. Even simple sit-ups will aid in weight loss, and the sprinter sit-ups will help you lose weight and strengthen your core in the process. Just make it a part of your workout routine to see the best results. You can lose as much as 60 calories while doing sprinter sit-ups for ten minutes.
11. Butt Kicks:
Butt kicks are jump training or a type of plyometric exercise that helps maintain your body health. It is also a powerful aerobic exercise that helps boost muscle strength and endurance by using resistance from only your body weight. It also helps work your cardiovascular system keeping your heart healthy. In addition, this exercise targets your glutes and hamstrings.
12. High Knees:
High knees are a cardio-intensive aerobic exercise that strengthens all the muscles in your legs, engages your core, and improves momentum and flexibility. You can incorporate high knees exercise into various workouts to attain many physical benefits. For example, you will burn 3.5 to 7 calories per minute if you perform them at a moderate pace. At the same time, you can lose seven calories per minute if you do them vigorously.
Zumba is an aerobic dance for weight loss that quickly gains popularity globally. Zumba combines international and Latin music with dance moves alternating between slow and fast rhythms. This process helps improve cardiovascular fitness in a fun-loving way. Of course, you can incorporate your movements too to create your routine. But to lose weight, consistency is the key.
Swimming is an excellent aerobic exercise that aids in weight loss and benefits our body in many other ways, such as preventing heart attacks, normalizing blood pressure, etc. In addition, swimming helps your hands and legs remain in constant movement, toning the large muscles, toning them in the process. You can divide 30-minute swimming sessions into three ten-minute sessions, or you can also swim for 30 minutes stretch. With 30 minutes of swimming, you can lose up to 250 calories.
15. Water Aerobics:
As the name suggests, Aerobics performed in the water are called Water Aerobics, also called waterobics, aquatic fitness, and aquarobics. It is a type of resistance training done vertically and in waist-deep or deeper water. Water aerobics provides a good cardio routine making it an excellent option to lose weight.
For anybody to remain healthy, it is recommended that anyone exercises for a minimum of 30 minutes every day. Aerobic exercises for weight loss are an excellent solution for people who don’t want to go to the gym and want to work out in the comfort of their homes. With the list of aerobic exercises mentioned in this article, choose the one that suits your body type the most to help you lose weight. Don’t forget to let us know if you found this article helpful!
Disclaimer: The information provided in this article is based on research and not a replacement for professional advice. Consult a trained professional before starting anything new. The website is not responsible for the authenticity and accuracy of this information.
1. How much water should we drink during an aerobics session?
Ans: Whether it is Aerobics or any other workout session, indoors or outdoors, you must keep yourself hydrated because we sweat a lot during these sessions.
- Drink two glasses of water two hours before starting a workout.
- Drink a few sips of water in between workouts.
- Once you are done with your aerobics session, drink two more glasses of water.
2. How long will it take to lose weight?
Ans: It is necessary to burn more calories than consumed. Therefore pick an aerobic exercise that suits your body type. If you follow the routine consistently, you will see a difference in your weight within two weeks.
3. Is it necessary to have a pre-workout snack?
Ans: You will need the energy to do aerobic exercises. Therefore it is best to have a simple pre-workout snack that should include carbs. But don’t eat a full meal, but keep it simple.