You don't need to go to the gym to complete workouts that will help you lose weight. Most activities can be done at home or outside, which will save you money and are likely to help motivate you to be consistent with your workouts. The more often you work out, the more calories you will burn, and the more likely you will be successful reaching your weight loss goals.
Losing Weight
You will lose weight when you create a caloric deficit, which you do by burning more calories than you consume over a period of time. You increase the number of calories you burn by participating in frequent cardiovascular exercise. A 3,500 caloric deficit is needed for every pound of fat loss, which you create over time, ideally at a rate of about a 500-calorie decrease per day.
Exercises At Home
The exercises that are the most effective for weight loss are the ones that are efficient and burn the most calories per unit of exercise time. According to MayoClinic.com, the most effective cardiovascular activities that you can do at home include running, rollerblading and jumping rope. A 150-lb. person will burn about 986 calories running 8 miles per hour, 913 calories rollerblading and 730 calories jumping rope for 60 minutes. If you must exercise in your house, you can utilize a treadmill to run on. If you're unable to acquire a treadmill, there are many workout videos that you can follow which incorporate cardiovascular activities such as kickboxing and step aerobics.
Exercise Volume
The American Council on Exercise recommends that you participate in about 60 minutes of cardiovascular exercise on most days to lose body fat. If you're unable to complete an entire 60 minute exercise session, whether because of time constraints or lack of endurance, you can split your workout up into multiple smaller sessions.
Considerations
To maximize the number of calories you burn during your workouts, be sure you're working out at the appropriate intensity. If you were to imagine someone next to you while exercising, you should be able to talk to them, but should have difficulty if trying to hold a continuous conversation. You can also incorporate short bouts of high intensity segments throughout your workout. For example, if you're running, you could fit in 10 second sprints every couple of minutes, which will increase the total number of calories you burn during your workout.
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