When it comes to losing weight, it’s hard to know where to start, especially when you consider all the complicated fitness programs and diets out there. Surprisingly, the simplest exercises are the ones experts recommend most to drop pounds and inches. These are the most effective routes to lose weight quickly.
Is there any exercise more natural than running? Despite its simplicity, running is one of the most effective methods of weight loss. It's also a great exercise for cardiovascular fitness and to strengthen certain bones, ligaments and connective tissue. Running burns about 600 calories every hour and can be even more effective if done in interval training. That means short bursts of speed – usually between 30 seconds and 1 minute – followed by a less intense running pace. Watch out for damage to your knee joints though; knees are the area most susceptible to injury while running.
One thing’s for sure: humans were a lot fitter when we had to walk for miles to find our food. With technology and convenience at our fingertips today – and cars in our garages – we so easily forget how useful a simple walk can be. The great thing about walking is anyone can benefit from it, no matter their fitness level. It’s a great low-intensity exercise that can really get the heart rate going. At a walking pace of approximately 4 miles an hour, the average person will burn about eight calories each minute. A good habit to form is to walk as many places as you can. Before you hop into your car, think of how much healthier you would be if you simply walked.
You might think of jumping rope as a little girls’ game. But jumping rope is also done by professional athletes. Few exercises can rival it at burning calories in record time. It raises the heart rate and gives a full body workout.
This good old-fashioned exercise – a combination of pushups, squats and jumps – started out as a staple of the military but it has slowly made its way into civilians’ fitness routines. Professional trainers love burpees for their ability to burn calories and sculpt a lean, muscular body. The more lean muscle mass you have, the more your metabolism kicks into the next gear for burning more calories. The burn will continue even after you're done with your burpees.
Swimming is a good bet to help drop the pounds and keep them off, no what swimming style you like – breaststroke, backstroke or freestyle. An hour of swimming is estimated to burn anywhere between 400 to 700 calories. With swimming, the risk of injury is low and you get optimal strengthening and toning benefits. Besides, it engages all the major groups at the same time.
So what are you waiting for? Start doing these exercises and start losing weight today.