Looking to shed some pounds but unsure where to begin? You're in the right place. While it's common knowledge that regular exercise is key to weight loss, starting a new workout regimen can feel overwhelming, especially for beginners. That's why we've consulted with Kyrie Furr, CPT, a certified personal trainer and performance coach with Barbend, to bring you 11 of the simplest yet highly effective exercises for weight loss.
Maintaining a healthy weight is essential for overall well-being and impacts nearly every aspect of your health. By shedding excess weight, you can significantly reduce your risk of chronic diseases such as heart disease, diabetes, and high blood pressure. Moreover, research indicates that attaining and sustaining an optimal body weight through balanced nutrition and consistent exercise promotes longevity, vitality, and a better quality of life.
"You can do these exercises individually, such as walking, jogging, or swimming," says Furr. "Alternatively, you can incorporate other movements into intervals or supersets for a longer workout session. Adjust the exercises or their duration based on your fitness level."
If you're eager to embark on a journey towards a healthier, fitter self, continue reading for the 11 simplest exercises for weight loss, as recommended by a certified personal trainer.
1) Brisk Walking
Brisk walking stands as a straightforward yet impactful weight-loss activity suitable for nearly everyone. This low-impact exercise elevates your heart rate, burns calories, and aids in shedding excess pounds with consistent practice.
Furr advises, "All it takes is walking at a brisk pace for 30 to 60 minutes. Aim to do this three to five times per week."
2) Jogging
Jogging surpasses walking in calorie burning and quickly elevates your heart rate. Additionally, it serves as an outstanding aerobic exercise for weight loss while boosting cardiovascular health and decreasing the risk of heart disease, according to the American College of Cardiology, which notes that runners have a 45% lower risk of stroke or heart disease-related death.
"Begin with a gentle jog and advance to running as your fitness level increases," advises Furr. "To maximize weight loss benefits, aim for 20 to 30 minutes of running, three to four times a week."
3) Jumping Jacks
Jumping jacks represent a timeless calisthenics (bodyweight) exercise renowned for its ability to elevate heart rate and torch calories. This dynamic full-body movement engages various muscle groups, making it an effective calorie-burning exercise to shed excess pounds.
"Begin by standing with your feet together, then jump while simultaneously spreading your arms and legs, returning to the starting position," instructs Furr. "Repeat this sequence for 30 to 60 seconds continuously. Aim for four rounds with one minute of rest between each."
4) Bodyweight Squats
Bodyweight squats serve as a foundational exercise that focuses on your lower body muscles while activating your core. Moreover, this compound movement aids in toning and strengthening your legs while effectively burning calories, rendering it a beneficial component of your weight loss regimen.
"Bodyweight squats are adaptable for individuals of all fitness levels and can be tailored to meet specific requirements," Furr elucidates. "Begin by standing with your feet shoulder-width apart, lower your hips towards the ground, then rise back up. Aim to complete four sets of 15 to 20 repetitions with one minute of rest between each set."
5) Pushups
Pushups stand as a versatile and efficient upper-body exercise that activates your chest, shoulders, triceps, and core. They are a fundamental bodyweight movement that enhances strength and promotes calorie burning, contributing to healthy weight management.
Furr provides guidance, stating, "Begin in a plank position, then lower your body towards the ground by bending your elbows and push back up. For those finding it too challenging, modify with knee pushups or elevate your body for box push-ups. Aim to complete four sets of 10 to 15 repetitions."
6) Lunges
Lunges represent a potent and dynamic lower-body exercise that effectively targets the quads, hamstrings, and glutes. Incorporating lunges into your routine can fortify lower-body muscles while improving stability and balance.
"Begin by stepping forward with one foot, lowering your hips until both knees form a 90-degree angle, then return to the starting position," advises Furr. "Complete four sets of 12 to 15 repetitions per leg, with one minute of rest between sets."
7) Planks
The plank is a static hold that activates your abdominal muscles, back, and shoulders, enhancing core stability and aiding in trimming your waistline. While planks may not directly burn many calories, integrating them into your workouts contributes to developing a firm and toned midsection, supporting your weight loss endeavors.
"To perform a plank, maintain a straight body position with either straight arms or forearms," explains Furr. "Hold this position for 30 to 60 seconds, repeating four times. Rest for one minute between each round."
8) Mountain Climbers
Mountain climbers are a reliable method to raise your heart rate while activating your core, shoulders, and legs. They enhance cardiovascular fitness and offer significant calorie expenditure, aiding in weight loss and maintenance.
Furr recommends, "Initiate from a plank position, bring one knee toward your chest, then alternate legs in a running motion. Aim for four sets of 20 to 30 repetitions per side."
9) Burpees
While burpees may evoke a love-hate sentiment, their efficacy in torching calories at high intensity while elevating heart rate and providing a cardio boost is undeniable.
To execute them, Furr advises, "Begin from a standing position, squat down, kick your feet back into a plank, perform a push-up, jump your feet back to your hands, then explode upward into a jump. Complete four rounds of 10 to 15 repetitions with one minute of rest in between."
10) Cycling
Cycling, whether on a stationary bike, trail, or road, offers an excellent low-impact workout that effectively burns calories while strengthening your lower body. It presents a pleasant and sustainable option for individuals seeking weight loss without placing excessive strain on their joints.
"Engage in a 30 to 60-minute ride on a stationary bike or outdoors," suggests Furr. "Strive to incorporate three to five cycling sessions into your weekly routine."
11) Swimming
Swimming stands as another low-impact, full-body exercise offering a superb blend of cardiovascular and strength advantages. Moreover, swimming is simply enjoyable.
"Take to the pool for laps or participate in water aerobics," suggests Furr. "Swim for 20 to 30 minutes, aiming for three to four sessions each week."