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Top 3 Best Weight Loss Exercises

Many people have been emailing me and asking what are the best exercises to do when trying to lose weight quickly. Traditionally everyone runs if they want to boost weight loss but I have three other exercises that I guarantee will help burn off the fat faster.

(Note: Running is still one of the best exercises but this post deals with exercises other than running in order to keep weight loss cardio a bit more interesting.)

Top 3 Best Weight Loss Exercises Background
Firstly let me give you a little background as to how and why I have chosen these three exercises as the best for weight loss.

It all started back in high school when I was an obsessed soccer player and long time martial arts practitioner. Every day I would train for at least four hours and I was always on the lookout for new exercises to boost my fitness, strength and of course to make my body look a bit better.

The mix of martial arts and serious soccer was a good one. I was able to use the training methods of one to boost the performance of the other and as a consequence I found some really good training routines. Whenever I found myself putting on a bit of fat due to eating more for bodybuilding I would revert back to these weight loss training routines and burn the fat off in no time.

Here are my top three weight loss exercises:

# 1 | Boxing
Hitting the heavy bag has always been one of my favourite forms of fitness and losing weight. It is one of the hardest things you can do if you do it right.

The thing that is great about hitting the boxing bag is that you use your entire body. You have to spring forward with your legs and each punch uses not only your arms muscles, but all of your midsection and torso in order to get the right amount of power. All of this is happening while you are ducking and weaving - everything gets used!

It is very rare to see an overweight boxer and a lot of this has to do with the boxing bag. Going as hard as you can on a boxing bag for three minutes is enough to make even the fittest person collapse. Another great thing about the heavy bag is that you can never stagnate if you give it your best. The reason for that is because as you get stronger, so do your punches. You will always be puffed out after a boxing session because you always give it your best. Just because you are fitter than you were two weeks ago doesn’t make going 100% on the back any easier!

How to:
In order to have a good heavy bag weight loss session you need to wrap your knuckles well and wear a pair of thick boxing gloves.

Start with a warm up, some jogging, stretching and perhaps some pushups. Time your boxing sessions by going for 10 rounds consisting of three minutes each. Try to not stop for very long during those three minutes. Have a 30 second rest after each round. Make sure you use a mix of left jabs, hooks, crosses, uppercuts and even kick the bag if you feel like it!

# 2 | Skipping / Rope Jumping
Again, this weight loss cardio exercise came from the boxing influence in my life. All boxers jump rope as it has many advantages.

Firstly, skipping/jumping rope uses your whole body. You will notice that after your first few sessions your back, shoulders and calf muscles will be burning.

Secondly, you can alter the pace of the rope jumping workout so that you can either focus on fitness or on duration so that you can burn more fat. A good way to increase the intensity is to do double jumps whereby the rope passes under your feet twice on one jump.

How to:
Again do a short warm up and then simply jump rope as fast as you can. Try to do it the way the boxers do it by putting one foot in the front and alternating with each jump. Feel the motion of the rope and try to be as natural as possible.

If you are going a slow pace try to skip for at least 20 minutes before breakfast if you want to maximize weight loss. If you are doing it for fitness try and make the workout similar to a boxing match by going as fast as you can for three minutes and then having a short rest.

# 3 | Rowing Machine
I bet you have all seen these at the gym and thought: “I’m not getting on that; I’ll look stupid!” Well, I hope next time you see it you will fight to get on it because it really is one of the best things you can do for weight loss.

Like the other two exercises, the rowing machine uses your entire body. To perform a row you have to use your whole upper body as well as your legs and butt. Especially you will feel this in your back and shoulders.

Many people at the gym only use the rowing machine as a warm up before doing weights but I highly suggest you use it as your weight loss cardio form for a few weeks. Set the machine for 20 minutes and then take note of how many miles you can do in that time. Make sure you beat that distance next time you come back. If you repeat this three times a week (especially if you do it before breakfast) you will burn off fat faster than you thought possible!

Conclusion
Try some of these exercises as a supplement to your usual cardio and you will be surprised. If you alternate each workout between these three you will find you burn a lot more fat than if you just ran all week or just rode a bike.

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