Looking to shed some weight? Well, first of all, you need a good diet. In order to lose weight, you need to eat at a calorie deficit. This will force your body to burn the stored fat as an energy source, instead of the calories you consume. To work out your calorie intake per day, you need to use a calorie calculator. Then, you can eat slightly less than that. Aside from your diet, you need to incorporate some exercise into your daily activities. These are the sports that are best for weight loss.
- 1 Swimming (breaststroke): 458 calories per 30 minutes
- 2 HIIT (high-intensity interval training): 444 calories per 30 minutes
- 3 Running: 394 calories per 30 minutes
- 4 Rock climbing: 320 calories per 30 minutes
- 5 Zumba: 271 calories per 30 minutes
- 6 Basketball (playing a game): 345 calories per 30 minutes
- 7 Football (Soccer): 288 calories per 30 minutes
- 8 Walking: 150 calories per 30 minutes
- 9 Cycling: 225 calories per 30 minutes
- 10 Weightlifting: 112 calories per 30 minutes
Swimming (breaststroke): 458 calories per 30 minutes
Swimming is easily one of the best activities if you’re trying to lose weight. Because you are using your whole body and moving constantly, it burns a huge amount of calories in a short time (nearly 500 in 30 minutes). That makes it the most efficient way to shed extra fat. The other reason that swimming is such a good activity for weight loss is that the strain on your body is minimal. Unlike running, where your joints are experiencing heavy impact, swimming requires much less recovery time, which means you can do it every day. If you’re serious about weight loss, swimming breaststroke is the way to go.
HIIT (high-intensity interval training): 444 calories per 30 minutes
If you’re not a fan of being in the water, HIIT (high-intensity interval training) is the next best thing. You will burn a similar amount of calories and will feel much more exhausted afterward. HIIT involves small bursts of high-intensity activity, followed by a period of lighter activity. For example, if you are running, you would sprint for 30 seconds, then jog for two minutes. Repeat this process for 30 minutes to burn nearly 500 calories.
Running: 394 calories per 30 minutes
Running is a great way to lose weight because it uses your whole body. If you are not used to it, a 30-minute run will completely tire you out. The only problem with running is that it’s very heavy on your joints and limbs. Many runners experience knee and ankle problems later in life. To mitigate some of this damage, it’s important to have high-quality running shoes and run on soft surfaces where possible.
Rock climbing: 320 calories per 30 minutes
Rock climbing might not seem like the most obvious activity for weight loss, but it’s one of the best. It requires full-body strength, which means all of your muscles are being activated at once. Plus, it helps you develop incredible core strength, which allows you to do other activities with ease.
Zumba: 271 calories per 30 minutes
The Zumba craze has died down a bit now but it’s still a great way to shed the pounds. By incorporating cardio into dance moves, it aims to make exercising more enjoyable. Plus, because it requires constant movement, it burns a lot of calories in a short amount of time. If you aren’t the sporty type, Zumba is a great way to start losing weight.
Basketball (playing a game): 345 calories per 30 minutes
Basketball is one of the best group sports for weight loss because it involves a lot of different movements. First of all, you have to run up and down the court to cover the defense and go on the offense. That makes it similar to HIIT training because of the short bursts of high-intensity activity. Then, you have to move the ball, jump, and block with both hands. Look at the average basketball player and you will see that they don’t have an ounce of fat on them.
Football (Soccer): 288 calories per 30 minutes
Like basketball, football involves lots of short bursts of high-intensity activity. That makes it a form of HIIT training, which means it burns a lot of calories. When you are on the ball or trying to win it back, you will be using a lot of energy. Then, you might be walking or jogging for a couple of minutes. Also, due to the fact that a game of football lasts 90 minutes, you can burn nearly 1,000 calories in a match. After that, you’ll need to put your feet up, watch the Euros, and place a bet on Unibet EURO 2020.
Walking: 150 calories per 30 minutes
This might come as a surprise to some people but walking is one of the best activities for weight loss. It might not burn as many calories as HIIT for example, but it’s much more achievable. Going for an hour’s walk every day can burn 300 calories each time, which makes it a great way to stay within your calorie deficit range. Plus, you won’t need a huge amount of rest and recovery before going out again. The best exercise regime is one that you can stick to and walking is the easiest form of exercise.
Cycling: 225 calories per 30 minutes
In just 30 minutes, a cyclist can burn anywhere between 225 and 375 calories (depending on the intensity). That makes it a great way to lose weight. The other reason that it’s one of the best ways to burn fat is that it doesn’t impact much on your muscles. On your first ride, you will have sore calves, thighs, and glutes. But they will quickly become stronger. Plus, your joints won’t suffer at all. To increase the number of calories burned whilst cycling, you should incorporate a HIIT plan. Cycle hard for 30 seconds, then gently for two minutes.
Weightlifting: 112 calories per 30 minutes
You might be wondering why weight lifting is on this list. It doesn’t burn anywhere near as many calories as HIIT or swimming. However, weightlifting has a different advantage that makes it an excellent way to lose weight.
Weightlifting causes your muscles to grow. That means you can consume more calories per day, without putting on weight. So, not only are you burning calories, but you’re also increasing your maximum calorie intake. For maximum results, incorporate weightlifting into your exercise routine with plenty of cardio.