Ask any doctor, and she'll tell you weight loss happens when you burn more calories than you take in. Exercise is one way to create that vital calorie deficit, but it can also be confusing. You might not know what kinds of exercise are most effective, or you might be worried about gym costs. Fortunately, there are free, calorie-blasting workouts available online.
Cardio With No Special Equipment
Cardio -- also known as aerobic exercise -- is a key element of any fitness program because it burns calories steadily, and you don't have to join a gym or invest in expensive equipment to do it. "Fitness" magazine's website details a 20-minute workout you can do in your living room using nothing but your own body. "Fitness" magazine reports you'll burn 145 calories with this workout.
Cardio With Treadmill or Running Shoes
If you want to up your calorie-burning power, consider interval training, or alternating short bursts of intense activity with longer periods of lighter activity, which allows you to burn more calories without spending more time in the gym. "Fitness" magazine has a 500-calorie workout you can do if you own a treadmill, though you could also do it outside if you're willing to invest in an inexpensive pedometer to track your speed.
Strength Training with No Special Equipment
You can't burn as many calories strength training as you do for cardio, but it's still an important part of a diet and exercise regimen. Muscle burns more calories than fat, even when you're not working out. You don't have to buy any equipment to build your strength. Mayo Clinic's website has a video library where you can find exercises using nothing but your body weight.
Strength Training with Inexpensive Exercise Equipment
You don't have to buy fitness equipment to do strength training, but if you already have a few pieces, you can find free workouts online. Mayo Clinic's strength training video collection includes instructions on how to work out using stretch cords and free weights. You can also find fitness ball workouts at the American Council on Exercise's website. The ACE Fitness website allows you to search by your fitness level, making it a good choice for beginners.
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