Healthy Workout Exercises For Weight Loss

Choosing to start an exercise plan can seem daunting, but it is essential in any weight loss program. According to the Centers for Disease Control and Prevention, if you lose between 1 lb. and 2 lbs. per week through a mixture of exercise and healthy eating, you have a better chance of keeping it off once you've reached your goal weight. The type of exercise you do depends on your preferences and strengths.

Walking

Walking is a simple way to burn calories and lose weight. According to the Department of Cambridge Community Development, regular walking helps improve circulation, combat depression, boost the immune system, prevent and control diseases, and control weight. Start walking slowly if you're a beginner, and gradually increase your speed and the duration of your workout until you are walking at a brisk pace. A 150 lb. person walking four miles in one hour burns approximately 366 calories.

Dancing

Aerobic dancing provides a fun, interesting way to work out and lose weight. Most gyms have dance classes for a variety of fitness levels. According to the U.S. Department of Veteran Affairs, aerobic dancing often includes high-impact moves, such as jumps and kicks, which can cause knee, hip and back problems in some people. In most dance classes you have the ability to tailor each move to your fitness level, so even if you have weak knees, you can enjoy a dance workout.

Cycling

Cycling is a low-impact exercise that burns calories and strengthens leg muscles. Most gyms have stationary bikes if you don't want to ride outdoors. If you like cycling but don't find it a challenging workout, consider joining an indoor group cycling class at your gym. The American Council on Exercise explains that indoor group cycling can be an extremely intense class that is not for everyone. The group leader instructs you to sprint, add resistance, jump or do handlebar pushups to increase the intensity of the workout while music plays in the background. Group cycling classes usually last between 45 minutes and one hour.

Strength Training

Strength training helps you increase the strength and endurance of your muscles, bones and connective tissues, according to the American Council on Exercise. It also helps increase your muscle mass, creating a more toned, lean-looking body. Start with light weights and work your shoulders, arms, abdominals, back, chest, hips and legs. Add weight as you become stronger to keep your workout challenging, but don't add more weight than you can lift or you'll risk injury. Choose between free weights, weight machines and resistance bands for a good workout, or use your own weight to strengthen your muscles with squats, pushups and pullups.