19+ Best & Most Effective Exercises to Lose Weight Fast

most effective exerciseREMEMBER: These Are TOP 19+ Most Effective Exercises to Speed Up Your Weight Loss! Calories Burned Per Hour INCLUDED! These Tips Helped Over 406,000 Readers of DIETBLY!
Last Update: June 2017

Here’s the uncomplicated and unattractive truth about exercise – if you want to lose weight, you need to do quite a lot of it. I know that’s not what all the hyped-up marketers want you to hear (so you can buy one more product promising ‘instant weight loss’).

However, the sooner you accept this universal truth, the sooner you will reach your goal. But this doesn’t have to be a tragedy!

REMEMBER: To lose 1 pound of fat, you need to burn 3 500 calories.

June 2017 Best Exercise & Sports List with Calories Burned

  • Jumping rope – 1 074 calories/hour
  • Taekwondo – 937 calories/hour
  • Tabata Training – 900 calories/hour
  • Vigorous swimming – 892 calories/hour
  • Cross-country skiing –- 850 calories/hour
  • Running up stairs – 819 calories/hour
  • Vigorous rowing – 810 calories/hour
  • Kickboxing – 769 calories/hour
  • A game of basketball – 728 calories/hour
  • Elliptical trainer – 720 calories/hour
  • Rollerblading – 683 calories/hour
  • High-impact aerobics – 664 calories/hour
  • Ice skating – 637 calories/hour
  • Running & Jogging 5 mph – 555 calories/hour
  • Water skiing – 546 calories/hour
  • Light or moderate lap swimming – 528 calories/hour
  • Cycling – 508 calories/hour
  • Water aerobics – 501 calories/hour
  • Resistance training/weightlifting – 455 calories/hour
  • Low impact aerobics – 399 calories/hour
  • A brisk walk – 391 calories/hour
  • Dancing – 370 calories/hour
  • Power yoga – 364 calories/hour
  • Volleyball – 364 calories/hour
  • Sex – 292 calories/hour
  • Bowling – 273 calories/hour
  • Walking – 167 calories/hour

Source: BusinessInsider.com & WomensHealthMag.com

There are many enjoyable ways to lose that extra belly fat without working out like a crazy fitness addict. Let me present the top 19 weight loss exercises you should definitely try!

1. Jumping Rope

man jumping rope
You will burn 1 074 calories per hour!

This exercise is the ULTIMATE fat burner that will help boost your caloric output and lose weight. There is simply no other exercise that can match this one.

According to Science Daily, jumping rope is much more effective than running:

“This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump.

Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile. Since the impact of each jump or step is absorbed by both legs, jump rope may have lower risks for knee damage than running.”

Did you know that during this exercise, you build agility and quickness, increase bone density and even boost cognitive function of your brain?

For more on these benefits of jumping rope, check out: 6 Surprising Benefits of Jump Rope (+2 You Already Know)

2. Taekwondo

You will burn 937 calories per hour!

Taekwondo is a Korean martial art and the national sport of South Korea. It is also used as part of South Korean military training for every soldier. It is famous for its employment of kicking techniques, which distinguishes it from martial arts such as karate or certain southern styles of Kung Fu.

Today, over 70 million people in 188 countries practice Taekwondo. 4 million of them are black belters. It’s not only focused on physical activity, but it also relies on concentration, combat philosophy and self-defense.

According to LiveStrong, there are many benefits:

“A typical Taekwondo class involves dynamic punching and kicking drills, blocks, core-strengthening exercises and stretches. You’ll build stamina and strength through such active movements.

For younger children, learning and practicing the poomsaes — specific patterns of defense and attack movements — leads to better motor skills and body control.

A 2014 study published in Sports Medicine noted that Taekwondo athletes demonstrate high peak anaerobic power, flexibility — especially in the legs and hips — high dynamic upper- and lower-body strength and good core endurance.”

For more on Taekwondo, check out this article: 38 Facts You Should Know About Taekwondo

3. Tabata Training

tabata training
You will burn 900 calories per hour!

For those that don’t know this exercise, tabata is a high-intensity workout protocol and has many fitness and weight loss benefits. It’s a mix between CrossFit and circuit training.

The basic of tabata is that you perform exercise for 20 seconds, remember it has to be intense training and do it as hard as you can. Then you rest for 10 seconds. This has to be repeated 8 times.

Here is a great tabata routine from SunWarrior.com:

Sprinting & Ropes Tabata

  • Sprinting: sprint for 20 seconds, rest for 10 seconds x 8 times
  • Battle rope: Rope for 20 seconds, rest for 10 seconds x 8 times

Body Weight Tabata

  • Push-ups: 20 seconds push-ups, 10 seconds rest x 8 times
  • Body Squats: 20 seconds Squatting, 10 seconds rest x 8 times
  • Planks: 20 seconds planking, 10 seconds rest x 8 times
  • Pull-Ups: 20 seconds pull-ups, 10 seconds rest x 8 times

Dumbbell Tabata

  • Bicep Curls: 20 seconds curling, 10 seconds rest x 8 times
  • Chest Press: 20 seconds Chest press, 10 seconds rest x 8 times
  • Walking lunges with dumbbell: 20 seconds lunging, 10 seconds rest x 8 times
  • Overhead Tricep Extension: 20 seconds overhead, 10 seconds rest x 8 times

To learn more about Tabata training, make sure you read this guide on BreakingMuscle called The Tabata Revolution Explained: What, Why, And How To Tabata

4. Vigorous Swimming

man swimming
You will burn 892 calories per hour!

For a low impact, high results sport look no further than swimming. This seemingly effortless activity burns hundreds of calories, literally, without you breaking a sweat.

The many swimming strokes will help you get different types of aerobic exercise and will provide a new challenge to master. One drawback is that you need access to swimming pool.

According to LifeHack.org besides losing weight, swimming offers many health benefits like:

  • Swimming improves muscle definition and strength
  • Swimming builds up bone mass
  • Swimming reduces inflammation
  • Swimming can improve exercise-induced asthma
  • Swimming lowers stress and depression
  • Swimming can make you smarter

Pay attention: Just swim a few laps in the pool every day, and you’ll see a noticeable difference in your fitness level and waistline without any damage to your knees or ankles.

Swimming will help you burn calories, count them in here.

5. Cross-Country Skiing

You will burn 850 calories per hour!

Cross-country skiing will help you lose weight, stay young and will help improve your mood. This is one of the top Nordic sports out there that will help you clear your mind and relieve stress as you will be breathing the freshest air possible.

According to HealthFitnessRevolution.com, Nordic skiing offers benefits such as:

  • You get a full-body workout
  • Burns lots of calories
  • Improves cardiovascular endurance and health
  • It helps relieve stress
  • It improves endurance
  • Allows you to connect with nature

“Dr Graeme Close, a sports nutrition consultant who works with the British ski and snowboard team, says nordic skiing would be preferable to alpine, but both can help: Any exercise that increases your heart rate has the ability to contribute to a drop in body fat.

Cross country skiing is one of the most demanding of all sports and would certainly increase energy expenditure plenty and thus contribute to reduced body fat. Downhill skiing wouldn’t do this as much, but as part of a fitness regime it’s a good thing if done in a balanced and controlled manner. The key thing is balance, and getting the nutrition correct around the training.”

Source: Can Skiing Help You Lose Weight? – Telegraph.co.uk

6. Running Up Stairs

running stairs
You will burn 819 calories per hour!

Running is good, we all know that. But what about running up stairs? According to experts, it’s much better and much more effective at burning calories and staying lean. If you are or amateur or competitive runner, it is even more important for you to do this activity.

According to RunnersWorld experts, plyometric motion (running up stairs) strengthens your muscles, heart, and lungs for better running.

“Stairs force you to work against gravity, and this helps build two essential needs for runners: strength and power,” says Anne Moore, M.S., an exercise physiologist and running coach in Charleston, South Carolina. You need both, whether you’re kicking to the finish of a 5K or trying to maintain pace during the later miles of a marathon.

Moore adds that stair-climbing “forces you to utilize muscle stabilizers, like the gluteus medius, that get neglected during regular runs,” because you’re balancing on and activating one leg, briefly, as the other moves to the next step. Strengthen these areas and you’ll reduce your risk of injury.”

Running stairs is a cardio exercise so it offers the same benefits as any other cardio exercise, so you will lose weight and strengthen your heart & lungs as well.

Remember, you’ll only reduce weight if you consume fewer calories than you burn, so cut out salty or fatty foods, and maintain a healthy, balanced diet.

7. Vigorous Rowing

rowing on river
You will burn 810 calories per hour!

According to experts, rowers are possibly the most efficient exercise machines available out there. They give you a full body workout and help you burn significant amount of calories. The more intense rowing session, the bigger the amount of calories burned during that session.

Besides helping you burn calories, it also offers cardiovascular benefits, helps reduce stress and helps with toning your muscle.

According to specialists from RowingReviews.com, rowing offers these benefits:

  • Rowing machines blast calories
  • Rowing improves cardiovascular fitness
  • Rowing boosts muscle strength and endurance
  • Rowing is low impact
  • Rowing can be social
  • Rowing machines are relatively low-cost

As you can see from the listed benefits, there is no excuse not to include rowing in your weekly exercise routine.

8. Kickboxing

muay-thai kickbox
You will burn 769 calories per hour!

There are numerous benefits of kickboxing to simply say that it’s truly awesome. When you do this activity, you will learn self-defence, you will increase your fitness levels and engage your entire body while doing so.

Kickboxing focuses on your core, your arms and shoulders, your legs and glutes. It also helps you increase stamina and it is great cardio workout that boosts your cardiovascular health.

According to LifeHack.org, kickboxing offers numerous benefits:

  • Increased flexibility
  • HIIT Improves VO2 max
  • Increased muscular endurance
  • Relieves stress & improves mental health
  • High calorie burn (saves time!)
  • Improves coordination & muscular balance
  • Whole body toning exercise

What is more, kickboxing boosts your energy levels:

Performing a high-intensity kicking boxing routine might seem like something that would tire you out, but many people find that the opposite is true. Kickboxing often gives people an energy boost, not just because of the natural endorphins (though that of course plays a role!) but also due to the empowering nature of the workout.

This gives your physical and mental energy levels a boost. After your workout and rest period your body will feel refreshed and full of energy.

Source: 10 Reasons Why Kickboxing Workouts Are Making A Comeback

9. Game of Basketball

You will burn 728 calories per hour!

Basketball is an awesome team activity that will help you burn fat, relax, strengthen up your cardiovascular system and build team spirit. Moreover, basketball is one of the most popular sports in the world and more and more people enjoy this sport as their favorite activity.

Did you know? Even former president Barack Obama plays the game on a daily basis as part of his fitness regimen.

According to StyleCraze.com, basketball offers these fabulous benefits:

  • Promotes cardiovascular health
  • Burns calories
  • Builds bone strength
  • Boosts the immune system
  • Provides strength training
  • Boosts mental development
  • Develops better coordination and motor skills
  • Boosts confidence

“With the many benefits of basketball, it is the perfect reason for you to pick up a ball and start shooting some hoops. It can be played alone or with friends – no matter what you choose, you get a great workout. By making this sport a part of your fitness routine, you ensure that you stay physically and mentally fit and active for many years.”

Source: 10 Amazing Health Benefits Of Playing Basketball

10. Rollerblading

hot woman rollerblading
You will burn 683 calories per hour!

Rollerblading is great activity that will keep you motivated, healthy, fit and what is most important outside to catch some sunshine and produce D vitamin.

According to expert Dr. Carl Foster, associate professor of medicine at the University of Wisconsin Medical School, inline skating offers benefits like:

  • Inline skating was found to be a better aerobic workout than cycling, but not as good as running. This is because it is easier to coast while cycling than while skating, and impossible to coast while running.
  • Inline skaters can increase their aerobic workout by skating harder or skating uphill. (NOTE: Skaters should master speed control for skating downhill prior to engaging in an uphill workout.)
  • Anaerobically, inline skating was found to be more beneficial than both running and cycling, because it is intrinsically easier and more natural for building hip and thigh muscles that are not developed in the other two forms of exercise. Unlike cycling, inline skating develops hamstring muscles. And unlike running, inline skating is a low-impact activity.
  • A separate study conducted at the Human Performance Laboratory at St. Cloud State University in Minnesota found that inline skating develops muscles in the entire upper leg, rear end and hip, as well as the lower back. Muscles in the upper arms and shoulders are also developed when arms are swung vigorously while skating.

Source: Inline Skating Resource Center

11. High-Impact Aerobics

high impact aerobics
You will burn 664 calories per hour!

According to experts from LiveStrong.com, high impact activity can be defined as:

High impact activity can be any kind of strenuous cardiovascular routine where both feet may be off the ground at the same time. High-impact aerobics tend to burn more calories than low-impact, however, the chance for injury either during the session or over time is higher than with low-impact workouts.

High impact aerobic activities are better suited for advanced exercisers and may be discouraging for beginners. To prevent overuse injuries from high-impact activities, cross train with low impact activities and take a day off between vigorous workouts.

Is high impact exercise hard on your joints or dangerous? Experts from USNews.com chime in on this topic:

“High-impact exercise strengthens the joints because it trains all the muscles around that joint to become functionally stronger. For example, when you hop up, you powerfully fire up a plethora of muscles to launch you off the ground. And when you land, those muscles need to contract eccentrically to brace for and soften that impact.

While you can do low-impact strength training, you won’t be able to replicate that exact powerful explosion or same eccentric contractions that come from higher impact exercise, Donavanik says.”

12. Running & Jogging

couple running
You will burn 555 calories per hour!

Running is one of the best full body workouts out there and the only ‘equipment’ you need is a pair of good shoes. Jogging a few kilometers a day will:

  • Boost your metabolic rate.
  • Increase your fitness levels and endurance.
  • Help you shed that unwanted body fat.

All this will happen faster than you ever thought possible. However, Jogging is hard on your knees, so it is best to make progress slowly, increasing your speed and distance as your fitness levels increase.

According to experts from HealthSomeness.com, jogging offers these benefits:

  • Improves your respiratory system
  • Improves your cardiovascular system
  • Helps you to build & maintain muscle
  • It’s great for your brain & psychological health
  • It’s great for your immune system & bones
  • It improves your energy levels & confidence

Pay attention: Never try to improve your speed and distance at the same time! It’s always best to first focus on increasing your distance. To find out how many calories you burn during this activity, check out this calculator here.

13. Cycling

girl on bicycle
You will burn 508 calories per hour!

Riding a bike is one of the best cardiovascular exercises out there, and it’s also a whole lot of fun! Breezing past traffic as you feel the wind in your hair and burn massive amounts of calories – the benefits of cycling are enormous!

Another great thing about cycling is that it’s a competitive sport so you can use a little competition to motivate you. Just choose one goal that challenges you but is still within your reach and create a game plan for finishing it. Soon, you won’t feel like you’re exercising anymore!

Experts from BikeRadar.com think, that cycling offers some fabulous benefits:

  • You’ll get there faster
  • You’ll sleep more deeply
  • You’ll look younger
  • Cycling will boost your bowels
  • Cycling will increase your brain power
  • Cycling improves your sex life
  • Lose weight by riding your bike

For more benefits of cycling, check out: 30 Great Benefits of Cycling

Pay attention: Your competitive spirit will take you through the whole process and help you lose pounds quickly. To check out calories burned, visit this website here.

14. Weight Training

couple lifting weights
You will burn 455 calories per hour!

How would you like to burn calories non-stop for up to 48 hours no matter what you’re doing? That’s the power of weight training and the effect of after burn.

Most people, who just want to lose some pounds, think that they don’t need to worry about going to lift some weights in the gym.

This is especially true for women who worry about looking too ‘bulky’! This misconception about weight training and fat loss could be holding back your progress because no dietary regime is complete without a little effort in the gym.

These are the main benefits of weightlifting according to LiveStrong.com:

  • More muscle means more calories burned
  • Resistance training fights depression
  • Weightlifting fights osteoporosis
  • Reduced risk of diabetes
  • Better heart health
  • Better control of blood sugar
  • You will look better

Keep in mind: Building your muscle mass is one of the most efficient ways to burn fat, and the best part is that it continues to burn fat for up to 48 hours after you exercise. Talk about getting the most out of your workout!

15. Low Impact Aerobics

girls doing aerobics
You will burn 399 calories per hour!

Aerobic exercise is a great way to get your heart pumping and shed those stored calories. A simple 20-minute session few times a week can help you get rid of unwanted weight fast.

There are many different types of these aerobic workouts on the market with varying degrees of success. However, to make sure that you’re using the most effective program, you’ll need to do a little research.

According to FitDay.com, low intensity impact cardio offers these benefits:

Increased Cardiovascular Health

One of the most important benefits of low impact fitness is its ability to cause an improvement in your cardiovascular system. Research has found that participating in low impact fitness activities are the best way to treat and prevent the development of cardiovascular disease.

Decreased Damage to Joints

Decreased damage to joints is probably one of the most, if not the most, important reasons that people participate in fitness activities that are low impact in nature.

Often, people are interested in losing weight, increasing their fitness level, or simply becoming more active, but a sore knee, hip or ankle restricts them from participating in typical exercises such as walking or jogging.

Weight Loss

Finally, participating in low impact fitness activities is a great way to lose weight. One pound is composed of 3,500 calories; therefore, in order to lose one pound per week, you must eliminate 700 calories from your day.

16. Dancing

dancing on concert
You will burn 370 calories per hour!

If you’re looking for a fun way to tone up your body and lose weight, why don’t you try dancing? This is an excellent way to raise your heartbeat.

What is more, the constant challenges along with the changing rhythm and routines will make sure you never get bored. Luckily, there are many different types of dancing activities so you can be sure that you’ll find something that fits your personality and your lifestyle.

According to experts from BerkeleyWellness.com, dancing offers great health benefits:

  • Better balance and improved mood
  • Dancing is good for heart health and weight control
  • Lowered stress response
  • Increased socialization leads to more happiness

“There’s no downside to incorporating dance into your regular physical activity routine, and it could help motivate you to get moving if you find other types of workouts, like treadmill walking or cycling, a little boring. People with medical conditions such as heart disease, Parkinson’s, arthritis, and vision impairment may benefit—after they get their doctor’s okay in some cases.

Don’t overlook the social benefits: Dancing is a great way to spend quality time with a partner or meet new people if you don’t have a partner.”

Source: The Many Health Benefits of Dancing

17. Power yoga

power joga

You will burn 364 calories per hour!

Yoga is becoming the number one activity for self improvement all around the globe. Yoga is used to improve overall health, heal aches and pains and lift mood. From the trusted authority on yoga – YogaJournal.com, the power yoga is defined as:

“Power Yoga is a fitness-based vinyasa practice. An offshoot of Ashtanga Yoga, it has many of the same qualities and benefits, including building internal heat, increased stamina, strength, and flexibility, as well as stress reduction. Teachers design their own sequences, while students synchronize their breath with their movement.”

Yoga provides many health benefits like:

  • Improves your flexibility
  • Builds muscle strength
  • Perfects your posture
  • Prevents cartilage and joint breakdown
  • Betters your bone health
  • Drains your lymphs and boosts immunity
  • Regulates your adrenal glands
  • Lowers blood sugar

To discover more benefits of yoga, check out: 38 Health Benefits of Yoga

18. Sex

foreplay and sex
You will burn 292 calories per hour!

Before you brush it off – hear me out. Numerous clinical studies now prove sex is a great form of exercise as well as a natural part of your life.

Regular lovemaking can help you to burn calories, increase the strength of your heart and gain more confidence! So, have more (responsible) sex – doctor’s orders!

According to WebMD, sex offers these fabulous health benefits besides burning calories:

  • Helps keep your immune system humming
  • Boosts your libido
  • Improves women’s bladder control
  • Lowers your blood pressure
  • Lowers heart attack risk
  • May make prostate cancer less likely
  • Eases stress

Is there something more to say? Nope. SEX is awesome, simple as that.

19. Walking

You will burn 167 calories per hour!

If jogging is a bit too intense for you or if you have joint problems, then walking is an excellent solution! Many studies are indicating that walking can be even better for your weight loss than running, and it’s certainly safer and easier to get started with.

It’s also an excellent way to socialize when you get friends to join you on your walk. This way you don’t get bored with your regime, and you will have a group of people holding you accountable.

According to experts from Arthritis.org, walking offers numerous benefits:

  • Walking improves circulation
  • Walking shores up your bones
  • Walking lightens mood
  • Walking can lead to weight loss
  • Walking strengthens muscles
  • Walking lowers Alzheimer’s risk
  • Walking improves your breath

Please note: The goal, when you’re walking, is to keep a comfortable pace where talking is a bit complicated but still doable, and you’ll see results in no time. To check out calories burned during this activity, use this tool here.

June 2017 Best Exercise & Sports List with Calories Burned

  • Jumping rope – 1 074 calories/hour
  • Taekwondo – 937 calories/hour
  • Tabata Training – 900 calories/hour
  • Vigorous swimming – 892 calories/hour
  • Cross-country skiing –- 850 calories/hour
  • Running up stairs – 819 calories/hour
  • Vigorous rowing – 810 calories/hour
  • Kickboxing – 769 calories/hour
  • A game of basketball – 728 calories/hour
  • Elliptical trainer – 720 calories/hour
  • Rollerblading – 683 calories/hour
  • High-impact aerobics – 664 calories/hour
  • Ice skating – 637 calories/hour
  • Running & Jogging 5 mph – 555 calories/hour
  • Water skiing – 546 calories/hour
  • Light or moderate lap swimming – 528 calories/hour
  • Cycling – 508 calories/hour
  • Water aerobics – 501 calories/hour
  • Resistance training/weightlifting – 455 calories/hour
  • Low impact aerobics – 399 calories/hour
  • A brisk walk – 391 calories/hour
  • Dancing – 370 calories/hour
  • Power yoga – 364 calories/hour
  • Volleyball – 364 calories/hour
  • Sex – 292 calories/hour
  • Bowling – 273 calories/hour
  • Walking – 167 calories/hour

Source: BusinessInsider.com & WomensHealthMag.com

Video – Best Exercises for Burning Calories

Click on the Image Above to Watch the Video

How Often Should You Work Out?

Most respectable health professionals recommend that to get the optimum results you should follow these tips:

  • Exercise, at least, three times a week.
  • For around 20 minutes a session.
  • Drink a lot of water.
  • Have at least one rest day a week.

So there you have it – eight legitimate and fun ways to lose your flab and get the shape you of your dreams. I hope you found here the best exercise for weight loss and that you will share your results with us.

You can either choose one or two of these exercises or mix them all up to make sure you have a fun and challenging program for the whole week.

Read these posts next to lose weight fast:
Hello, I hope you find here all the best info that will help you lose weight and feel healthy and fit. My pen name is Christine and I want to make this site a great resource for those that want to get fit. Please, keep in mind that this website is for informational purposes only and that you always need to consult your decisions with your doctor.
  • Quite an interesting read Christine! While I’m sure most of the points you’ve given here are a sure-banker to get anyone to lose weight, I guffawed when I came by dancing and sex. Both seemed ridiculously too easy for me, I mean, who couldn’t do those. When anyone thinks of losing weight, they’d be thinking of the more, intense, heart-pumping, sweaty and gym-oriented workouts, but dancing or sex is rarely ever contemplated. But it turns out both are actually effective ways to get the body to use more stored energy and burn unwanted calories. I recently wrote a very revealing article with 21 best tips and hacks on losing weight at home shared by experts without having to use the gym. It’s quite compelling, and would be helpful to anyone looking to slim down big time. You can read it on the link below.


  • pawan

    I have problem with my knee joints so not able to do hard exercise, even walking is also hurting me..
    please help me to get rid of my problem..
    which exercise is best for me in weight loss program and knee joint pain problem..
    weight– 82 kg
    age– 28 years

    • Nadine

      Swimming? You are weightless in water.

  • Fix

    How are women going to benefit from sex. They just sit there and let guys does all the work. They barely sweat. LOL

    • MISS TK

      Obviously you’ve been with the wrong ones. Lol

  • Stephanie Wood

    I am a doctor (I’m also a dancer, well I was) that’s why i was always skinny but i left dancing and i gain 10 pounds (no big deal, my BMI is normal= 18.5). But to sustain a healthy body and lose weight I recommend green coffee 2-3 times a day and Garcinia cambogia (3 pills a day 2 before lunch, 1 before dinner) and eat small portions many times a day (at least 5 ). Complete this with exercises (just 10 minutes 3 times a day, everyday – no big deal too, huh?). Low simple Carb, HIgh complex Carb (veggies) and high protein diet, a lot of water and if u fel swollen by veggies: TEA with minced Ginger and lemon juice, twice a day…belly will not be swollen). BE PATIENT, the more it takes to lose weight the less probabilities to gain weight later…and just do not count calories, count CARBS. It is proven that simple carbohydrates (jjunk food, sugar, bread, etc) are directly related to weight gain. So , dont eat them and remember: Dont drink your calories (that means: soda drinks, and all the beverages that have carbohydrates.)- “Diet or light” food have MORE carbohydrates than regular but, anyway, avoid drinking soda, milkshakes, etc – and be PATIENT!! It works

    • That’s great advice Stephanie. Do you believe in intermittent fasting? That is where you eat from 1 till 9 everyday. You eat a little bit every hour. Also what’s your take on green tea? I am going to follow your plan.

  • Kay

    Get some good supportive water shoes like the Ryka brand, and run laps in the pool in water that is just above your chest. It’s easy on the joints, so you can workout harder without injury. Also you build more muscle, more endurance, and burn more calories because of the added water resistance.

  • Riaz Hassan

    I used special prepared coffee to lose weight, it reduces 2-3 kgs per month without any dieting it also boosts sexuality. It may available all over. can be asked for availability.

  • Clair

    Hi can anyone help? I’ve started running on the treadmill over the last few weeks & it’s started to affect my knee, I’ve bought a support bandage but it seems to hurt more at night (in bed) I don’t want to stop running as it’s shifting my holiday weight….any suggestions?

    • Fawad

      Dear you should check your feet how is the structure,if you are flat footed then you will need a pair of good Motion control shoes.

    • elise kalaher

      have you just started running? if you have you have to get ‘used’ to it in a way.. start off small.. like 20 mins maybe.. 5 mins running full intensity and then 3 mins low (walking pace)… try and shake things up as well by running on pavements or grass and also changing your shoes to find your most comfortable running shoe? maybe go swimming instead for a day and keep changing it up? warming up and cooling down is a big part of it also!! think of yourself as blue-tack… if your cold and you pull the blue tack the blue tack will break off easily… but if your warm and you pull the blue-tack then it tends to stretch quite a lot.. its the same as your joints. try and build some more muscle around your knees by (i tend to use a wide/thin piece of rubber) laying down on the floor in a neautral position with the band around your ankle area and lifting your leg as high as possible for however number of times… 10-15 times?? on each leg! depends on how your are running too!! hope this advice helped!! and have a nice holiday!

  • mike

    I tried herbal life from Michelle in the charlton centre in dover uk and I lost 7 lbs in 10 days .

    • Christine Derrel

      Hey Mike, thats awesome. I hope you are doing great.

  • James

    I have been told that slowly increasing your exercise can have amazing effects and am starting to implement this. Now I go for a walk during my working lunch instead of sitting at my desk and I go for a walk before getting home because I know once I get home, I’ll sit down for good.

    • Christine Derrel

      Walking is one of the best forms of exercise. Simple as that.

  • Roxy

    Regarding how long people need to exercise. I’d say the 20 minutes, 3 times a week is a minimum. If I don’t exercise at least 3 hours a week in hourly intervals, I don’t lose a single pound. We are all slightly different though.

    • Christine Derrel

      Roxy, try to eat less calories. Thats the secret they wont tell you.

  • Gill

    I am really desperate to get a bike to go cycling in the fresh air this summer.I can’t afford a lot but you can buy a good bike very cheaply second hand, so hopefully will purchase one this month.

    • Christine Derrel

      Bike is a great idea Gill!!! I hope you will exercise and exercise and exercise…. 🙂

  • Laura

    I want to know how sex burns so many calories off in a couple of minutes? haha. I’d burn more off walking to the bathroom!

  • Stacey

    As a woman I want women to embrace weights. They won’t bulk as they think, it is impossible without testosterone.

    • Christine Derrel

      Hey Stacey, thanks a lot for your comment. I agree, lifting weights is awesome.

  • Neil

    Just a quick well done on the ideas. Also it’s ado not adieu…in the phrase without further adieu

    • Christine Derrel

      Hey Neil, thanks a lot. Will correct it.

  • favet

    Yoga should be on the list. I do Bikram yoga and the way you sweat is just unbelievable. I lost the last 7 pounds in just two weeks and I couldn’t be happier. Besides my weight loss I also benefit from the morning meditation as it helps me put my mind to rest and have a happy day.

    • Christine Derrel

      Hey Favet, I really agree with you. Yoga is great form of exercise.

  • samir

    Sex is indeed a great way to burn calories but it all depends on how you do it, if you are the type that lays on his back and wait for the whole thing to be over (just like my ex) than you won’t lose a single pound. You gotta work for it, ladies!

  • ziajy

    Swimming is one of the best workouts for the whole body. It helps you develop long, lean muscles and it works the whole body. I go swimming 3 times a week and then I have some sauna to maximize the burn. To make sure I don’t bail on it I always have a swimming buddy with me and even compete to see how fast we are.

    • Christine Derrel

      Ziajy, swimming is pretty powerful exercise. It burns so many calories.

  • camy

    I love jogging! It helps me relax and puts my thoughts in order. I have an 1 hour run at 6 a.m. and think of things I have to do, who I haven’t call in the last few weeks, plan meals or just listen to cool music. When I get home I do 10-15 minutes of weights and I’m done.

  • Hira

    I do weight training 3 times a week and 2 days of cardio and my body is leaner than when I was a cardio bunny only. This works best for me because I also want to increase my muscle mass and increase my upper body strength. If you want to have visible muscles, weights are the way to go.

  • Martha Robinson

    I love to jog and do it 2-3 times weekly. I would do it more but I just can’t find the time for that. I run around a nearby park while listening to music or just paying attention to birds singing in the trees. It’s one of the activities I enjoy most!

    I also walk my 2 dogs about 4 times every week. When I live my apartment with my husband and my dogs I need to keep them on a leash but I soon get to a place where I can release them to run freely. Then we have to walk about 1 mile until we get to the park where I also let the dogs run around. We (me and my husband) get a lot of exercise done this way. We play a
    lot with our dogs, outdoors and indoors, and that also keeps me in shape.

    I’m considering cycling (at least 1 time every 2 weeks in the beginning) because I always loved this. Whenever I see people doing it I feel a little jealous :). Anyway, great post!

    • Christine Derrel

      Wow Martha, thanks a lot for such huge comment. I love these. I hope you are doing great.

  • givemelibertyorgivemedeath

    Jamie Lei, some people work 40+ hours a week, then come home to kids, dinner needing to be made, homework to be done, laundry, dishes, then bath routine with the kids, then bedtime story, then hopefully they stay in bed….then if your lucky sex with your husband…now….where exactly would taking an hour for yourself to exercise come in???

    • tmj

      If you want it bad enough you will find the time. Set your alarm clock for 30 minutes earlier and exercise before the kids get up. It will be hard at first, but as your energy level goes up it will become habit.

  • Jamie Lei

    This is an awesome list! thanks for sharing Christine. I often wonder why people can’t exercise? I mean there is 24 hours in a day, whats so hard about dedicating 1 hour to our bodies? Exercise not only keeps you healthier but it clears your mind. My favorite from this list is sex and dancing. I take salsa classes and its so much fun

  • TiredtrophyWife

    Yay for Item #7 on this list! I am sure my husband will be so happy to know that I don’t have a headache tonight lol.

  • Charlene

    I agree with this list, if you want to lose weight all over, you need to get out and work your entire body. I loved swimming during my pregnancy. I did not do it to lose weight. I did it because I enjoy working out and staying in shape. By doing exercise when you are pregnant its makes it easier to doing after you have your bundle of joy is born

  • Rita

    Cycling is such a great way to exercise and its something that you can do with your whole family. My family and I have a tradition where we go bike riding every Saturday during the summer. We live in Toronto, Canada and we go cycling in High Park, its very nice and it brings our family closer.

  • Glory Burton

    My favorite form of exercise is jogging. It is so relaxing and I rather enjoying it. I live in the country side so I have good scenery, I get to look at horses and if I am lucky deers. I find that when I go jogging, I not only get a good workout but I also clear my mind. I will focus on just working on my distance, I was trying to do speed and distance but I see now that its best to focus on one at a time. When I gain weight it shows on my face ( it sucks) I find the best way to lose that weight is by jogging and skipping robe.

  • Morris Beckham

    Maintaining your body weight and getting the perfect size is something that is a big struggle for many people. Many people use different process to get that body. The use of diet fat burners and supplements will do most good if you have the right kind of exercise that will support it.

  • Morris Beckham

    To make the list of my favourite fat loss exercises, the biggest requirement is for the exercise to be a compound movement.This means that the exercise uses more than one muscle group when you are working. The more muscles that you use in each movement the better return for your investment.

  • fadhel

    i want to be skinny

  • Anise Blake

    Seeing sex on this list made me laugh but you are so right! Sex is a physical activity so it definitely counts as exercise. It offers an instant mood boost and gives me motivation to keep striving to meet my weight loss goals.

    Let’s get out there and burn those calories!

  • Pepper Locke

    These are all fantastic suggestions! I like to switch up my workouts so that I don’t get bored. Some days I walk, other days I go cycling. Aerobics and dancing are great exercise options for rainy days when you can’t get outside.

    There’s always a way to fit physical activity into your day!

  • Charlotte

    I started jogging when I was in college. Years later it is still something I do on an almost daily basis. Rain or shine, I do not feel complete until I’ve had my run.

    Jogging clears my mind. It is both challenging and rewarding. Jogging has also boosted my confidence. I started out slowly and built up to where I am now. I’ve made such incredible progress.

  • Meg

    I really dislike most exercises but I love to dance! Once you lose yourself to the music you forget that you’re exercising. It’s so much easier to exert yourself when you’re having fun and not constantly worrying about how many calories you’re burning. Plus, you can dance anywhere – no gym membership required.

  • Lulu Manning

    I’m lucky to live in a quiet rural area where I can walk to my heart’s content without having to worry about heavy traffic or other dangers. Walking always puts me in a much better mood and leaves me feeling more energized too. I hope to begin jogging once I’m a bit fitter!

  • jaz

    love this totally awesome at least I know what does what now

  • Hannah

    Great list! Kind of surprised to see jogging at #1, but I guess it could be. I heard that the bouncing part of jogging is also good for you because it clears your lymphatic system and strengthens your cell walls. I’m not sure exactly how it does that so I could be wrong though.

  • BD

    I’m a walker. I have been slacking in it this year but that has been my number one workout that I have done for years. Needless to say pounds I have already lost went back up after stopping for a while.

  • matt n.

    Swimming seems like it takes no effort at all, and you say I can lose weight doing it? Sign me up, I could swim all day and night and if it helps me lose even more weight, bring it on.

    • Donny

      Swimming is actually really hard work, and because the water provides resistance in every direction, you’re bound to get a more even tone with less conscious effort than other forms of exercise. I say go for it!

  • efpierce

    Jogging and weight training are the best combination out there. Building muscle through weight training burns even more calories because you muscles will use up more calories every single day.

  • Stefan

    Christine, you have just become my favorite author! I am going to have my wife read this article and probably even print it out and place it on the fridge for easy reference! Why? Well because your suggestion for bullet list number 8 sounds just about the best advice I have heard for losing weight. It’s easy to do, fun to do, can do it more than once in a day without much problems and the best part is that you can combine it with the other activities on your list and lose even more calories.

    How about a quick job in the woods and then a romp in the bushes as a reward for a job well done? I find that taking my lady out dancing often leads to sex, it’s just too bad so many men are too macho to break a few moves on the dance floor, it could prove to be a worthwhile skill to learn… but hey, maybe it’s just me?

  • Matt Waters

    This is so doable, I could actually fit many of these exercises in to my day without too much effort at all. I am normally away really early in the mornings and don’t know what to do with myself, but if I went for an early morning swim that would set me up for the day. I only live a 20 minute walk from my office but normally opt to drive out of sheer laziness. I hear that walking fast actually helps burn more calories than jogging too!

    My colleagues are a part of a networking group who on their lunch breaks attend “Business on a Bike”, they head to a park on the bikes and talk business. I never much liked this idea but thinking about it as exercise I am warming to it.

    • Hi Matt, I really love the idea of Business on a bike! Do you have any other stuff you could share with us?

  • Chris Romans

    I’ve found that the best way to get into the mood for exercising is to make it into a game of sorts. In the same way that I’ve found enjoyment in counting calories on a website, where I have to actively input the foods I am eating and watching those numbers; the same sort of thing can be done with exercise. I have long been into video games, and like to roll over role playing elements into my lifestyle as I attempt to shed some extra pounds.

    As an extension of this, the best exercise is really something that you find enjoyable. Growing up I used to “exercise” all the time because I enjoyed riding my skateboard all over the city on a daily basis. It never felt like working out, I just had a good time. Getting into a sport or finding a way to make walking or running more interesting (maybe by turning “walking” into “hiking” or mountain climbing) can make exercise much more appealing.

  • Tom Stokes

    What a fantastic list! You have made some really good points. Essentially weight loss comes down to burning more calories than you consume. Carrying out any or all of the exercises above will surely help anyone on their journey to a trim belly. As part of my weight loss program, I woke up earlier in the morning (I actually started to feel less tired due to this) and went for a 1 mile jog around the block. On my lunch break I would visit my local pool and take a swim and in the evenings… Well you know what happens in the evenings:). I managed to keep up a solid 2 lbs. per week until I reached my goal of losing 20 lbs.