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Easy Exercises to Lose Weight

by
author image Elise Wile
Elise Wile has been a writer since 2003. Holding a master's degree in curriculum and Instruction, she has written training materials for three school districts. Her expertise includes mentoring, serving at-risk students and corporate training.
Easy Exercises to Lose Weight
A woman is jumping rope. Photo Credit lzf/iStock/Getty Images

You don't have to do complicated exercises to lose weight. Simply getting moving will help melt the pounds. You'll be ahead of many people, as 4 out of 10 adults do not exercise at all, according to the Centers for Disease Control. You'll likely find it easier to stick to a simple exercise routine, which, in turn, will help you lose weight over the long term. Of course, a healthy, sensible, and nutrient-dense diet is an important accompaniment.

Jumping Rope

Jumping rope is easy to do, and the only equipment you'll need is the jump rope itself. Use a jump rope to add intensity to a workout, as it will help you burn calories quickly. A 150-lb. person can use a jump rope for 10 minutes at a moderate pace and burn approximately 115 calories. Keep a jump rope on hand to rev up your metabolism and burn calories throughout the day.

Bicycling

People say that once you learn how to ride a bike, you never forget. If you rode a bicycle as a child, you'll find it easy to hop back on and start burning calories. You can ride at a moderate pace of 12 mph and burn approximately 545 calories per hour. Make bicycling fun by riding along routes that offer new sights. For company, take your kids along for the ride, or join a cycling group. A cycling group can help challenge you to meet distance goals, which will make it even easier to lose weight.

Dancing

You don't have to know any specific dances to lose weight while dancing, and since you're not entering a competition, coordination is optional. Simply crank up your favorite music on the stereo and start moving. As the saying goes, dance like nobody's watching. You'll burn approximately 305 calories for each hour that you shake, twirl and move your feet around the room. To get the best workout, use music that has a rapid tempo.

Walking

Barring disability, everyone does it. You don't have to be coordinated or have any special equipment to walk, although you'll want to wear a pair of comfortable, well-cushioned shoes. To lose weight, walk for 40 to 60 minutes. As you become accustomed to your walking routine, step up your pace to 4 mph, as you'll burn approximately 270 an hour. Add some hills to your route, and you'll burn even more calories per hour.

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  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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