Easiest weight loss exercises for all-15 tips

Obesity is a menace that a majority of the world’s population is grappling with. As awareness about the ill-effects of obesity is spreading among people, they are trying to combat this disease by various ways. With the advancement of technology there is an explosion of information about various ways and means of weight management. There are different kinds of diet and nutrition programs including that for breakfast and other meals that experts come up with from time to time. These are the ways of losing weight without exercise. Consumption of Green coffee or Apple cider vinegar helps a lot in this regard. Similarly there are various work out programs offered in gyms and by physical trainers. It is well known how exercise, besides a healthy breakfast and other diets, is essential to beat obesity and for our overall well-being. Exercising becomes even more important when you are trying to lose weight. But with loads of information on different types of work outs people sometimes get confused. Here are 15 easiest weight loss exercises for all and for which you don’t need to visit the gym.
Jump the rope:

easiest weight loss exercises
Jump a rope for weight loss

Skip rope, not your workout. Remember skipping with a rope in school? Well….turns out it is one of the best and easiest weight loss exercises, the ultimate fat burner. No other exercise can match this one. Jumping rope is way more effective than running. Consult your doctor if you have any pain in your body before starting this exercise regime.
Jumping rope also helps you to:
• Burn calories very fast
• Build agility and quickness
• Increases bone density
• Gives a full body work out

Tabata Training:

easiest weight loss exercises
Exercises

This is a high intensity workout regime which brings lot of weight loss and fitness benefits. It’s a mix between CrossFit and Circuit training.
Beginners will require guidance from experts to do this training.
This kind of training is one where you follow a routine of high intensity exercises for 20 seconds followed by a resting period of 10 seconds. Repeat this 8 times.
You may choose any exercise, Tabata training will raise your metabolism and heart rate immediately. Since you are performing the exercises at a very high intensity, your body has to work very hard to sustain it. You can incorporate different types of exercises and equipments into your Tabata procedure like push-ups, planks, squats, jumping rope etc.
Here are some good Tabata routines for you to follow:
• Push-ups: 20 seconds push-ups,10 seconds rest × 8 times
• Body Squats: 20 seconds squatting, 10 seconds rest × 8 times
• Planks: 20 seconds planking, 10 seconds rest × 8 times
• Pull-Ups: 20 seconds pull-ups, 10 seconds rest × 8 times
Check out The Tabata Revolution Explained: What, Why and How to Tabata to know more about this amazing workout routine.

Swimming for fitness: 

easiest weight loss exercises
Swim and lose weight

This is an all-round activity that helps in burning your calories. The different swimming strokes gets you to do the aerobic exercises too. Swimming offers many health benefits like:
• Improves muscle strength
• Lowers stress and depression
• Reduces risk of heart disease and type 2 diabetes

Take the stairs:

easiest weight loss exercise
Using stairs to remain fit

It’s time you ditched the elevator and took to the stairs. Stair climbing (timesof india) is more effective for burning calories. It is really one of the easiest weight loss exercises. Experts believe that plyometric motion (running up the stairs) strengthens your muscles, heart and lungs for better running.
Anne Moore, M.S., exercise physiologist and running coach in Charleston, South Carolina says, “Stairs force you to work against gravity and this helps build two needs-strength and power.”
Running stairs is a cardio exercise which offers the same benefits as other cardio exercises. It also tone up your quadriceps, hamstrings and calves.
Go Jogging:

easiest weight loss exercises
Jogging for many health benefits

This is one of the best workout for the entire body. All you need is a pair of good shoes. According to a study by Stanford University School of Medicine, jogging helps in increasing the lifespan of a person while decreasing the effects of aging.
The American Cancer Society suggested that jogging for at least 30 minutes per day reduces the risk of cancer.
Jogging a few kilometers daily will help you to shed that unwanted fat. All you need is a good pair of shoes. But, jogging may be hard on your knees. So do not try to increase your speed and distance at the same time. Focus on increasing your distance first and then your speed. Jogging a few kilometers a day will help you to:
• Increase your energy level and your confidence
• Boost your metabolism and burn the calories
• Improve your cardiovascular system
• Build and maintain muscle
• Improve your immune system


Cycling:

This is one of the best cardiovascular exercises you could get. The World Health Organization’s report says that cycling is a ‘highly suitable activity’ to boost public health. Cycling helps you to
• Boost your metabolism as well as your brain power
• Helps you to sleep better
• Boosts your bowel movements
• Cuts down on risks of heart disease by 50% as studies from Purdue University shows.
Besides , by using a cycle you are cutting down on air pollution thereby adding your bit to save the planet.

Dancing:

easiest weight loss exercise
Dance to reduce weight

A fun way and one of the easiest weight loss exercises is dancing. There are numerous dance forms to choose from. Take up something that suits you and watch the effects it has on your body. The constant challenges of matching upto the rhythm while paying attention to your dance steps doesn’t really allow you to slacken your speed. Besides you will never get bored or want to give up. Experts from BerkeleyWellness.com say dancing can:
• Improve your heart condition
• Lower your stress and up your happiness quotient as you socialize more
In fact dancing can motivate you to get some movement if you find other workouts like treadmill working or cycling monotonous.

Under the guidance of trained experts you may also try out the following:
Power Yoga:

easiest weight loss exercises
Yoga for weight loss

Yoga ranks very high in the list to achieve a healthy body along with a healthy mind. Power yoga is an offshoot of Ashtanga Yoga. It offers the same benefits that include building internal heat, increasing
your stamina, strength and flexibility, and also helps in stress reduction.

Yoga helps in:
• Improving your flexibility and perfecting your posture
• Preventing cartilage and joint breakdown
• Draining your lymphs and boosting immunity
• Regulating your adrenal glands
• Lowering your sugar levels


Kickboxing:

easiest weight loss exercises
Burn calories

This offers numerous benefits while engaging your entire body to work out.It focuses on your core, arms, shoulders, legs and your glutes. You not only learn self-defence but also burn a lot of calories. It tones the whole body and increases flexibility as well as boosts your energy levels.
If you have decided to work out in the gym, then the best thing to do is to combine a set of cardiovascular workouts along with strength training. Both play important roles in weight loss. At the same time this is again one of the easiest weight loss exercises.

Cardio:

Cardiovascular exercise is essential if you are serious about cutting the flab. You may start off on an elliptical. Begin slowly, 5 minutes at light resistance to warm up. Increase to a higher resistance for about 20 minutes or so and then again slow down for 5 minutes.
Treadmills:

easiest weight loss exercises
Reduce fat on treadmill

An effective and one of the easiest weight loss exercises for beginners, intermediate and advanced exercisers as you have a choice of various speeds and inclines to work out. It is a great cardio exercise that not only burns calories but also ensures heart health, lowers cholesterol, blood pressure and diabetes. Treadmill improves your stamina and endurance levels. Uses of treadmill and it’s best utilization techniques have been dealt in detail in our post titled Treadmill workout for weight loss-plans in detail.
Bench press: A great strength training exercise that targets your pecs, triceps and shoulders. Lie on a bench on your back and keep your feet flat on the ground. Lift the barbell off the rack, inhale and lower it until it touches your chest gently. Exhale through your mouth and raise the weight back to its starting position. Perform 4 sets resting in between each set.It may also be considered as one of the easiest weight loss exercises.

Squat:

Squatting, another strength training exercise, targets your lower back, glutes, quads, hamstrings and calves. This increases your muscle mass which in turn increases your metabolism, thereby burning more calories. Stand straight with your feet shoulder width apart. Hold the barbell behind the neck, inhale squeeze your core and lower your hips till your knees are bent at ninety degrees angle. Exhale and raise your hips back to the starting position.
Wide-Grip Pull Up:

This works on your latissimus dorci, middle back and biceps. Grab a pullup bar, exhale through your mouth and pull your torso up until your chest touches the bar. Inhale through your nose and slowly lower your torso to the starting positon.
Weight training:

Lifting weights builds your muscle mass which in turn burns more calories. It is one of the most effective ways of burning fat. It continues to burn fat for upto 48 hours after you exercise. It fights osteoporosis and controls blood sugar levels.
Well then……do not put off exercising any more. Above are the easiest weight loss exercises. Get started today, set a goal for yourself and don’t give up till you reach the goal. It is not as difficult as it seems. Just keep going and enjoy life.

Treadmill workout for weight loss- plans explained in detail

The very thought of doing physical activities to lose weight intimidates us. We immediately picture ourselves huffing and puffing lifting heavy weights and getting totally drained out. And then the next thought that comes up in our minds is that after getting so exhausted will I still have the stamina to face another long day? So we keep putting it off for some other day and that day never comes. But take heart all you out there who have been doing this, thereby finding it difficult to keep yourselves in shape. Exercising need not be complicated. Treadmill workout for weight loss is one of the simplest of it’s kind . It is one of the easiest weight loss exercises.

A daily brisk walk for about an hour will do the trick and help you to combat obesity and get back into shape. Walking daily will bring you the following benefits:

  • It will help you to keep in shape or rid you of your extra weight. As your metabolic rate increases you start burning the calories that your food provides which would otherwise have been stored in your body as fat.
  • Prevents and manages various other ailments like high blood pressure, heart disease, type 2 diabetes. Once your weight stabilizes all the problems associated with obesity automatically gets sorted out.
  • Walking daily strengthens your bones and muscles keeping all those joint pains and muscle cramps at bay.
  • Improves balance and coordination. Adopting the right posture while walking helps in improving the coordination in your body.
  • Enhances your mood. Walking or exercising boosts your energy levels and makes you feel happy which helps you to get by with a busy day.

The treadmill is an equipment that serves this purpose wonderfully. Treadmill workout for weight loss is walking on the treadmill and it is one of the most effective ways for weight management, burn calories and reduce risks of cardiovascular disease.  

treadmill workout for weight loss
Walk on treadmill

Get your personal treadmill installed at home so that you can carryout treadmill workout for weight loss whenever you want. You don’t need to step out of your house to shed those extra kilos. It is easy to use and walking on the treadmill is as good as walking outdoors. Treadmills come equipped with pre-set programs which help you to follow a controlled regime and LED displays that show time, speed, distance, calories burnt and the heart rate of the user. You also get foldable treadmills that can be stored anywhere in the house. Normally walking on a treadmill burns about 400 calories per hour, while running burns about 800 calories depending on your weight.

It’s important to remember to dress appropriately before you hop onto that treadmill. Wear a proper    t-shirt and shorts/track pants. Make sure you wear a decent pair of running shoes with a good grip on the sole. Don’t run barefoot on the treadmill. Also, keep a hand towel handy to wipe off that sweat.

There are a few things that you need to keep in mind for treadmill workout for weight loss.

Plan your exercise:

  • Set your goal: First of all, you need to decide whether you want to lose weight or simply want to improve your fitness level. If you want to lose weight then you should exercise three to five days a week for at least 30 minutes duration. If you want to improve your fitness level, concentrate on increasing the length and intensity of your exercise session.
  • Warm Up: Always start at a slow pace for the first five to ten minutes to warm up. Warming up is very important as it will increase circulation to your muscles and help reduce the risk of injury, gradually increasing your heart rate. It also helps to prepare you mentally for the workout ahead.
  • Right Posture:  While exercising, look straight ahead and involve your core abdominal muscles. Shoulders should be loose, neck and arm relaxed. Your arms should swing easily backwards and forwards with elbows bent at angle of 90 degrees. Ensure your back is straight and your torso upright  (don’t lean forward). You will burn 5 to 10 percent more calories per session if you pump your arms while walking than walking with your arms straight down by your sides. Push off with force and land lightly on your feet. If you hear the thumping sound of your feet it means you are not doing it right. Runners world have a great article about the perfect running method that explains how you should hold yourself from your head all the way down to your feet on the treadmill.
  • HIIT: High Intensity Interval Training. This is a very popular way of putting the treadmill routine to optimum use to get the same results in a shorter period of time against running at a steady speed for a longer period of time. For example, you could walk at your normal pace for about 1 or 2 minutes then increase your speed to your fastest for about 30 seconds and then return to your former normal speed. It is up to you what time ratio you want to choose but do try this out to get the maximum benefit in a short span of time.
  • Incline: Remember to use the incline function on your treadmill for a better workout. Set the incline, start walking and keep increasing the incline. Your legs will be working harder thereby increasing the intensity of your workout.
  • Variety: Add variety, don’t stick to one routine. Hop off your treadmill for some push ups, squats with shoulder press or do some arm routine. Then again get back to your treadmill. Combining cardio with some strength training is the best way to lose fat.

If you can follow above mentioned plans for treadmill workout for weight loss you will certainly be a healthy and fit person. Extra efforts for staying fit and healthy is worth taking because of alarming increase of obesity around the world

Common Mistakes to avoid during treadmill workout for weight loss

Speed: One of the most common mistakes people make is that they start running at a great speed right from the beginning. But not warming up can lead to cramps and other problems. Begin at a slow pace, then gradually increase the speed.

Holding On: Do not hold the bars. Although initially you are advised to hold onto the bars, let go of them after a few days. Holding on prevents you from finding your natural running or walking posture and also burns lesser calories.

Long Strides: According to John Higgins, MD, associate professor of medicine at the University of Texas Health Science Centre, Houston stretching out your legs in an effort to cover more ground will lead to burning up lot of extra energy and you won’t be able to work out for long. You could also hit the front of the treadmill frame which will cause you to fall.

Finally, effectiveness of above mentioned treadmill workout for weight loss may be reinforced by use of proper healthy breakfast and diet including consumption of green coffee, apple cider vinegar, etc. Although we can lose weight easily without exercise by following our 9 tips in one of our previous posts, but a combination of both exercise and non exercise methods will give best results.

There’s a wide variety of treadmills and lot of options to choose from. They are pocket friendly and investing in one is an investment for a lifetime of good health. Checkout best home treadmills at discounted prices here.

But sometimes even rigorous exercise on treadmill do not produce desired results. This may be due skipping of breakfast.For more details about breakfast ideas click here.