Effective Exercises To Help You Lose Weight Ahead Of Summer.pdf

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Effective exercises to help you lose weight ahead of summer Francesca Specter, Yahoo Style UK Thu, 28 Mar 10:15 PM I…

Spring is a great time to kickstart your fitness regime. [Photo: Getty]

Whether you want to feel better day-to-day or look good for a fast-approaching holiday, the change in season may be the push you need to revisit your fitness regime. From cycling to running, there are plenty of calorie-burning exercises you can do to make the best of the longer days and the rising temperatures. Start by sorting you objectives, says Daria Kantor, founder and CEO of personal fitness smartphone app TruBe. “Some forms of exercise are better suited to achieving certain results,” she explains.

Running As well as counteracting stress and boosting endorphins, we all know running’s an effective weight loss method. “Running three or four times a week is an excellent way of establishing a sustainable fitness regime that can adapt to your schedule and ability to help you to reach your personal fitness goals,” says Kantor. READ MORE: A daily bath habit better for your mental health than exercise

High-intensity interval training (HIIT) Strapped for time? Try taking up HIIT – just 20 minutes of interval training a week (one minute high intensity followed by one minute off) is a time-safe but effective alternative to longer aerobic sessions, one study found. “I would recommend short, manageable bites of high-intensity training as these will not only help burn calories, but they will really boost your fitness levels in a relatively short time frame,” says Kantor.

Cycling If you hate running .– or have an injury that prevents you from doing it – cycling is a brilliant alternative to get cardiovascular

exercise into your day. “Cycling targets multiple muscles, speeds up your metabolism and effectively burns calories – all of which will get you one step closer to your fitness goals, whether they are weight loss, toning or improve energy levels,” says Kantor, who recommends doing it, like running, three to four times as week. READ MORE: Exercise in the evening helps you eat less What’s more, you don’t even have to treat it as a formal “workout” – as cycling to work can be just as effective for fat loss compared to doing it in your leisure time, according to one Danish study.

Skipping Straightforward, free and tinged with nostalgia, skipping is an often-ignored form of cardio which can reap serious benefits. Kantor recommends integrating just 10 minutes of skipping in four times a week – which is roughly equivalent to running an eight minute mile, and can burn up to 216 calories. “Skipping is known to be one of the best forms of cardio and HIIT workouts there is and, as it helps improve endurance, balance, coordination and agility, helps improve fitness training across other disciplines too,” she says. READ MORE: Try ‘exercise snacking’ to keep you fit

Kickboxing Kickboxing – proven to help build muscle mass – also provides a considerable calorie burn, according to Kantor. “Kickboxing is an excellent high-intensity workout that not only enhances your co-ordination and stamina, but also helps to tone your body and burns calories quickly,” she says. “For instance, in just an hour’s session, you can burn up to 900 calories.”