The Simplest and Most Effective Exercises for Weight Loss

Exercises for Weight Loss

As of 2020, the obesity rate in America has gone beyond 40% and the situation is only getting worse with each passing day. In fact, according to federal health officials, millions of lives are at stake in the country due to ‘growing obesity pandemic. If you are dealing with weight issues, then at some point you must have prayed for a miracle or magic trick that would burn away the extra fat from your body. While we cannot create a magic trick to help you sort of your obese issues, we certainly come up with a simple weight loss exercises.

Here Are Effective and simple weight loss exercises:

So, here are a few effective yet simple weight loss exercises with ease and without anxiety. Check them out!

  1.     Walking/ Running

Probably the most convenient exercise to lose weight is running or simply walking for a few minutes. In fact, as per the Harvard study, an average 70 kg person burns more than 160 calories per 30 minutes of walking at a pace of approximately 6.4 km/h.

If you are young and healthy, then running is another preferred way of losing weight. Harvard study estimates that running can help a person weighing about 70 kg, burn more than 370 calories per 30 minutes at a speed of 9.7 km/h.

The best thing is that you do not need any extra equipment (other than good running shoes) and can be done anywhere. The best thing is that jogging, running, or simply walking naturally gets rid of the belly fat, also known as visceral fat.

  1.     Dancing

What would be simpler than putting on your dancing shoes and groove for straight 15 minutes, or maybe more? If you are into dancing, well, then this is the best way to burn down calories and eliminate that extra fat from your body. Want to add some zing to it? Try aerobics or Zumba class and see how quickly you will get rid of the unwanted body weight.

  1.     Swimming

Swimming is not only an exercise or bodywork but a life skill. So, even if you do not want to lose weight, it is best for you to learn this skill. Also, Harvard explains that a 70 kg human can burn up to 233 calories per half hour of swimming.

Also, there was a study under the National Library of Medicine, which observed that swimming for 60-minutes at least 3 times per week can reduce body weight in quite a significant manner and improve flexibility, which naturally implies that there will be a low risk of heart diseases, diabetes and other risk factors. The study was done on 24 women of middle age for 12 weeks.

  1.     Cycling

Studies have laid down that people who cycle regularly have better fitness and increased insulin sensitivity, along with the lowered risk of heart diseases and cancer. This also means that people who are into cycling live longer lives. As per this Harvard study, people of 70 kg weight or so can burn more than 260 calories per 30 minutes of cycling on a stationary bike and 298 calories (approximately) per 30 minutes on a bicycle on a moderate rate. So, what are you waiting for? Go, get yourself a bicycle and start your practice ASAP!

  1.     Yoga
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In today’s world, yoga has become quite a need for people, especially because it is so much more than just a simple weight loss exercises. Daily practice of yoga postures and breathing techniques will lead you to inner peace and calm in a way you have never experienced before. It is not only healthy for your physical body but also your spiritual body, mental and emotional health as well. All you have to do is enrol in a yoga course and allow things to flow. It will change the way you feel and think in miraculous ways. Weight loss is, of course, a part of it as well, and this study, done on 60 women supports the same.

  1.     Pilates

Pilates might not help you in reducing weight as quickly as running or cycling, but it does the work in its own time, and surely. Additionally, it also helps in reducing lower back pain and improves balance, muscle strength endurance, amongst other things.

A study was done by the American Council for Exercise, a person weighing around 64 kg is expected to burn about 108 calories at a 30-minute beginner’s Pilates session. In another study, it was observed that a 90-minute Pilates session 3 times a week led to a significant loss of waist area, stomach, and hip. The study was done for 37 middle-aged women that lasted for 8 weeks. The best part of doing Pilates, like yoga, is that it can be done in the comfort of your home.

  1.     Fasting

It is a simple but challenging process albeit it is one of the most effective ways of losing weight. Fasting comes with a lot of health benefits as well. All you have to do is train your mind to not eat anything for a stretch of a minimum of 16 hours. Well, many people go on for days without eating anything but we wouldn’t recommend the same for you, at least in the beginning. Try to eat vegetables and food full of protein and fats when you break the fast and soon, you will notice a dramatic loss in your weight. It might seem a bit difficult as you read this, but trust us, once you get the hang of it, it will be so easy and simple and well, effortless. The best way to chase away the hunger pangs during fasting is to keep having cups of hot saltwater or green tea and it will trick your brain into believing that you just fed it food.

  1.     Stretching
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The easiest way to lose weight can also be found in stretches. A healthy dose of stretching your body will lead to improved flexibility, relief in muscle tension, increased blood circulation, and of course, muscle strength. As little as a 10-minute full-body stretch can help you lose 50 calories at a time. Now, isn’t that amazing or what? We recommend you to stretch 3 times a day for at least minutes to see the results soon.

  1.     Skipping

As kids, we enjoyed skipping and as we grew up, we forgot all about it. A full-body workout, this exercise helps in burning 10 calories per minute. All you have to do is start with a 10-minute daily skipping and then, increase the duration slowly and steadily.

  1. Crunches

Crunches are the answer to not only abdominal fat but also overall body weight. All you have to do is lay on your back with your knees bent. Next, place your hands on the floor and pull yourself up towards your knees. Do the same for at least 10 minutes every day and increase the repetitions as you get comfortable.

Ask anyone around you, and they will candidly confess that they want to lose their weight in the least possible time. However, the simple weight loss exercises that are mentioned above may take a longer time to show your desired result. Thus, combining these workouts with natural appetite suppressants like Instant knockout will help you to reduce your weight quickly. 


The bottom line is that there are umpteen numbers of simple weight loss exercises that can help you lose weight. However, it totally depends on you to choose the ones that you like and immensely enjoy. The reason for the same is that if you like doing it, you won’t feel the pressure and stress of doing it on a daily basis. Also, you will mentally feel positive and overall excited about doing something simple yet effective and this will accelerate the process of weight loss in the body. And the result will be mind-blowing! So, go ahead and choose simple weight loss exercises for you.

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