Whether you want an intensive boot camp-style workout you can do at home or a general guide on how much time you need to devote to physical activity, you can choose from many different free workout plans that can help you lose weight. If you have any health concerns or want to lose weight at a rapid pace, consult with your doctor before implementing a new workout plan.
Types
The American Heart Association outlines the three types of exercise every person should include in a weekly workout. The first type, cardiovascular exercise, burns the most calories and can support a weight loss plan. The second type, strengthening activities, may consist of core exercises like Pilates or doing weight or resistance work that targets specific muscle groups. Finally, every person should add flexibility activities like stretching or yoga to their workout schedule, whether as a warm up or as a complete exercise session.
Features
Plenty of free activities qualify as weight loss workouts. Power walk for 30 minutes to an hour, and add hand weights to pump to boost the number of calories you burn. Around the house, moderately intense activities like gardening can help you lose weight. Join a running, jogging or walking club or plan outings around activities such as cycling, swimming or hiking.
Time Frame
Not all exercise burns enough calories to promote weight loss. The Mayo Clinic's guide to exercise points out that high-impact workouts like running and jumping rope raise the heart rate and burn more calories than activities like dancing, playing volleyball, doing tai chi or strolling. People who want to lose weight should work out at a vigorous pace for at least 30 minutes, five days per week.
Expert Insight
Bob Greene, the trainer who designed the boot camp exercise regime for Oprah Winfrey, has outlined an intensive workout that builds your fitness level and helps you lose weight. Six days per week, do a cardiovascular exercise session of 30 minutes to one hour. Follow this workout with lifting weights or working with resistance bands. In addition, two days per week, do a session of intense exercises like push-ups, lunges, pull-ups and squat, which raise the heart rate and build strength.
Warning
As you progress in your fitness plan and the workouts become easier, you need to renew your commitment to your goals and create new challenges. Try circuit training, which may combine doing a parcourse at a park, with running and bicycling.
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