Many products on the market and commercial weight-loss programs claim to help you lose weight. However, these can become costly and require additional purchases, like more pills or supplemental meals. But you don't need to spend money. Simply use an exercise regimen that promotes caloric and fat burn. These easy, free and often overlooked exercises can help you lose weight. Check with your health care professional to make sure they are safe for you.
Aerobic Exercises
Aerobic exercises boost your heart rate for optimum caloric and fat burn, making them the go-to exercises for efficient, effective weight loss. To maintain a healthy weight, you need to perform 150 minutes of aerobic exercise at a moderate intensity and 70 minutes of aerobic activity at a rigorous intensity per week. You can break these amounts up throughout the week and alternate intensities each session.
Intensity
To gauge your intensity, notice your breathing and sweat patterns. In moderate intensity, you'll have a quickened breath but not actually be out of breath. You'll also sweat after 10 minutes of the activity. At a rigorous intensity, you'll experience deep, rapid breathing and sweating after a few minutes of activity. At this intensity, you shouldn't be able to speak more than a couple words without having to take a break to breathe.
Running
Running will help you burn around 370 calories in 30 minutes, depending on intensity, notes CNN.com. It'll also work your butt, core and legs, three of the top calorie- and fat-burning muscles in your body. To get the most from running, alternate between fast and slow paces, and keep your feet low to the ground. Also, keep your upper body upright, and swing your arms close to your sides. For more burn, add inclines or hills to your routine.
Walking
Walking helps burn 170 calories in 30 minutes, depending on intensity. It also works your butt, legs and core for more caloric burn. However, leisurely walking won't provide the caloric burn; you need to walk at a brisk or rigorous pace. Walking is a low-impact exercise, so it will provide less stress on your knees and other joints than running. This makes it an ideal choice if you are an older adult, have injuries or are pregnant. For maximum results, take short, quick steps, and keep your torso upright. Land on your heel and roll out of the step with your toes.
Jump Rope
Jumping rope can yield a 340-calorie burn in 30 minutes, depending on intensity. It'll also provide a full-body workout. You can even get the same caloric burn by performing the motions without a rope. Keep your jumps low to the ground and your feet slightly apart as you jump. Also keep your body upright. For the most burn, alternate between fast and slow paces, or "jump rope" as you jog.
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