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Top Exercises For Weight Loss for Women in 2022


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    Finding a suitable workout regimen that offers maximum results is often challenging for women trying to lose weight. If it is taking longer than you want to reach your fitness goals, then here is a guide for you. Achieve your weight loss goals faster with the best exercise chart of 2022 that includes exercises suitable for women trying to lose weight.

    10 Best Exercises For Weight Loss For Women

    A good workout routine offers weight loss benefits beyond the calorie-burning effect. Here is a list of the top 10 effective exercises that will help you shape up your body along with expert advice on how to engage with each of them:

    1. Jump Rope:


      Jump rope is one of the best cardio exercises for women looking to lose weight at home. This full-body workout engages your core, and fires up your quads and glutes while involving little shoulder and arm action that improves your cardiovascular health and body coordination. You will burn more calories quickly, making it the best cardio exercise for weight loss.

      Expert tip: Start with your feet together for 60 seconds of freestyle rope jumping and then change positions. Rest for 2 minutes and repeat for three more sets.

    2. Running:


      Running is one of the most underrated exercises, which does not require any equipment but offers excellent weight loss benefits. Regular running torches the harmful visceral or belly fat, which helps you lose weight quickly.

      Expert tip: If it feels hard on your joints, try running on the grass or some cushioned surface.

    3. Cycling:


      Cycling is another excellent exercise for weight loss. You can enjoy a great ride outdoors or even indoors on a stationary cycle. It is a low-impact exercise that benefits people of all ages and fitness levels.

      Expert tip: 30 minutes of cycling on a stationary cycle at a moderate pace can help burn a good number of calories.

    4. Strength Training:


      Strength training is crucial for women to build, strengthen, and maintain muscle mass. Another advantage of strength training is that it helps increase the body’s basal metabolic rate, where you will burn calories even at rest. Your body also burns extra calories at a much faster pace.

      Expert tip: Combine cardio and strength training exercises to build lean muscle mass while losing harmful fat.


      Exercise for strong bones!

      In general, a woman’s body demands extra nutrition for physiological processes such as menstruation, pregnancy, lactation, and menopause. Additionally, when a woman reaches menopause, her ovaries stop generating estrogen, a hormone that helps produce bone-forming cells. Lack of estrogen reduces the bones’ ability to absorb calcium, making them weak. Thus, women with sedentary lifestyles are more likely to develop osteoporosis than those who are physically active. A marked decrease in physical activity results in a profound decline in bone mass.[1] Both pre-and postmenopausal women can strengthen their bones and reduce bone loss by engaging in combined-impact exercise regimens — impact exercise with resistance training.[2]
      Weight-bearing aerobic exercises like walking, jogging, climbing stairs, sports like tennis, and dancing with strength or resistance exercises, where your joints move against some kind of resistance like free weights, machines, or one’s body weight.[3]


      -Lavanya Parthasarathy, PhD, CDE

    5. Interval Training:


      Interval training refers to short bursts of exercises with alternate recovery periods to burn more calories than any other workout. HIIT or High-intensity interval training is also considered the best exercise to cut belly fat and give maximum results in minimum time.

      Expert tip: Choose from exercises such as running, cycling, etc. and have a rest time between these exercises.

    6. Yoga:


      Yoga is a popular balance exercise that improves body posture and flexibility and controls body weight with simple poses.

      Expert tip: Padmasana, Bhunjangasana, Balasana, and Tadasana are some of the recommended poses for weight loss.

    7. Pilates:


      A great beginner-friendly exercise, Pilates can help you burn calories while having fun at it. It is an excellent workout for improving body coordination, lower back flexibility, and endurance.

      Expert tip: Combine Pilates with a healthy diet to boost weight loss.


      Exercise and Hormones

      Increasing your physical activity may be the key to balancing your hormones and reducing problems like stress, depression, lack of sleep, weight gain, and mood swings.
      Exercise lowers stress by increasing dopamine in the brain. Serotonin, also released after exercise, helps get a good night’s sleep, enhance your mood, social behaviour, digestion, and hunger.
      When in harmony, thyroid, progesterone, insulin, and cortisol have the biggest impact on metabolism and the effectiveness of your weight loss regimen depends on these four hormones. Around 1-2 HIIT sessions per week coupled with lower intensity and recovery-based exercises can help improve the levels of these hormones.[4],[5] It is important to keep a check on these hormones so that you have a most successful weight loss journey.


      -Lavanya Parthasarathy, PhD, CDE

    8. Swimming:

      Swimming is a fun exercise to reduce body fat, improve flexibility and get in shape and provides many other significant health benefits.

      Expert tip: Swimming is a low-impact exercise suitable for women of all ages.

    9. Burpees:

      Burpees can help burn a good amount of calories in less time while promoting lean muscle growth as they simultaneously target your core, chest, and legs.

    10. Squats:

      Squats are simple exercises that help build body strength and promote weight loss. Squats engage your core and entire lower body to burn calories and build muscles.

    While these exercises are great for women looking to lose weight, it is also essential to practice them safely. Seeking professional help from experts can help you create a realistic weight loss goal and achieve them with ease.

    Must Read: Which Exercises Burn Most Calories?

    Safety Tips For Women While Exercising!

    Follow these safety tips to get the most out of your exercises, maintain proper form and avoid injuries:

    • Warm up for at least 10 minutes before any workout.
    • If you are a beginner, start at a moderate pace and gradually boost your activity level.
    • Always listen to your body and do not overexert. Cut short the workout session if you feel dizzy, dehydrated, sick, or tired.
    • Hydrate yourself well, especially with drinks that replace fluids with electrolytes.
    • Choose clothes and footwear correctly. It is best to replace your workout shoes every six months.
    • Maintaining a proper posture is necessary for strength and interval training workouts. So, don’t struggle to lift heavy weights until you perfect your pose.
    • Use weights as per your lifting capacity. Follow equipment instructions diligently.
    • Don’t hold your breath while lifting weights as it may increase your blood pressure and make you dizzy or nauseous.

    Must Read: What Are The Essentials Of A Safe Workout?


    For weight loss, both exercise and nutrition intake is important. These daily exercises at home for women will boost your weight loss efforts, and if you remain consistent, you can maintain your weight in the long run. Start at a comfortable pace and gradually increase the intensity and duration to reach your target weight faster while avoiding any injuries that can hamper your weight loss efforts.

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    About The Author

    Kushneet Kukreja

    Kushneet Kukreja

    A postgraduate in Biotechnology from Kingston University and an ISSA Certified Specialist in Fitness & Nutrition, Kushneet Kukreja is a passionate writer who works in close association with the dermatologists at our head office to generate valuable and scientifically accurate content for our blog.

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