List Of Weight Loss Exercises

In the strictest terms, weight loss is a result of using more calories than you consume. Even though you can effectively lose weight by reducing your daily caloric intake while remaining inactive, using exercise as a means of burning additional calories makes your heart stronger, can help keep your aging body active and helps ward off illness. Aerobic activity is the best way to burn calories on a daily basis, but strength training builds muscle, which helps you burn more calories in the long run.

Walking

Brisk walking for at least 30 minutes a day is a good way for beginning exercisers to shed initial pounds while building stamina. It's low-impact, meaning it's easy on the joints, weight-bearing, meaning it helps build bone density. A 150-lb. person walking at 4 mph burns 340 calories in one hour.

Running

Running takes calorie-burning to a whole new level. Because it's harder on your knees, pound for pound, it's better to begin a running program if you don't have more than a few extra pounds to lose. You burn more calories the faster you run, and if you incorporate speed or incline intervals you'll burn even more. A 150-lb. person running at 8 mph burns 919 calories in an hour.

Swimming

You use your entire body to swim -- your shoulders, chest, abdominals, arms, hands, hips, gluteals, legs and feet are all involved. Because all of your large muscles are working through the resistance of the water, you burn high amount of calories. A 150-lb. person swimming laps at a moderate pace for an hour will burn 476 calories in an hour. Increase the pace to increase calorie burn.

Cycling

Cycling outside tends to burn more calories than an indoor cycling class, as long as you remain consistent in your effort. Headwind and the friction of the road against the wheel provide resistance. A 150-lb. cyclist riding from 16 to 19 mph for an hour will burn 816 calories. Working vigorously in an indoor cycling class, the same person will burn about 714 calories.

Aerobics

For the exerciser of 150 lbs., an hour of high-impact aerobics or a typical step class burn about 476 and 578 calories respectively. Low-impact aerobics, which is easier on the joints and may be a better option if you have a lot of weight to lose, burns about 340 calories in an hour for the same 150-lb. person. Someone weighing 30 lbs. more would burn 408 calories.

Boxing Workout

A boxing workout can incorporate jumping rope, hitting the bag, push-ups, sit-ups and "ploymetrics," or explosive jumping exercises. Hitting a punching bag for an hour burns just over 400 calories for the 150-lb. exerciser, while jumping rope at a moderate pace burns 680 calories in an hour. It's possible to burn anywhere between 500 and 800 calories in one boxing class, depending on how hard you work.

Circuit Training

Circuit training combines strength and aerobic work. It's a fast-paced workout with minimal rest that builds muscle while improving cardiovascular fitness. It may include 30 seconds of push-ups, 30 seconds of squats and 10 pull-ups, followed by a 30 second rest and then a repeat of the circuit. Most workouts last between 20 and 45 minutes, depending on intensity. An hour of circuit training for the 150-lb. exerciser burns about 540 calories.