Best exercise for ladies to lose weight

This makes it one of the best fat-burning workouts for women. According to a research paper featured in the journal Frontiers in Physiology , high-intensity circuit training improves body composition aka muscle-to-fat ratio while increasing overall strength. A typical training session involves different strength-training exercises for each muscle group; you move quickly from one exercise to another, which keeps your heart rate elevated and the calories burning. Instead of resting after a strength-training circuit, you can also perform cardio exercises in between, such as jumping jacks and jump rope to ramp up your overall calorie burn.

Do one of these circuit-training workouts next time you're at the gym. Now that you have the workouts that will help you burn fat at the gym, remember that consistency is the key.

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Create a workout plan, clean up your diet and set clear goals. Exercise three to five times per week to fully reap the benefits. Beware that there's no one-size-fits-all solution for weight loss. Experiment with different fat-burning exercises for women and keep your workouts diverse. Track your results and adjust your gym plan accordingly. For example, if you're having trouble losing those last few pounds, add HIIT to the mix. Fitness Workouts Exercises and Workouts. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.

Bailey is also an Anatomy and Physiology professor. Kaitlin Condon. She is a contributing health writer for the teen magazine "Miabella," as well as several online publications. HIIT, strength training and full-body circuits are all great ways to burn fat and boost your metabolism. Cardio Machines. To work on your arms, perform exercises like the shoulder press, push-ups and triceps extension. Move 1: Shoulder Press. Stand holding a dumbbell in each hand at shoulder height, palms facing out. Press the weights straight overhead without raising your shoulders or locking out your elbows.

Lower back down to your shoulders. Move 2: Push-Ups. Start on all fours, hands under shoulders.

Straighten your legs straight out behind you so that you're in a high plank — your body forming a diagonal line from feet to head. Bend your elbows out at a degree angle to your body and lower your chest to the ground or as far as your strength and mobility allow. Press back up to the start. Move 3: Triceps Extension. Hold either a dumbbell in each hand or one large dumbbell with both hands above your head.

Lower the weights slowly behind your head. Press back up to the start without shrugging your shoulders or locking out your elbows. Move 1: Sumo Squat. Stand with your feet wider than hip-width apart, feet pointed out slightly. Bend your knees and hinge your hips to lower your butt toward the ground, keeping your back straight and your knees tracking over your toes.

Lower down as far as your strength and mobility will allow.

Press back up to standing. Move 2: Walking Lunge. Stand tall, then take a step a few feet forward, bending both knees to 90 degrees. Press off your back foot and bring it to meet your front foot as you return to standing.

Step forward again, but this time with the opposite leg. Move 3: Bulgarian Split Squat. Start in a split stance with one foot in front of the other. Place your back foot up on a weight bench or chair.

Bend both knees to lower straight down. Your front knee should be bent to 90 degrees and your knee in line with your ankle. Post-exercise metabolism and resting energy expenditure was elevated following resistance training with a concentration in eccentric training, according to a study published in The Journal of Strength and Conditioning Research.

Pushups belong on every great exercise list — the upper-body exercise works more than one muscle and helps tone your arms, chest, shoulders and core. Mansour said the more muscles that are worked, the better for weight loss. A pullup is another exercise that works multiple muscles simultaneously as it takes an enormous amount of strength to raise and lower the weight of your body while suspended on the bar. You must not only pull yourself up using your biceps, but also the elbows flex and the shoulders draw toward the median axis of the body and bring the elbows to the torso.

Deadlifts are a weight-training exercise in which a loaded barbell with weights is lifted off the ground to the hips and torso, perpendicular to the floor, before being placed back on the ground. In such powerlifting exercises, people work their way to eventually lifting more than their body weight, which can make the movement even harder. Remember to take exercises like these slow to build up to heavier weights.

A Turkish get-up is an exercise move that involves lying down and a kettlebell above your head.

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Research suggests that kettlebell exercises produce enough of a physiological response to aid in weight loss and on top of that, this move is also complex enough to aid in balance and joint strength. Harvard Medical School lists balance exercises as one of the four most important exercises to incorporate into your routine because they help to combat the natural loss of balance experienced in aging.

Kettlebell swings combine strength and cardio, which is key to getting your heart rate up while also strengthening your arms and leg muscles. This is another combination exercise that utilizes both upper- and lower-body movements to get a bigger bang for your exercise buck, Mansour said.

Squat to press exercises work the quads and glutes while also toning and sculpting the upper body and shoulders. Lunges also work the biggest muscles of the body — the quads and glutes — making them great for overall weight loss. You can also take it up a notch by lunging forward and taking steps with a dumbbell in each hand. According to Mansour, this is a standard core exercise that is all about maintaining gentle muscle contraction.

It also recruits the hamstrings, glutes and quads to help with strength training and fat loss. Unsurprisingly, donkey kicks mimic the kick of a donkey. The exercise may feel like it is targeting just your glutes, but it takes your core to maintain stability, so the workout engages much of your body. Donkey kicks are compound movements, so the more vigorously these are completed, the more calories you will burn.

Working the muscles of the legs will help with weight loss and overall calorie burn, according to Mansour. Any aerobic exercise, including step-ups, are imperative to weight loss as they increase heart rate, improve cardiovascular health and burn calories. Taking the stairs is actually an effective means of exercise.

According to the Mayo Clinic, opting for the stairs definitely counts as exercise and will help you to get your steps in for the day. The American Council of Exercise examined the system and found a significant decrease in waist circumference and body-fat percentage for those who use it.