COMMON EXERCISE FOR LOSE WEIGHT

 Walking

Walking is an ideal exercise for weight loss: It doesn’t require any equipment, other than a decent pair of walking shoes, and you don’t need a gym membership to do it. It’s a low-impact exercise, which means it won’t blow out your knees  or cause other stress injuries that can leave you on the sidelines for weeks or even months.
For those with certain health issues, including obesity and heart disease, walking is an effective, low-intensity weight-loss activity that can lead to better overall health, as well as better mental wellbeing.
Depending on how much you weigh, walking at a pace of four miles per hour will burn between 5 and 8 calories every minute, or between 225 and 360 calories for a 45-minute walk.
At this pace, walking 45 minutes a day most days, you can lose up to a pound a week without changing any other habits.
So put on your walking shoes, turn on your iPod and go for a brisk stroll through the neighborhood.

Kettlebell

Kettlebells are cast iron balls fitted with a single handle. Unlike traditional handheld weights, the weight of the kettlebell isn’t evenly distributed, which means that your body has to work to stabilize you and counterbalance the weight of the ball.Kettlebells provide for a hard-core workout that not only burns up to 400 calories in a mere 20 minutes, but also strengthens your core, improves balance and posture and targets all of the major muscle groups, as well as the stabilizing muscles.

Because kettlebell exercises involve the whole body, a kettlebell workout will rev up your metabolism to help your body burn fat faster, and it’ll get your heart pumping so that you get an aerobic workout as well. In fact, 20-minute kettlebell workout is similar to a six-mile run in terms of cardiovascular benefits and calories burned.

However, working successfully with kettlebells requires proper form to avoid injury and get the most benefit out of your workout. If you’re new to kettlebells, taking a class at your local gym will provide you with initial instruction about proper form and the safety guidelines you should follow when exercising with these heavy weights.

Swimming

Vigorous swimming can burn anywhere from 400 to 700 calories an hour. All types of swimming are effective for helping you shed pounds, from a front crawl to a breast stroke or even the dog paddle.

Swimming is a highly effective exercise for weight loss and toning. It’s one of the lowest-impact exercises out there, and it strengthens, tones and conditions your whole body.
It’s particularly ideal for women in their last trimester of pregnancy and individuals who battle with arthritis, obesity, and musculoskeletal conditions.
It’s also great for those who suffer from exercise-induced asthma, because the warm, moist air around the water helps keep the airways clear.
Many athletes use the pool as a cross-training tool, as well as to stay fit while rehabilitating an injury. When you’re neck-deep in water, your body is only bearing ten percent of its weight, and yet the water provides 12 times the resistance of air, making it ideal for strengthening and toning your muscles.
Swimming engages all of the major muscle groups, from your abdominals and back muscles to your arms, legs, hips and glutes. It effectively compliments other exercises, like running and walking, or it can be your sole form of fitness.

Don’t know how to swim? Not a problem. If you can propel yourself through the water from one end of the pool to the other, you can swim well enough to lose weight doing it.

Cycling

Bicycling is another low-impact, high-rewards activity for losing weight.

Cycling can burn anywhere from 372 to over 1,100 calories per hour, depending on your weight, your speed and the terrain you’re biking  across.
Unlike running, cycling is easy on the joints, and even the most out-of-shape beginner can hop on a bicycle and ride several miles without feeling like they’ve just been through the wringer.
Outdoor cycling is best, because the varied terrain enables you to get a well-rounded workout that includes strengthening your lower body and getting a good cardiovascular workout.
If you live within biking distance of your job, cycling to work can stimulate endorphins and boost your metabolism for the day, as well as save you money on gas. If outdoor cycling is difficult or dangerous in your area, consider spinning.
Offered at most gyms, this group cycling activity is one of the lowest-impact classes offered, and yet it’s one of the most effective for burning calories and revving up your metabolism.

         Elliptical Trainer

The elliptical trainer at home or at the gym enables you to get a low-impact, full body workout.

Easier on the joints than a treadmill, the elliptical trainer also has movable handles that enable you to get a good upper-body workout in addition to working your lower body.
Elliptical machines let you choose the intensity level, and by raising and lowering the ramp and going backwards, you can target different muscle groups in your legs, both front and back.
The average person using an elliptical trainer can burn about 600 calories per hour. The elliptical trainer mimics the action of running while eliminating impact, saving knees and other joints from wear. For those who suffer from arthritis, musculoskeletal conditions and obesity, the elliptical trainer is a great way to exercise without risking impact injuries.

 Running

If you’re one of the many people who love to run, you’re in luck.

Running burns about 600 calories per hour, helps build strong bones and connective tissue and gets your heart pumping at a healthy rate to  help prevent heart disease, stroke and certain cancers.
The only equipment running requires is a good pair of shoes to protect your joints and, if it helps you keep the pace and maintain motivation, an iPod with your favorite tunes.
Interval training can bump up the calories you burn on your daily run. Also called speed work, interval training involves short spurts, usually between 30 seconds and two minutes, of running at top speed.
Intervals burn a large number of calories in a short amount of time, improve your resting metabolism to help you burn more calories during the day, and increase your muscle mass.

                                                     

Tennis

A good game of tennis can burn up to 600 calories in an hour.

If you’re the type who prefers to exercise with a partner, tennis is an ideal way to get active. It’s also perfect for those who don’t particularly like to exercise, but who love a good competition.
You don’t have to be a great tennis player to lose weight doing it. After all, running after the balls is still a form of exercise.
The nature of tennis makes it a great whole-body workout, and playing it can help you improve your flexibility, balance and posture, as well as let off some steam to reduce stress.
Throughout the game, especially every time you hit the ball, your arm, abdominal and leg muscles are engaged, building strength and burning calories. But that’s not all that’s engaged. Your brain gets a good workout every time you play tennis, from thinking quickly and creatively to planning ahead.

High intensity interval training

This is one of the most effective weight loss exercise options available.

You only need to engage in this form of exercise for about 20 minutes, three times a week, to get incredible benefits that include burning a large number of calories and ramping up your metabolism in the wake of the afterburn.
High intensity interval workouts can be done with many forms of exercise, and consist of short but intense bursts of activity followed by a lower-intensity period or a period of complete rest.
Those who are new to exercising shouldn’t perform interval training until they’ve been exercising regularly for a couple of months.
A standard interval workout for biking, swimming, running, lifting weights or even walking is 20 minutes long, but burns far more calories than 20 minutes of steady exercise.

Jumping Rope (skipping)

Jumping rope is a favorite activity on playgrounds across the country, but it’s hardly child’s play when it comes to losing weight.

Just ten minutes of rope jumping is worth an eight-minute mile when it comes to cardio benefits and calorie burning.
An hour of jumping rope burns over 800 calories and works the arms, legs, and core, as well as strengthens bones and joints.
It’s also an excellent activity for improving coordination, agility and endurance. Jumping rope is a high-intensity activity, and as such, you don’t need to do it for a full hour to reap the benefits.
However, to avoid injury, you do need to use proper form. Your knees should be slightly bent as you hold the rope at hip height with your palms facing your body. Push off on the balls of your feet, keeping your knees soft and your upper body perpendicular to the floor. Don’t bounce between jumps, or you’ll risk injury.
A great 13-minute rope-jumping workout involves one minute of intense activity followed by one minute of rest. Start with the basic jump, during which both feet push off and land at the same time.

 Step Aerobics

Developed and made popular in the late eighties by workout guru Gin Miller, step aerobics is a low-impact workout with excellent cardio and calorie burning benefits.
A 45-minute step aerobics workout will burn about 550 calories while targeting the muscles in the legs, hips, and bum, as well as work out the core muscles and improve coordination.
Step aerobics involves cardio routines that utilize an elevated platform. One foot is always either on the platform or the ground, which is what makes step aerobics a low-impact exercise.
An hour of step aerobics provides you with the same fat burning and cardio benefits as a seven-mile run. You can either enroll in a step aerobics class at the gym or invest in your own step and conduct the workout at home with the aid of a DVD. If you choose the at-home workout, it’s essential to buy a step that’s the right height to avoid injury.

TV Commercial Workout

The TV commercial workout is ideal for couch potatoes who dread lacing up the running shoes or hitting the gym.

Instead of getting up for another bowl of ice cream during commercials, get up off the couch and do some simple exercises to burn calories, improve strength and rev up your metabolism.
An hour-long TV show contains about 18 minutes of commercials. If you watch just two shows a day, this workout can give you 36 minutes’ worth of exercise to help you lose weight and improve muscle tone.
During just one hour long TV show, you can burn 92 calories by doing jumping jacks or crunches during the commercials, or you can burn 205 calories by jumping rope during the ads. You can also perform pushups, crunches or squats, or use hand weights to perform standard weight training exercises.

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