With so many exercise programs currently available, many people believe that they have to spend money to lose weight. In reality, however, you can lose weight without having to purchase any exercise equipment at all, as long as you use your time wisely. The key remains to create a calorie deficit where you burn more calories than you consume every day, which leads to consistent weight loss.
Walking and Running
You can lose weight by simply walking or running around the block. The President's Council on Physical Fitness and Sports reports that walking burns around 198 calories per hour and jogging burns about 654 calories per hour, making them both extremely easy ways to lose weight. MedlinePlus recommends that you get at least two and a half hours of aerobic exercise per week and increase the intensity of this workout as you get into better shape.
Strength Training
While most believe that strength training must include lifting weights, MedlinePlus reports that sit-ups and push-ups will also do you some good. You can even turn your yard work into a form of strength training, as activities like gardening will help with your muscular endurance because of the repetitive motions.
Sports
Participating in sports with friends will help you to stay in shape, as you can consider it both aerobic and strengthening. According to the President's Council on Physical Fitness and Sports, playing touch football burns about 498 calories per hour, while singles tennis burns around 450 calories per hour. If you do not have the equipment for these sports, you likely have a friend who does, making it a free way to get some exercise.
Housework
You likely always have housework to complete, but you probably do not consider it a form of exercise. The President's Council on Physical Fitness and Sports, however, suggests that scrubbing the floors burns 440 calories per hour and light housework, such as dusting and vacuuming, burns 246 calories per hour. Carrying a vacuum around also acts as a form of strength training and remains a particularly good way to get your exercise.
Dancing
A night out on the town with friends can act as an exercise program, if you use your time wisely. The President's Council on Physical Fitness and Sports reports that aerobic dancing burns around 546 calories per hour and ballroom dancing burns 210 per hour. If you avoid sugary drinks throughout the night, you will definitely create a calorie deficit through this technique.
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