What are the best aerobic exercises to lose weight for beginners? Losing weight is not an easy task. It requires careful planning and preparation. There is no magic pill to burn calories. You have to increase motivation and follow your plan. Do you want to shed stubborn pounds?
If yes, you are in the right place. In today’s article, I will shed light on aerobic exercises to lose weight for beginners. Before that, it is essential to know whether aerobic exercises to lose weight are safe. Read on!
Aerobic Exercises to Lose weight – Safety?
Weight loss requires commitment, dedication, and motivation. At the same time, you have to think about aerobic exercise safety. For example, if you have poor health, it is essential to talk to your doctor. That way, you will know whether these exercises are safe for you.
For example, exercise lowers blood sugar levels. However, if you have diabetes, you must check your blood glucose levels. The purpose is to monitor your blood sugar levels before and after the workout. Likewise, I suggest eating a healthy snack before you perform the exercise. The reason is that you will lose essential nutrients when you sweat.
Besides, spend some time to warm up your body. It is crucial before beginning your exercise. Remember, this is even more important for people with muscle and joint paint. For example, warming up your body is essential before heading to the gym if you have arthritis. Make sure you wear comfortable shoes to cushion your feet and control your motion.
On the other hand, if you have asthma, make sure you perform aerobic exercise carefully. Do not perform activities like baseball and tennis because these can worsen your symptoms. Look for exercises with short bursts to rest your lungs. Always keep your asthma inhaler with you.
If you are a beginner, make sure you perform simple weight loss aerobic exercises. Start over several weeks and perform no more than 10-15 minutes a day. That way, you can reduce fatigue and overcome problems like muscle soreness. Consult your doctor for accurate suggestions and guidelines for your specific fitness level.
Aerobic Exercises to lose weight
Aerobic exercise to lose weight can increase your heart rate. These are practical exercises for weight loss. Not only do cardio workouts enhance your heart health, but they also increase blood flow to your muscles. As a result, your cells begin to burn fat, allowing you to achieve a healthy weight.
If you want to maintain your weight, you will need at least 300 minutes of mild to moderate physical activity. It means you will have to exercise for at least 60 minutes for 4-5 days a week. Likewise, if you are a busy person, divide your exercise into smaller workouts.
For example, you can exercise for 20 minutes in the morning. Similarly, you can walk 20 minutes in the afternoon. The same goes for the dinner. In the next section, I will discuss the best aerobic exercises to lose weight for beginners. Continue reading!
Low-Intensity Cardio
Weight loss for beginners does not mean performing high-intensity workouts. If you are a beginner with poor muscle health, I recommend performing low-intensity aerobic exercises. That way, you can avoid muscle problems and burn those extra calories.
Low-intensity workouts include swimming, power walking, bicycling, jogging, and aerobics. I recommend starting slowly to adjust to your new routine. Likewise, you should aim for at least 30 to 60 minutes of exercise five days a week. When you maintain your motivation, increase your time.
As you become physically fit, you can carry weights to jog, walk, or do other aerobic exercises. Low-intensity workouts are the best aerobic exercises to lose weight for beginners. Make sure you focus on them.
Jump Rope
The jump rope is one of the best aerobic exercises to lose weight. Not only does jump roping improve your cognitive function, but it also increases your coordination. Likewise, jump roping elevates your heart rate, increases blood flow to your muscles, and helps burn about 1,300 calories per hour. Here is how to perform the jump rope exercise.
- Warm-up your body with 10-12 jumps
- Continue jumping for at least two minutes
- Rest your body for 30 seconds
- Repeat the exercise to complete three sets
Remember, you can switch up your exercise routine. For example, you can jump on a single leg or both legs, depending on your fitness level. Overall, it is one of the best aerobic exercises to lose weight for beginners.
Burpees
It is my favorite exercise. Burpees is the best and one most popular aerobic exercise to lose weight for beginners. The reason is that burpees combine pushups, jumps, and squats. It is an effective workout, allowing you to burn fat in all parts of your body.
At the same time, you train your multiple muscle groups. These include muscles in your core, legs, and chest. Perform at least 10-15 reps in 30 seconds. Once done, rest your body for at least 30 seconds and repeat the exercise for five minutes.
HIIT Training
HIIT stands for high-intensity interval training. It is one of the best aerobic exercises to lose weight for beginners. HIIT increases your heart rate and burns calories, leading to fat loss. The exercise involves intense bursts that increase your heart rate. Remember, you must rest your body for at least 15-30 seconds.
HIIT is an excellent exercise for those who want to lose weight fast. The exercise is suitable for people who don’t have a lot of time. That way, you can exercise for a short period and achieve your weight loss goals. HIIT focuses on intense and strenuous workouts. Let me give you an example of HIIT training. Continue reading!
- Perform butt kicks for at least 30 seconds and rest for 15 seconds
- Next, you have to perform jumping lunges for 30 seconds
- Rest your body for 15 seconds
- Complete burpees for 30 seconds and then rest for 15 seconds
- Repeat these HIIT exercises for at least 10 minutes
HIIT training is the best way to increase your heart rate. An increased heart rate means higher calories are burning. Here is another example of HITT exercises, especially if you have a treadmill at home.
- Warm-up your body for five minutes
- Sprint on the treadmill for one minute
- Walk for 45 seconds and then run again
- Complete at least ten sets
Lunges
Lunges are one of the best aerobic exercises to lose weight for beginners. I love lunges because you can perform this exercise in various ways. For example, you can do lunges, forward, backward, unweighted, and weighted.
If you want to lift weights, make sure you hold a weight plate or a kettlebell next to your torso. You can also make it more challenging by lifting the weight over your head. Make sure you complete at least one set of 12 lunges per leg.
Step-ups
Everyone loves step-ups because they are the best aerobic exercises to lose weight. Not only does this exercise strengthen your core, but it also increases your heart rate. It means you will lose more calories.
At the same time, you will have a stabilized core, torso and strengthen lower back muscles. I recommend starting with a small step height of about 12 inches. You can progress to 24 inches or 30 inches height as your body becomes fit.
Moreover, complete five sets with ten reps per side. If you want to challenge yourself, add a kettlebell or dumbbell next to your chest. Makes sure you hold one in each hand. Not only will this exercise burn your quads, but it will also accelerate your heart rate, leading to increased calorie burn.
Running
Running is one of the most popular aerobic exercises to lose weight for beginners. Research shows that running for 10 minutes at a gentle or moderate pace can reduce:
- Risk of cardiovascular conditions
- Decrease risk of heart attacks and strokes
- Lower risk of cancer development
- Reduce the risk of neurological disorders
- Lower risk of obesity and diabetes
Although you achieve these benefits by a moderate running activity, I recommend running at least 2-3 hours a week. You can run for 30 minutes a day for five days a week to achieve long-term benefits.
There are various other benefits of running. For example, you have enhanced mood and improved sleep. Running increases blood flow to all organs, including the brain. As a result, your brain releases dopamine and serotonin. At the same time, your brain suppresses cortisol to improve your mood.
Swimming
Swimming is one of the best aerobic exercises for various reasons. The biggest benefit of this exercise is that it works on your entire body. There are many benefits of swimming, such as:
- Increased heart rate
- Toned muscles
- More strength
- Increased endurance
You can add freestyle, butterfly, sidestroke, backstroke, and breaststroke to add various styles to your swimming workout. Remember, each stroke focuses on a different muscle group. The water provides your body with gentle resistance, leading to increased heart rate. That way, you can lose weight. At the same time, swimming strengthens your muscles as you move through the water.
Aerobic Exercises to lose weight – Tips
Many people find it challenging to start and stick to an aerobic exercise routine. However, I will share with you some essential tips that can help you stick to the routine. Follow the tips and tricks given below to get the most out of these aerobic exercises to lose weight.
Eat the Right Foods
When you eat healthy foods, you can perform the exercise adequately. Eating the right foods will help maintain your energy levels. Make sure you have a snack before the training. Remember, avoid eating anything heavy. Instead, focus on eating a banana, dried fruit, trail mix, peanut butter, peanut crackers, and an energy bar.
A Good Night’s Sleep
A proper sleep routine is directly proportional to more energy and increased motivation. If you get plenty of sleep before exercising, you will perform the exercise adequately. You won’t feel sluggishness, fatigue, and exhaustion. It is essential to get a workout partner to ensure maintaining your motivation for the best aerobic exercises to lose weight.
Create a Workout Routine
If you want to lose two pounds, you will need to burn 7,000 calories. For example, if your goal is to lose two pounds a week, you will have to focus on a 1,000 calories deficit per day. Suppose your caloric requirement is 2,500 calories per day.
In that case, you will need to reduce calories by consuming 500 calories a day. At the same time, you will have to burn 500-1000 calories through exercise. Therefore, you need to create a solid exercise plan, including aerobic exercises to lose weight and strengthen training for 2-3 days a week.
Aerobic Exercise: Perform aerobic or cardio workout 3-5 days a week for 60 minutes each session.
Stretching Exercise: I recommend including stretching or flexibility exercises in your daily routine.
Strength Training: Perform strength training to improve your muscles for at least 2-3 days a week.
Rest: I suggest at least 1-2 days of rest every week. However, you can perform active recovery workouts, including stretching and yoga, on your rest days.
Final Words
What are the best aerobic exercises to lose weight for beginners? It is the most common question asked by people who want to lose weight. Remember, aerobic exercises require you to maintain motivation and dedication because losing weight is not an overnight job. Besides, it is better to join a gym and seek professional help.
However, some people prefer exercising at home. Even if you exercise at home, make sure you seek professional help. For example, you can read my blog posts to get professional and valuable information. I have written each blog post with good research. All these blogs are based on my research and experience.
Lastly, follow the tips and tricks given in this blog post to ensure you perform these aerobic exercises to lose weight in the right way. Post a comment if you know of any other aerobic exercises to lose weight for beginners. Until Next Time!
