Getting fit is an initiative many of us want to pursue in the New Year. Luckily, fitness experts have provided three key exercises to help keep you fit and energized for the rest of 2023 and beyond. The experts recommend three types of exercises to help you reach your goals in 2023: cardio, strength training, and compound movements.
Cardio helps strengthen our cardiovascular fitness while also burning fat; it’s primarily focused on aerobic activities like running, swimming, and biking.
Strength training increases muscle mass through such activities as weightlifting or calisthenics, improving muscular endurance and joint stability.
Finally, compound movements—involving multiple joints contracting simultaneously- provide more functional movements, enabling us to do everyday tasks with greater ease. Combining these workout components delivers excellent results, improving all aspects of physical health and leading to a healthier lifestyle. Continue reading to dig deeper into each of these exercise types and the benefits they have to offer.
1. Cardio
Cardio is one of the best exercises for weight loss in 7 days. It not only burns fat but also helps to build a strong cardiovascular system. Aim for around half an hour of moderate-intensity cardio exercise daily, such as running, biking, or swimming, to get the fastest result.
Related Article: 60-Minutes Explosive Workout: Perfect Abs With Cardio and Resistance
Cardio Intervals Vs. Steady State Training
Your fastest weight loss exercise plan will depend on your fitness goals. Cardio intervals involve short bursts of intense activity followed by extended rest periods, while steady-state cardio is a more moderate pace maintained throughout the workout. For those looking to slim down in 2023, our experts recommend doing both types of exercise for maximum results.
There are different types of cardio, but the two main types of cardio are steady-state cardio and interval-based cardio.
Cardio Intervals:
Cardio intervals are an effective way to break your workout routine! You can use any exercise you're passionate about with brief, intense activity followed by extended rest periods. Typically, the intense parts last one or two minutes, while recovery takes twice as long. Try it out today!
Steady-State Cardio:
Steady-state cardio, such as running or cycling at a consistent speed over an extended period, is excellent for enhancing your stamina and endurance. You'll even be able to burn off some calories due to the increase in heart rate - although this won't reach optimal levels like it would with interval training.
Numerous research studies have proven that HIIT (high-intensity interval training) yields much better results than consistently doing steady-state exercises when trying to lose weight; many people will switch between the two types of cardio days within their overall routine.
With many cardio options, such as biking, jogging, walking, and dancing, you don't have to jump into something strenuous that puts strain on your joints just because weight loss is a target.
High-Impact Cardio Vs. Low-Impact Cardio
One of the most important decisions when designing an exercise program is choosing between high-impact and low-impact cardio. High-impact activities involve more force on the body and can lead to an increased risk of injury, while low-impact activities are less likely to cause injury due to their gentler nature.
High-impact cardio often involves more intense, higher-intensity activities such as running or jumping. They provide an excellent cardiovascular workout and can help to build endurance, strength, and agility. High-impact activities can lead to increased heart rate, improved blood flow, and greater calorie burns in the same amount of time as low-impact exercises.
Low-impact cardio is generally easier on the body than high-impact exercises, as they involve less stress on joints and muscles. Swimming, walking, and biking can all provide cardiovascular benefits without putting undue strain on the body. Low-impact activities often require more duration to achieve the same effect as a high-intensity exercise session.
When deciding between high-impact and low-impact cardio, it is essential to consider your physical fitness level and current health. High-intensity exercises can provide excellent results in a short period, but they also come with a higher risk of injury or overexertion. Low-impact activities are generally easier on the body and may be better suited for those just starting or those with certain health conditions.
Related Article: What is Low-Impact Cardio? — 6 Best Low-Impact Workouts, According to Trainers
2. Strength Training
Strength training is a full-body weight loss exercise that can help you achieve a slim and toned body. It not only helps burn calories but also helps build muscle, which in turn burns more fats as your body works harder to keep up with the demands placed on it.
While weights are an effective way to strength train, there are plenty of exercises for weight loss at home for female beginners who don't have access to gym equipment or simply prefer to stay at home. Push-ups, planks, squats, and lunges are great full-body moves that can be done in the comfort of your home.
Strength training can help you achieve a slim and toned body by increasing your metabolism. When you build muscle, you burn more calories even when at rest as your body works extra hard to keep up with the demands.
This exercise also increases lean muscle mass, which helps burn fat more efficiently. Strength training exercises for weight loss at home for female beginners can include push-ups, planks, squats, and lunges. All these full-body moves are effective in helping you lose weight while toning your muscles and improving overall health.
Strength training also helps maintain bone density and joint stability, which is especially beneficial for female exercisers at risk of developing osteoporosis later in life. You can slim down and stay healthy by including strength training in your fitness routine.
When engaging in full-body strength training, it is essential to include a warmup, such as walking or jogging, for 5 minutes before starting your exercise session. To begin, try doing 3 sets of 10 repetitions of each exercise with 30 seconds rest between sets.
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Dumbbell Squat
The Dumbbell Squat is a great exercise for strengthening the quadriceps and gluteal muscles while providing an excellent cardiovascular workout.
- Position your feet shoulder-width apart, with a slight angle if desired.
- Take hold of the dumbbells at each side, palms inward.
- Inhale deep and stabilize your core for this movement by keeping a straight spine but a natural arch in the lower back.
- To begin, push your hips backward as you bend both knees until they are level with the floor - your chest should stay up and your weight on your heels throughout the exercise.
- Exert pressure inwards onto both feet, then move through to stand upright again for one rep completed!
Burpees
Burpees are an excellent addition to any workout routine. They are one of the best functional bodyweight exercises, as they target multiple muscle groups and provide a full-body workout. This exercise increases your heart rate quickly, engaging your core and upper body muscles while challenging coordination and balance.
- Begin by positioning your body in a squat, with your legs slightly wider than shoulder-width apart.
- Subsequently, lower both hands to the ground just outside your feet before kicking back and planting yourself on only your toes and palms.
- As you stay rigid from head to heel, complete one pushup without letting the back or hips dip too low.
- End this motion by jumping those same feet right into their original position!
- Stretch your hands towards the sky and launch forward with a quick jump.
- When you've landed softly, resume a crouching position for another rep of this dynamic move.
Medicine Ball Wood Chop
The Medicine Ball Wood Chop is excellent for core and upper body strength. Regular exercise can help develop more significant power in your upper body for golfing or throwing a baseball. Additionally, it can improve the stability of your spine and hips, reducing the risk of injury.
- Position your feet apart with a slight gap wider than shoulder-width and bend your knees.
- Grip the medicine ball firmly in both hands, then rotate at the waist while bringing it up to shoulder height on your left side.
- Gradually lower it back to hip level on your opposite side by rotating from that same spot at the waist again.
- Repeat this exercise for as many repetitions as desired, then switch so that you lift and lower it towards each alternate shoulder respectively.
By incorporating strength training into your fitness routine, you can achieve slimming success in 2023! You can successfully reach your weight loss goals by following these exercises consistently and with a healthy diet.
3. Compound Movements
Compound movements involve using more than one muscle group at a time, such as squats and lunges. Compound moves are great for weight loss because they target multiple muscles in one movement and help build strength and improve balance while burning calories.
Additionally, compound moves help increase cardiac health, which is essential for overall health and well-being. Exercises that can be done at home using compound movements include burpees, mountain climbers, jump squats, and squat-to-presses.
When engaging in full-body training with compound movements, it is essential to begin warming up for 5 minutes. Start with 3 sets of 10 repetitions of each exercise and take a 30-second rest between sets.
Squat to Press
Squat to press is a combined exercise that calls for weights and provides cardiovascular and strength training. It's an ideal activity for those wishing to decrease their weight quickly. Squat to press works all muscles, including your core (midsection and sides), thighs, and arms.
- Start by standing straight with your feet hip-width apart, each hand holding a dumbbell.
- Keep the arms at your side. Then, move into a full squat as low as you can go.
- Afterward, stand up and do a bicep curl to bring the weights to your shoulders before raising them above your head - make sure that the dumbbells are facing toward the ceiling! Finally, bring down both elbows and return to where you began.
- Try performing 10-15 reps with at least 4 sets for those just starting. More experienced athletes can increase the count to 20-25 and up their set counts to 5 or more.
Jump Squats
Looking to build explosive power, condition your lower body muscles and joints, and increase the height of your vertical jump? Look no further than Jump Squats. This high-intensity compound movement will target all these areas for maximum performance gains.
- To begin, position your feet shoulder-width apart and slightly bend your knees.
- Then, sink into a full squat to engage through the quads, glutes, and hamstrings for power.
- Finally, thrust off the ground with your legs fully extended; you should be able to rise several inches above the floor.
- Gradually lower yourself to the ground below, controlling your descent with each part of your foot (toes, ball, arches, and heel) before powering up into another explosive jump.
- Immediately after landing on that spot, take off again for the next jump!
Push Up to Renegade Row Tricep Kickbacks
The Renegade row push-up is ideal for time-pressed people who want to get stronger and tone their upper body. Not only does it target multiple muscle groups simultaneously, but because of its functional benefits – improved strength and coordination between the upper and lower body!
- Get into a plank with your hands holding weights below the shoulders and feet spread widthways apart, engaging your core and glutes.
- As you inhale, lower down into a push up.
- Press yourself back up.
- Now transfer weight to one side as you row the other dumbbell up to a 90 degree angle.
- From here extend your elbow fully, doing a tricep kickback.
- Bring your arm back to the starting position before completing another push up and switching sides.
Burpee to Bicep Curls
Burpee to bicep curls is an effective exercise that can help you work your upper and lower body in one motion.
- Begin in a plank pose, with your shoulders over your wrists.
- As you breathe out, jump both feet towards your hands and stand up tall.
- Once standing curl the weights towards your shoulders.
- Jump back down to the starting position.
- Repeat this exercise 15 times for optimal results!
Conclusion
If you're looking to get in shape and feel great in the New Year, fitness experts recommend starting with a combination of cardio exercise, strength training, and compound movements. Cardio exercise is a great way to boost your energy levels while increasing your heart rate and overall health.
Strength training helps you build muscle to improve your core stability, balance, and posture. To get the most out of all these exercises, don't forget to incorporate compound movements. These combine different exercises at once to help you reach multiple goals, such as improved coordination, agile flexibility, and muscle development. Whether you enjoy running, weights or circuits, there are plenty of ways to achieve physical health this 2023!
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Article Sources
- Wewege, M., et al. “The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Body Composition in Overweight and Obese Adults: A Systematic Review and Meta-Analysis.” Obesity Reviews: An Official Journal of the International Association for the Study of Obesity, vol. 18, no. 6, June 2017, pp. 635–46. PubMed, https://doi.org/10.1111/obr.12532
