The 9 Best Exercises For Weight Loss Ranked In Order Of Effectiveness

Any kind of exercise, done regularly and consistently, will yield you weight loss results. But, if you are looking to maximize your efforts (and who doesn’t want to do that?), adding some of these moves to your current routine could see your calorie burning potential  rise significantly!

The following exercises are ranked in order of effectiveness and their calorie burn estimates have been based on the averages for someone weighing 125 pounds and someone weighing 185 pounds. Remember, the more you weigh, the more calories you will burn in these exercises. And don’t worry, we didn’t forget that added bonus — the ‘afterburn effect.’  New York City-based trainer Noam Tamir, C.S.C.S., owner of  TS Fitness, has suggestions for how these exercises can be modified to enhance that afterburn and keep you burning calories long after your workout is complete.

Are you ready?

The Exercise: Jumping rope (120 skips per minute)
Calories burned: 667-990 calories/hour
Get the bonus burn: Use a weighted rope to engage your arms and shoulders even more.

The Exercise: Running (10min/mile)
Calories burned: 566-839/hour
Get the bonus burn: Add short bursts of sprints or faster running into your jog, says Tamir. He suggests keeping things at a 2:1 work-to-rest ratio. That is 60 seconds of running, followed by 30 seconds of walking.

The Exercise: Kettlebell intervals
Calories burned: 554-822 calories/hour
Get the bonus burn: If you do HIIT exercises using a kettlebell, you see an afterburn that lasts up to 36 hours says Tamir! For best results, make sure you are doing a fluid circuit and not stopping for rests in between. Try alternating between upper and lower body exercises so you can work out for longer periods of time.

The Exercise: Kickboxing
Calories burned: 582-864 calories/hour
Get the bonus burn: Whether you are kickboxing at home or in a class, try to keep your rest periods short. Aim for 30 seconds of rest for every 90 seconds of work.

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The Exercise: Stationary bike (at a vigorous pace)
Calories burned: 498-738 calories/hour
Get the bonus burn: Tamir suggests you start with 10 seconds of intense pedaling and 50 seconds of rest. Then, move to 15 seconds of sprints and 45 seconds of rest. After that, do 20 seconds of sprints 40 seconds of rest. He also says you shouldn’t be afraid to increase the resistance as you progress.

The Exercise: Rowing machine (150 watts)
Calories burned:  481-713 calories/hour
Get the bonus burn: To get the most of this exercise, row super fast for one minute intervals and then 30-60 seconds of active rest by doing squats, push-ups or planks.

The Exercise:  Stairs (77 steps/minute)
Calories burned: 452-670 calories/hour
Get the bonus burn: Stairs are a great aerobic and anaerobic exercise. To boost it a little, hold a one- to five-pound dumbbell in each hand to engage your upper body.

The Exercise:  Elliptical
Calories burned: 322-478 calories/hour
Get the bonus burn: Challenge yourself and get more of a burn by changing up the incline and resistance levels during the workout.

The Exercise: Power Yoga
Calories burned: 226-335 calories/hour
Get the bonus burn: “Strength-driven practices, where you match the breath with the movement, is where you would have the most afterburn,” says Tamir.

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Source: Women’s Health

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