If you find that jogging or running outdoors is hard on your joints, try running on softer surfaces such as grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.
Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying at home.
Harvard Health estimates that a 155-pound (70-kg) person burns about 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bike at 12 to 13.9 mph ( 19-22.4 km / h).
Not only is cycling great for losing weight, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and lower risks of heart disease, cancer, and death, compared to those who don’t cycle regularly.
Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight bearing and low-impact exercise, so it won’t put a lot of stress on your joints.
4. Resistance exercises
Resistance exercise is a popular option for people looking to lose weight. According to Harvard Health, it is estimated that a person weighing 155 pounds (70 kg) burns approximately 112 calories for every 30 minutes of resistance exercise.
Also, resistance exercise can help you build strength and promote muscle growth, which may raise your resting metabolic rate (RMR), or the number of calories your body burns while at rest.
One 6-month study showed that simply doing 11 minutes of strength-based exercise 3 times a week resulted in an average 7.4% increase in metabolic rate. In this study, this increase was equivalent to burning an additional 125 calories per day.
Another study found that 24 weeks of weight training resulted in a 9% increase in metabolic rate among men, which is equivalent to burning an additional 140 calories per day. Among women, the increase in metabolic rate was approximately 4%, or an additional 50 calories per day.
In addition, several studies have shown that your body continues to burn calories for several hours after a weight training exercise, compared to aerobic exercise.
5. Period training
Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short periods of intense exercise that alternate with periods of recovery. HIIT exercise usually lasts 10-30 minutes and can burn a lot of calories.