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Effective Workouts for Weight Loss

By Rachel Carver

Regular exercise is an important part of any weight loss plan. However, every workout will not change the number on the scale. When selecting an exercise plan, consider these factors.

Weight loss and fat loss are different - Most people want to lose fat. Some fat-burning workouts, such as strength training, will increase muscle. This can cause weight gain.

Fat loss is determined by your calorie burn - Working out gives you health benefits and can reduce fat, but you need to pair exercise with a balanced diet to see results.

Work out consistently - While some exercises burn more calories than others, you need to find something you will keep doing. Only exercising once every two weeks will not give you results.

Here are some exercises that will help you lose weight.

Bodyweight Exercises

Bodyweight cardio exercises such as burpees, jumping jacks, and alternating boxing punches in a low squat can help you accomplish your cardio and strength training goals. You do not need equipment for an intense bodyweight workout. These exercises can increase your strength over time and burn calories.

High-Intensity, Steady-State Circuit Workout

Perform 6 to 10 one-minute workouts in a rotation without rest. Complete the rotation three times, resting about one minute between each one. This short workout is very beneficial, especially if you add lower and upper body exercises into the circuit.


Regardless of the bike you choose, studies show cycling can be a very effective weight loss workout. Consistent bike riding can improve your health, and even pedaling to work or to get groceries can burn fat.

Jump Roping

A jump rope is portable and can be used anywhere. This workout can burn between 600 and 800 calories an hour. You will most likely not jump rope an entire hour, but adding this to bodyweight strength exercises will give you a fun and calorie-burning circuit.


This full-body workout is very effective for weight loss. Rowing also works well for people with different physical abilities. People with vision loss have decreased their fat mass with this workout.


Incorporate sprints into your run to increase your calorie burn. Follow five minutes of easy running with a 30-second sprint. Repeat this rotation five times. Running burns a lot of calories, but you still need to choose healthy foods to achieve your weight loss goal and to maintain your desired weight.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Denver, Colo.

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