Easy and Quick Weight Loss Exercises

Easy and Quick Weight Loss Exercises - Fit And Healthy Forever

Exercise is an important part of a healthy lifestyle. When trying to lose weight, it can burn extra calories, tone muscles and provide a healthy avenue for stress release. Remember to warm up before exercising and cool down afterward. Also, it’s a good idea to visit your doctor before starting a new exercise routine.
Weight Loss Exercise Tips

For maximum calorie burning and weight loss running is the probably the best option. Whether you are running outside or on a treadmill, it simply is the best exercise because you are burning calories, as well as strengthening your legs and heart. Running will get you nice and lean. For those with bad knees, the elliptical machine is a good choice. However, most important is choosing a cardiovascular modality or modalities that you enjoy. Types of cardiovascular exercises include jogging, sprinting, power walking, cycling, hiking, swimming, spinning and aerobics classes.

Running (treadmill or outdoors)

The best weight loss exercise. Running is one of the most efficient methods of burning calories. For every mile you run, you burn approx. 100 calories. Highest calorie burn and cheap as chips. All you need is a pair of quality running shoes. Plus, if you stick with it, you’ll get hooked, making weight loss and weight maintenance easy. Check out a beginners running plan and how to run to get started.

Elliptical Trainer

If you can’t run this is an awesome piece of machinery. The elliptical trainer combines the cardio of running with resistance and it is low impact. Another positive is that burning the equivalent amount of calories as running feels easier on the elliptical. Great weight loss exercise. Compare the elliptical trainer with the treadmill.

Cross-Country Skiing

Cross-Country Skiing (machine or outdoors) is a fantastic endurance sport, calling on every major muscle group. Again it is a combination of resistance and cardio exercise. If you’ve got snow I suggest you ski.


Cardio and resistance training in one fierce calorie-burning workout lasting between 20 and 40 minutes. Best used for interval training. Just make sure most of your power driving the stroke comes from large muscle of the thighs – not the upper body (a common mistake).


Step Aerobics targets legs, hips and glutes. It is an intense calorie-burning exercise. Calories burned during this weight loss exercise depends on speed and step height.


Bicycling (stationary or outdoors) targets thighs and calf muscles. Effectiveness for weight loss depends on speed and resistance/ incline. However, pear-shaped women beware of high resistance, as this will increase muscle mass in your thighs and exacerbate your problem area.


Excellent full-body weight loss exercise. Water supports the body. Thus, less stress is placed on joints – low-impact. Brilliant for those with injuries.

Jumping Rope

Jumping Rope is a seriously simple, but effective weight loss exercise. Ten minutes of jumping rope burns the rough equivalent of running an eight-minute mile. This weight loss exercise also improves cardiovascular endurance, coordination and agility.

Racquetball/ Squash

The high-intensity makes racquetball a great weight loss exercise.

Rock Climbing

Rock Climbing is a weight loss exercise that combines cardiovascular exercise with resistance training. This weight loss exercise burns A LOT of calories, esp. on the way up.


Moderate cardio, such as walking, is a great foundation for your exercise routine. No need to go to the gym for this convenient activity- just walk out your front door. An hour of walking can burn approximately 183 to 414 calories depending on your weight and speed.

Team Sports

Losing weight isn’t easy. Team sports are a wonderful way to keep yourself motivated to move. Knowing that your team is counting on you for practices and games keeps you from making an excuse to avoid exercise.

Push Ups

Push ups have become the universal exercise for the average person. This exercise is one of the top compound movements anyone can perform for maximum tone. Why? Push ups target and help shape your chest, shoulders (deltoids), and triceps. Make sure to do this exercise for 3-4 sets of 15-20 reps. If you are not able to do a full push up, start on your knees and gradually progress up as you get stronger.