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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: 3 Best Types of Workouts for Weight Loss in 2023

It’s no secret — is the key to overall health. While , some exercises are more effective than others when it comes to and reaching your in 2023. Tailoring your workouts to best meet your specific needs and goals can make a real difference.

It’s a given that all forms of exercise help you get your heart rate up, which . But after that, things can get confusing. With so many options — and many claiming to be the “” that guarantees the “best results” — it can be difficult to know which workouts can help you reach the results you want for the time you invest. 

Steady-state cardio: Steady-state cardio is when you do any type of exercise, like running or cycling, and stay at a steady pace. It’s effective for improving your endurance and stamina and will help you burn calories since you increase your heart rate, although it will likely stay lower than in the interval range. When it comes to weight loss, research shows that interval training, like HIIT, is more effective than doing cardio at a steady pace. Many people will alternate steady-state cardio session days with interval-based cardio days. There are many different cardio workouts to choose from, such as biking, jogging, walking and dancing, and just because weight loss is a goal does not mean you have to do something high-impact that’s hard on your joints. 

High-impact vs. low-impact cardio

While both forms of cardio are effective, if you are concerned about your joints keeping up with your new workout routine, or you know that previous injuries limit you from doing high-impact movement, low-impact cardio is a great option. You can combine low-impact cardio with bodyweight exercises, like in this workout below from LIT Method, a low-impact, high-intensity workout.

“Compound low-impact movements are the best exercises for weight loss as these movements involve multiple major muscle groups, resulting in max calorie burn and save your joints,” says Justin Norris, a personal trainer and co-founder of LIT Method. “Some of these exercises include squats, inchworms, modified burpees and marchers. All of these low-impact exercises are high-intensity movements that are guaranteed to elevate your heart rate and allow you to workout more frequently.”

2. Strength training 

Dumbbells racked either resting on shoulders or back of dumbbells pressed into the front shoulder. If you’re a beginner you can leave the dumbbells by your side. 

Think of a squat like you’re sitting into a chair. Press your booty back, lowering your body with your chest pressed forward. Pull all 10 toes off the ground so you’re sitting back into the posterior (back part of body). As you start to drive back up, press weight through your heels, engaging glutes and hamstrings back to standing position.

Medicine ball wood chop

Do a squat, then place your hands on the floor, jump back into a pushup position, lower your body all the way to the ground. Press your body back up into a pushup position. Jump the feet forward landing on the outside of your hands, then jump up as high as you can. 

Modification: Take out all of the jumping. So you can step back into plank, step forward into a squat, and skip the jump at the top.

3. Compound movements

So how do you combine cardio with strength exercises so that you’re not only burning calories but also building strength? “Some of the best exercises for weight loss are full-body compound movements cycled with cardio sessions,” says Brooke Taylor, a certified personal trainer founder of the Ignite Program. “A compound movement is a multijoint exercise that is designed to target multiple muscle groups at one time.

“It is so important to mix in both weights and cardio interval training if you want to change your body composition, improve muscle mass and tone up the supporting muscles. This goes hand in hand with building bone density and strengthening your cardiovascular system,” Taylor says.

Full-body workout with compound exercises

For cardio you can do one minute of in between each exercise.

Push up to renegade row tricep kickback

“This exercise activates the anterior and posterior chain of the body, elevates the heart rate and engages the deep stabilizers of the body,” Taylor says.

• Start in a plank position with the hands directly underneath your shoulders holding the weights, your legs slightly wider than hip distance apart, activating your core and glutes throughout. 
• As you inhale, lower your body down forming a 90-degree angle at the elbow, exhale to press the floor away. 
• Inhale slightly, shift your weight to balance on one side as you exhale, draw your navel in towards your spine as you pull the opposite elbow in towards your ribcage and extend it back in line with your hip. 
• Inhale to lower the arm down, transfer the weight to the other side and pull the arm in towards the ribcage, kickback then lower.
• The goal is to keep the pelvis and spine neutral throughout, abs engaged and core tight. 

Burpee to bicep curls

• Start in a plank position with your shoulders directly over your wrists.
• As you exhale jump your legs into straddle the mat as you simultaneously drop your sitz bones down and bicep curl.
• Inhale to lower the hands down. 
• Repeat for 15 reps.

Final thoughts

At the end of the day, you need to be in a calorie deficit — through a combination of what you eat and burn through exercise — to lose weight. So exercise is definitely key, but so is a balanced, nutritious diet, and a focus on your . Learning how to calculate your macros can sometimes be easier to manage than , and some say it’s more effective. The key is finding out which ratios you need based on your goals, which a professional or a macros calculator can help you with.

Remember that good recovery habits are just as important as your workouts. When it comes to exercise, , and it’s important to give your body a change to rest and repair. Not doing so can result in overtraining syndrome, which can lead to injury, fatigue, sleep problems or set you back in your goals.

More fitness and wellness advice

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