Top 10 Weight Loss Exercises

Exercise is an important part of a healthy lifestyle. When trying to lose weight, it can burn extra calories, tone muscles and provide a healthy avenue for stress release. Remember to warm up before exercising and cool down afterward. Also, it's a good idea to visit your doctor before starting a new exercise routine.

Walking

Moderate cardio, such as walking, is a great foundation for your exercise routine. No need to go to the gym for this convenient activity- just walk out your front door. An hour of walking can burn approximately 183 to 414 calories depending on your weight and speed.

Swimming

Give your joints a break and try swimming for weight loss. While a leisurely float in the pool won't do the trick, swimming laps for an hour can burn 511 to 763 calories depending on your weight.

Jumping rope

The days of singing "Cinderella, dressed in yellow" may be long gone, but don't let your jump rope gather dust. This calorie burning exercise is a powerhouse addition to your weight loss routine--an hour can burn from 730 to 1,090 calories.

Strength Training

Spot reducing is a myth, but strength exercises such as lifting weights or using resistance to target a certain muscle group are important for overall weight loss. Muscle is more metabolically active than fat, so toning will help your body burn more calories when it's at rest.

Aerobics

From a DVD in your living room to a motivating class at your gym, there is a huge variety of aerobic exercises you can try. Aerobic exercise is a stellar calorie burner and you can select a low or high impact style depending on your fitness level.

Jogging

While walking is a good low-impact staple, jogging can ramp up the calorie burn. Keep in mind that interval training is also an option--you can spice up a walk with jogging intervals or ramp up a casual jog with intervals of fast-paced running.

Plyometrics

Plyometrics include bounding and jumping movements that challenge your muscles in new ways, leading to toned muscle development. Be careful--if performed incorrectly or if you have existing joint issues, plyometrics could lead to injury. For safety and best results, consult with a personal trainer first.

Team Sports

Losing weight isn't easy. Team sports are a wonderful way to keep yourself motivated to move. Knowing that your team is counting on you for practices and games keeps you from making an excuse to avoid exercise.

Biking

If you find it hard to fit exercise in with your family commitments, biking is perfect for you. It's a high-energy activity that provides weight loss results, plus it's fun for the whole family.

Cross-country Skiing

Just because you can wear sweaters in winter doesn't mean you should let go of your weight loss goals. Cross-country skiing gets your heart pumping while working many muscle groups. An hour on the trails can burn from 511 to 763 calories.

References

• Weight Control Information Network: Physical Activity and Weight Control
• Cleveland Clinic: Exercise and Weight Control
• MayoClinic.com: Exercise for Weight Loss