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- Which are the best sports to lose weight? And how often should you work out?
- The top 10 sports for losing weight!
- 1 – Running: jogging is the sport for staying in shape for longer!
- 2 – Jump rope, a dynamic fat-burning workout!
- 3 – Squash, an intense sport for rapid weight loss!
- 4 – Rowing, a complete sport for body sculpting!
- 5 – Boxing, a cardio sport that burns calories!
- 6 – Team sports to combine weight loss and motivation!
- 7 – Cycling, a simple way to lose weight and shed excess pounds!
- 8 – Swimming: a gentle way to slim down!
- 9 – Fitness, a multi-faceted sport for toning your figure!
- 10 – Rollerblading to lose weight and say goodbye to cellulite!
- Which sports can help you lose weight?
Which are the best sports to lose weight? And how often should you work out?
How often should you work out to lose weight fast and see results? Does your favorite sport help you lose weight? How many times per week and for how long should you work out to lose weight and burn fat?
The tool below enables you to track the effects of your chosen sport over a month. Simply select your training session duration—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra pounds!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
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The top 10 sports for losing weight!
In addition to a healthy diet, regular exercise plays a crucial role in losing weight and staying fit.
Some sports will help you build muscle (see: What sports can help you build muscle?), while others are more effective in helping you lose weight and excess fat. How do you choose the right sport to slim down quickly? Discover the top 10 best fat-burning sports. You’re in for a few surprises!
1 – Running: jogging is the sport for staying in shape for longer!
You don’t have to think too hard about it: running is the easiest activity to fit into your schedule. What’s more, it tones your thighs and glutes and helps you lose fat. Of course, intensity counts: the higher the intensity, the more calories you burn. Running eliminates between 700 and 1000 calories per hour.
Calculate your calorie expenditure with running!
2 – Jump rope, a dynamic fat-burning workout!
Jumping rope is great for improving balance, endurance and breathing. And that’s not all: it rapidly tones muscles without bulking them up. In intensive mode, you can burn up to 350 calories in 30 minutes.
Calculate the calories you’d burn with jumping rope!
3 – Squash, an intense sport for rapid weight loss!
Squash is a great way to lose weight fast, with 600 calories burned in an hour. Be careful, though, if you have heart problems: this is a sport that puts a lot of strain on the heart! Squash is also good for flexibility, reflexes and endurance.
4 – Rowing, a complete sport for body sculpting!
Rowing is a great way to lose weight and sculpt your body. You can burn up to 700 calories in an hour. It’s a very physical sport that works all your muscles at once: shoulders, arms, forearms, back, abs, glutes, thighs and calves! In winter, or for those who want to train in dry conditions, the indoor rowing machine is perfect!
Calculate your calorie expenditure by rowing machine!
5 – Boxing, a cardio sport that burns calories!
Boxing strengthens your cardiovascular system, endurance and breathing. What’s more, it strengthens muscles and bones. It’s also a great way to let off steam and burn up to 700 calories in an hour.
Calculate your calorie expenditure with boxing!
6 – Team sports to combine weight loss and motivation!
We’re talking here about team sports such as soccer, handball, basketball, beach volleyball and rugby. These team sports let you burn lots of calories during matches, while having fun at the same time. On average, you burn between 500 and 800 calories an hour. Calories burned vary according to the player’s weight and the intensity of the match.
Calculate your energy expenditure with these team sports:
- soccer
- handball
- basketball
- rugby
7 – Cycling, a simple way to lose weight and shed excess pounds!
Cycling is an all-round sport that works the legs, glutes, hips, abs and upper body (back, arms and shoulders). This sport can be practised all year round, either indoors with an exercise bike or outdoors. You’ll burn between 400 and 700 calories per hour, depending on your height. A word of advice for the less athletic: when the weather’s nice, take your family cycling outdoors!
Calculate your calorie expenditure with cycling
8 – Swimming: a gentle way to slim down!
Swimming has a double benefit: it helps you work out and relax. If you swim for an hour at a moderate pace, you can lose up to 400 calories. At a slightly faster pace, your caloric expenditure rises to 800 calories. One or two sessions a week are enough to reshape your body and give you a slimmer figure. For those who don’t like swimming long distances, aqua gym or aquabiking are great alternatives. These dynamic water sports are excellent for eliminating cellulite, improving blood circulation and slimming your waistline.
Calculate the calories you’ll consume with swimming!
9 – Fitness, a multi-faceted sport for toning your figure!
Fitness includes cardiovascular training activities, such as rowing, cardio-training or boot camp, and rhythmic gymnastics, such as aerobics, step or Zumba. These physical activities develop cardiovascular endurance, improve fitness and help you lose weight by rapidly burning fat. Depending on the sport chosen, the caloric expenditure for fitness is between 350 and 600 calories per hour.
Calculate your calorie expenditure with fitness training!
10 – Rollerblading to lose weight and say goodbye to cellulite!
Rollerblading is a dynamic sport that involves the whole body. It works the legs (thighs, quadriceps and calves), glutes, hips and upper body. It’s a super-fun endurance activity that you can do alone or in a group to stay in shape. Rollerblading, for example, burns around 441 kcal per hour for a person weighing 60 kilos.
Which sports can help you lose weight?
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