This conditions your body to get used to this kind of stress. He also notes that running slow is relatively easy on your body as far as exertion is perceived, but running fast at 80% of your capability is even harder, pushing your body even more to its limits. “Sprinting helps engage the core and offers shorter durations of runs at higher intensities,” Ryan adds.
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Whether it’s slow and steady, comfortable and hard, or intervals, variety is the key to constant adaptation.”
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Vary the speed within a workout, do some bursts of faster running, but also mix up the types of runs you do. “If you’re doing the same workout week after week, your body won’t have anything to adapt to. “The best way to burn calories while running is to vary your workouts,” says Natalie Dorset, a running coach in New York. Run in fartleks, which means speedplay in Swedish, where you pick up the pace every other street lamp or water hydrant you hit, and then slow down after you pass the next one. Running in intervals-speeding up and slowing down your pace-will help make the minutes and miles go by quickly. Just lace up your shoes and hit the road. Whether you love or hate it, running is one of the best and simplest ways to burn calories-and you don’t need a treadmill to do it. So if you want to implement interval training into your fitness routine to rev up your metabolism, here are the best exercises for weight loss. Remember, you want to be working at your maximum-leaving you out of breath by the end of that interval. As you progress, you can increase your time to 45 seconds of activity and 15 seconds of rest. If you’re working out in intervals, do the exercise for 30 seconds every minute and rest for the remaining 30 seconds. To help you find the a calorie-burning workout that fits your lifestyle and goals, we rounded up the best exercises for weight loss here. “Intervals offer a great way to harness individual victories after each rep or round of exercise-and not simply looking at the workout as a whole.” A lot of weight loss comes from the mental side of the spectrum too,” says Chris Ryan, one of MIRROR's founding trainers. “Intervals are a great way to promote weight loss beyond just the EPOC effect. LISS), according to a 2017 study from the European Journal of Applied Physiology. That means you burn calories long after you’ve finished your workout compared to doing a workout at a continuous moderate pace (a.k.a. This is what’s known as EPOC (excess post-exercise oxygen consumption).
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The intensity resets your metabolism to a higher rate during your workout, so it takes hours for your body to cool down again.
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Interval workouts involve alternating between short bursts of intense effort and periods of lower intensity or rest. Working out in intervals is one way to reap the benefits of cardio and strength, while maximizing your calorie burn in a short amount of time. To fit cardio workouts and strength training into your workout, consider interval training, which experts say is one of the best ways to burn fat. Why? Because muscles are metabolically active, so they burn calories even when you’re not exercising. If you’re walking or running like mad without the results you're looking for, building muscle may be key to moving the scale. But your best bet for weight loss is a routine that combines cardio and strength. Running on a treadmill will burn 25-39% more calories than doing kettlebell exercises at the same level of exertion, according to a 2012 study in the Journal of Strength and Conditioning Research. But what kind of exercise burns the most calories? These exercises for weight loss will guide you in the right direction.Ĭardio exercises, of course, will crush cals. Good news: You don’t even need to become a gym rat studies show that shorter periods of exercise are more effective for fat loss. When you’re working hard to get fit and lose weight, you want a regular routine that provides strong results.