Whether your doctor has told you that it's time to lose a few pounds or you're just sick of cringing when you look in the mirror, you'll be well on your way to seeing weight-loss results if you choose the right exercises. Although many exercises are effective calorie burners, a workout that includes using an elliptical trainer and jumping rope can help the pounds melt away.
Weight loss, or more specifically, the loss of fat, takes place when you burn more calories than you consume through food and drink. According to MayoClinic.com, you must burn an excess of 3,500 calories to lose 1 pound of fat. Because doing so isn't realistically possible in one day, MayoClinic.com notes that by burning 500 extra calories per day over seven days, you can burn 3,500 extra calories in a week to lose 1 pound.
Elliptical Trainer Workout
Whether you visit a gym to use the elliptical trainer or buy one for use at home, this exercise machine can help you burn several hundred calories in a single workout. Harvard Medical School notes that if a 125-pound person and a 185-pound person spend 30 minutes using the elliptical trainer at a general pace, they'll burn 270 and 400 calories, respectively. By increasing the resistance of the machine, you can increase the rate at which you burn calories.
Jump Rope Workout
Jumping rope helps you burn calories at a slightly faster rate than using an elliptical trainer, notes Harvard Medical School. A 125-pound person who jumps rope for 30 minutes will burn 300 calories, while a 185-pound person will burn 444 calories in the same length of time. In addition to being an effective calorie burner, jumping rope is a simple workout that requires minimal equipment and is possible to perform at home.
Using the elliptical trainer and jumping rope are examples of aerobic workouts, which the University of Miami Health System defines as exercises that involve multiple muscle groups, have a specific rhythm and are possible to maintain over a period of several minutes. The U.S. Department of Health and Human Services recommends getting 150 minutes of moderate aerobic exercise each week for optimal health, and Georgia State University notes that aerobic exercise can increase your oxygen consumption, heart health and levels of good cholesterol.
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- University of Miami Health System: Exercise
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans
- Georgia State University: The Benefits of Exercise
- Reader's Digest: Get Fit by Jumping Rope
Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.