Getting in shape doesn't mean that you have to spend hundreds or thousands of dollars on expensive fitness equipment or gym memberships. There are plenty of effective weight loss exercise programs you can do for free at home. Just be sure to consult your doctor before starting a new exercise program to be sure that it's right for you.
High Intensity Interval Training
Commonly used by college and professional athletes to improve endurance and to burn fat, high intensity interval training (HIIT) is an exercise regimen that works by skyrocketing your metabolism to new levels. As your metabolism increases, your body naturally burns more calories, even while at rest. And as most people know, the more calories you burn, the better chance you have of losing weight. HIIT can be done using any one of a variety of physical activities, such as running, jump roping, cardio machine training, swimming and biking. It works by utilizing a "rest" and a "work" interval completed one after the other for a total of 5 to 10 cycles. For instance, you would jog for 30 seconds and immediately transition into a full sprint for 30 seconds; you repeat this cycle up to nine times without any rest in between. HIIT helps burn fat quicker and more efficiently than moderate aerobic exercise. Best of all, you don't need any expensive fitness equipment to do this workout.
Running, Jogging and Walking
One of the oldest and most used forms of exercise, running and jogging can burn a substantial number of calories in a relatively short period of time. A 160 lb. person jogging at approximately 5 mph can burn nearly 600 calories per hour, according to the Mayo Clinic. That's the equivalent of over 1 lb. of weight loss over the course of a week. For those with joint pain or with low fitness levels, walking is a great alternative to running or jogging--and this may be easier on your joints as well. Walk on an incline for a substantially greater calorie burn.
Circuit Training
There are several types of circuit training. The most common type of circuit training requires the use of expensive weightlifting equipment, but there are ways to get an effective circuit training workout for free. First of all, circuit training is one of the best weight loss exercise programs out there. It works by combining resistance training and aerobics into one intense, high-paced workout. The main idea behind an effective circuit training workout is to move from one exercise to the next with no rest in between. This will help to keep your heart rate high, so that you get the aerobic benefit as well as an effective anabolic workout. You can create your own circuit training routine using the following exercises: push-ups, crunches, jumping rope, stair stepping, bicep curls and standing squats. Simply do between 10 and 20 repetitions of each exercise before moving to the next. Focus on proper form, and do not rest between exercises. Record in a fitness journal the number of repetitions you do each time and increase these by two to three repetitions each week.
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