Run, bike, swim and sweat your way to weight-loss.
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To lose weight, you need to increase your physical activity levels and eat a healthy diet. Sweating on its own won't help you drop excess pounds; while you may lose some weight in a hot sauna, for instance, this is water weight and not fat-loss. Rather, exercise that makes you sweat raises the heart rate which increases the metabolism and burns off calories. Aim to do a heart-raising, sweaty workout five times a week for 45 minutes per session to drop extra weight.
Run Away Pounds
Sweat off pounds with running. Running raises the heart, breathing and metabolic rates for ultimate calorie-burning. Running at varying intensities, or speeds, as well as longer durations will maximize caloric burn. Running at a steady pace for 45 minutes to an hour will tap into fat stores for fat-burning. High-intensity interval training which involves alternating easier running periods with harder efforts keeps the body burning calories hours after your workout. Aim to do a steady-state run three times per week with two high-intensity workouts per week with a day of recovery in between. Run at a pace that gets you sweating and breathing harder than normal.
Circuits of Sweat
Circuit training involves performing a series of exercises back to back with no rest in between. The circuit is usually repeated two to three times with a short rest break in between each. This type of exercise elevates the heart rate and gets you sweating to burn off excess flab. Pick out eight to 10 exercises that target the upper-body, lower-body and core and do them for one minute each for a total of three circuits. Alternate high-intensity cardio exercises with lower-intensity strengthening such as jumping jacks, pushups, skaters, triceps dips, high knees, squats, biceps curls and jump lunges.
Jump Off Jiggly Pounds
Jumping rope is a high-intensity exercise that quickly raises the heart rate and body temperature for sweating off excess jiggly fat. This exercise burns approximately 10 calories per minute, according to ABC News which means that you can burn off 100 calories in 10 minutes or 200 in 20 minutes. To increase the length of time you can jump without stopping, alternate harder jumping efforts with easier recovery jumps and progressively increase jumping times. An intermediate workout would be to jump hard for 30 seconds followed by one to two minutes of lighter jumping. Repeat 10 times and include a five-minute warm-up and cool-down jog for a total of a sweaty 25- to 35-minute workout.
Spinning became a popular trend on the fitness circuit years ago as a great method to losing weight and getting lean legs. Fitness fiends jump on spin bikes in gyms and spin studios for a 30- to 90-minute session that involves cycling hard, slow, uphill and downhill for a sweat-drenching calorie-burning workout. Spinners control how hard they work by adjusting the resistance as instructed to them by a spin instructor in class. Alternatively, you can jump on a spin bike on your own time and do your own workout to start sweating off excess pounds.