20 Top Exercises to Lose Weight …

Effective Exercises to Lose Weight are an essential part of a healthy weight loss program. And just as eating healthy is essential, it’s important to exercise as well, which is why you need to look for the Top Exercises to Lose Weight. The best exercises will contain a cardio aspect and a toning aspect, as this will allow you to see the results faster. Here are my top 20 Top Exercise to Lose Weight, that have proven to work the best along with how many calories they burn. See which of these 20 exercises to lose weight work best for you. The only sure thing – no matter which of these exercises for losing weight you choose, you’ll surely be on the right track for losing weight and toning your body. So, let’s start and take a peek at these:1. Step Aerobics

Calories Burnt: 800 cal/hr
Many of the top exercises to lose weight incorporate aerobics. This mainly targets your legs, hips and bum, which are often the areas that women most want to tone. Doing an hour a day, split into two half an hour sessions, will ensure that you see results within 2 weeks. If you aren’t sure how to do these, check out 7 Best Ab Exercises. Another very similar exercise is bench presses, which go very well in sets with step aerobics. I found it really hard to do them to start with, so make sure you’re doing them right or you’ll see no results!

2. Bicycling

Calories Burnt: 500 – 1000 cal/hr
Depending on how fast you go, this can be a real calorie burner. Riding outside is always enjoyable, but if you’re a little more time restricted, invest in a good quality exercise bike. This is my favorite calorie burner, because it’s so easy to do. How about riding while watching the TV? I find that cycling through Eastenders keeps me distracted, but working hard. In case you prefer to ride outside, make sure you take a look at this post called How to Not Get Hit by Cars When Bicycling. Just in case…

3. Swimming – most pleasant exercise for losing weight

Calories Burnt: 800 cals/hr
Swimming is definitely a top exercise to lose weight, especially in the summer. Doing lengths up and down the pool for an hour will burn off 800 calories, and also tone almost all of your body. Stay motivated by giving yourself half an hour extra to make use of the Jacuzzi when you’ve finished!

4. Racquetball

Calories Burnt: 800 cals/hr
The side to side running involved in this is a great cardio workout, and will also help to tone your thighs and legs. I also find this exercise for losing weight to be much more sociable, which keeps me working out for longer and stops me skipping my gym sessions!

5. Elliptical Burner - my favorite exercise to lose weight

Calories Burnt: 600 cals/hr
This is brilliant cardio, and also helps to build strong muscles, as well as toning the stomach. I personally find Elliptical Burner really great, especially if there is a TV attached to the machine or if you bring along your iPod or iPhone, so that you can listen to your favorite tunes or catch up on latest TV episodes on Hulu. When entertained, you won’t believe how long you can do this exercise for losing weight. I sometimes get so caught in the moment, I spend over an hour on this machine!

6. Rowing

Calories Burnt: 500 – 600 cals/hr
Rowing is a brilliant way to tone your arms, and is also very good fun. Get involved with the local rowing club and you’ll get to try it for free, or simply use the rowing machine at the gym. As well as building arm muscle, you’ll also burn calories and get an incredible workout.

7. Walking

Calories Burnt: 360 cals/hr
The easiest exercise, brisk walking is a great cardio workout and will also help to tone legs, stomach and hips. Sprinting, walking across hills or walking uphill will add to the amount of calories burnt, and walking tends to be very easy to fit into daily life. Just walking to the train station has made me so much fitter, and it really wakes me up going for a brisk walk in the morning. Check out Hate Running? Get Fit Walking! for the detailed walking workout!

8. Dancing – most fun exercise to lose weight

Calories Burnt: 600/800 cal/hr

This targets all over your body, and is an excellent work out. In addition to being one of the top exercises to lose weight, it’s also one of the most fun! I frequently put a music channel on and dance around, as well as burning calories I also find that it’s a great stress reliever! Just make sure you stay active, and try and keep going for at least an hour! If you want to learn some new sexy moves while you are at it, you might want to check out Dancing DVDs reviewed in this post: Do Your Dance Moves Need A Makeover? You can also take a peek at 8 Kinds of Dance that Help You Lose Weight!

9. Exercise DVDs

Calories Burnt: 300/500 cals/hr
While these come under a lot of different headings, some exercise DVDs do actually help you to lose weight and tone up. Find a high energy one, and try and do it once a day. As well as burning calories and toning up, you’ll also feel much fitter. My personal favourite is “Pump It Up”, because the music keeps me motivated!

10. Horse Riding

Calories Burnt: 200-600 cal/hr
This one may be slightly harder to arrange, but going horse riding once a week is one of the best ways to stay fit, healthy and enjoy nature. The view from up there is so amazing, you won’t notice that your toning your butt, abs and thighs, and burning calories while your at it! You’d be surprised at how cheap it can be to arrange a session once a weekend, and if your feeling extra fit you could even cycle to the stables! Check out these 7 Riding Tips for more information…

11. Jogging – an easy and pleasant exercise to lose weight

Calories burned per hour: 550 cal/hour

I love to run and jog, and itis so good for your body! Aside from all of the calories youill burn, youill also get a lot of thinking done, without all the distractions of the gym or a workout DVD. Truly, I do some of my best decision-making and problem-solving while Iim on a run.

12. Bouncing on the Trampoline

Calories burned per hour: 400 cal/hour
Who knew something so fun could be such a great exercise for losing weight? Bouncing on the trampoline will get your heart thumping, and itis a blast! See if you can do any tricks, like my favorite, the booty-bounce! Be careful, thoughO a fall can lead to a sprain or a break of epic proportions.

13. Zumba!

Calories burned per hour: 500 cal/hour
Iim far too uncoordinated to do Zumba, but look how many calories you can burn in just one hour! Donit get me wrong o I look ridiculous, but I still do my Zumba classO I just make sure to bring a friend or two so we can laugh about it later!

14. Kickboxing – a very intense yet effective exercise to lose weight

Calories burned per hour: 600 cal/hourThis is one of my favorite exercises for losing weight. I feel like such a bad-ass when Iim done! Itis fun, especially if you bring a friend. Youill be exhausted when your hour is up, and youill have burned so many calories!

15. Yoga – most relaxing exercise for losing weight

Calories burned per hour: 180 cal/hour
Stretching is good for your body and soul, and itis actually an effective exercise for losing weight! Youill notice an improvement in your tone and flexibility, plus a decrease in back pain, all while burning about 180 calories an hourO even more if youire doing more advanced moves and combining more difficult positions.

16. Soccer

Calories burned per hour: 400 cal/hourRunning around the soccer field with friends or just chasing the kids with the soccer ball is a marvelous way to burn calories and lose weight! Itis also a lot of fun, if you can keep upO

17. Hiking

Calories burned per hour: 350 cal/hourHiking, not to be confused with a gentle walk, will burn about 350 calories and hourO and it gives you quality time outside, seeing nature, spending time with someone you love. Or go it alone and just enjoy the scenery!

18. Weight Training is essential exercise for losing weight

Calories burned per hour: 200 cal/hour
While most of us donit need an hour of weight training every day, it ought to be part of a well-rounded workout routine, and itis good to know you can burn about 200 calories if you are able to do an hourO though my personal trainer only recommends about 35 to 40 minutes a day, three days a week.

19. Gardening/Yard Work

Calories burned per hour: 350 cal/hourAnother excuse to spend time in the garden o pulling weeds and tending tomatoes, raking leaves and sweeping grass clippings, will burn about 250 calories an hour! Remember to protect yourself from the sun, and keep hydrated, too!

20. Cleaning house!

Calories burned per hour: 200 cal/hourTalk about multi-tasking! Get your house tidy and burn calories, all at the same time! Push the vacuum and dust with gusto, and if youire feeling sluggish about sweeping, turn on your favorite tunes and add some dance! Youill burn about 200 calories an hour!

1. Limit caffeine consumption

Several studies have shown reduced fertility for women who consume more than 300 mg of caffeine each day. Fortunately, the threshold is high enough that you can still indulge in that morning cup o' joe, since the average 8-ounce cup of coffee only has 100 to 130 mg of caffeine. Don't forget, though, that black tea, green tea, chocolate, and some sodas also contain caffeine.

For women undergoing in vitro fertilization, however, the threshold is much lower: A mere 50 mg of caffeine—the equivalent of one cup of tea—can negatively impact success rates.

Alice Domar, an assistant professor at the Harvard Medical School who also counsels women dealing with infertility, suggests that you may want to further restrict your caffeine intake if you've been trying unsuccessfully to get pregnant, even if you're not doing IVF. Since only limited research has been done on the topic, Domar worries that further research may show that lower amounts of caffeine still impact fertility.

2. If you're overweight, lose weight

Obesity can inhibit ovulation and wreak havoc with hormones. It also puts women at risk for a variety of health problems (such as diabetes, heart disease and high blood pressure) that negatively impact fertility and can create complications during pregnancy. Women who are morbidly obese are also less likely to be successful with fertility treatments.

Part of the problem is the hormonal imbalance that's created by the fat cells themselves. Fat cells produce extra estrogen, says Gerard Letterie, a reproductive endocrinologist at the Northwest Center for Reproductive Sciences. The more fat cells, the more estrogen, so being overweight is very similar to being on birth control pills.

Domar explains that although female fertility peaks with a body mass index in the low- to mid-20s, weight-related fertility problems are most common in women with a BMI greater than 34, which is considered obese. For instance, a woman who is 5 feet, 4 inches tall and weighs 200 pounds isn't just obese; she’s also jeopardizing her fertility.

3. If you're underweight, gain weight

A normal, healthy Body Mass Index ranges from 18.5 to 24.9. Anything lower than 18.5 is underweight. For instance, woman who is 5 feet 4 inches tall and weighs 105 pounds has a BMI of 18 and is considered to be underweight.

Being even slightly underweight can dramatically reduce your fertility, as fertility starts to plummet for women with BMIs of 18 or lower.

Women who are underweight are less likely to ovulate. Some will stop menstruating completely. Others will menstruate irregularly. But experiencing a monthly period doesn't necessarily mean you're fertile, since it's possible to menstruate without ovulating.

For low body weight caused by an eating disorder, it's important to seek professional treatment.

Simply gaining some weight is usually enough for women to begin ovulating again, says Letterie. For those women who don't, Letterie stresses that there are simple treatments to help women ovulate again, but only after they've gained the necessary weight.

4. Try acupuncture

In May 2006, the journal Fertility and Sterility published two studies showing significantly increased pregnancy rates for women receiving acupuncture treatments in conjunction with the embryo transfer stage of in vitro fertilization. In one study, women receiving acupuncture were more than twice as likely to become pregnant. In another, acupuncture prior to embryo transfer increased rate of pregnancy by 50 percent.

 Researchers aren't sure why acupuncture may be helpful. Some speculate that acupuncture may positively impact hormonal levels or increase blood flow to the ovaries and uterus. Another theory: Since acupuncture can induce a relaxation response, it may be counteracting the stress that often accompanies infertility. Reducing infertility-related stress and anxiety has been shown to increase success for IVF treatments.

Despite the positive findings, scientists agree that more research needs to prove that acupuncture is truly effective.

 Although Domar herself has called for more rigorous testing of acupuncture, specifically to sort out the issue of the placebo effect, that hasn’t stopped her from recommending acupuncture to her infertility patients. "There is some very promising data out there," Domar says. "Acupuncture is a safe, cheap, non-invasive and easy way to potentially increase your chances of getting pregnant.

5. Walk 30 minutes per day

Walking just 30 minutes each day is a simple, inexpensive form of exercise that helps ward off problems like heart disease and diabetes, diseases which may impact fertility and can cause complications during pregnancy. In addition, regular exercise helps maintain a normal body weight, which is an important part of maximizing fertility.

Walking may also help boost fertility by increasing circulation to the pelvis and the reproductive organs, since some research has linked decreased blood-flow to the ovaries with ovarian aging and reduced success with in-vitro fertilization.

"Many couples I see have jobs that require them to sit all day in front of the computer. This doesn't do much for circulation to the pelvis and the reproductive organs," says Dr. Susan Carr, a naturopathic physician at Fertile Path in Washington state. "Exercise is one way to support circulation to these organs.

6. Deal with depression

While many experts believe that depression doesn't cause infertility, proper treatment for depression can help increase fertility.

Since it's not uncommon for women struggling with infertility to become depressed, try joining a fertility-focused mind-body group. These groups teach techniques to relax and manage the stress and anxiety associated with infertility. Research conducted at the Harvard Medical School found that women undergoing in vitro fertilization who participated in a 10-week mind-body program were more than twice as likely to get pregnant.

If you were seriously depressed before attempting to get pregnant, it's important to seek prompt treatment from a mental health professional. "Women with severe clinical depression are much less likely to eat well, exercise, and otherwise take care of themselves," says Domar. "And women who are less healthy are less likely to get pregnant."

While anti-depressants can be effective in the short term, Letterie encourages women to work with their doctors to get on the lowest dose possible. Ideally, he'd like to see women weaned off of prescriptions before getting pregnant, since taking medication during pregnancy is not without risks.

7. Eat a balanced diet

To maximize your chances of conception and a healthy pregnancy, Carr and Domar both recommend eating a healthy, unprocessed diet rich in whole grains, beans, fresh fruit and vegetables, raw nuts and seeds (skip the ones with added oil and salt), healthy oils (like olive oil), lean meat, and cold-water fish like wild salmon that are high in omega-3 fatty acids.

A balanced, whole-foods diet will help you maintain a normal BMI, a critical component in maximizing fertility. In addition, by eating well and minimizing unhealthy fats, white flour, sugar, and salt, you'll reduce your risk of diabetes, heart disease, and high blood pressure—diseases that can decrease your fertility and also cause complications in pregnancy.

To further boost your chances of conception, Carr recommends emphasizing foods that are rich in omega-3 fatty acids, such as wild, cold-water fish, walnuts, and flax seeds. "Omega-3 fatty acids promote fertility, since essential fats are required for hormone balance and healthy cell function," says Carr. "Unfortunately, most diets are deficient."

8. Strictly limit alcohol consumption

Most reproductive experts agree that one or two drinks each week shouldn’t impact a woman's chances of getting pregnant, while excessive drinking is clearly problematic. However, the jury is still out on exactly how much a woman can drink before her fertility is affected.

While a couple of studies have found no link between moderate alcohol (one to two drinks each day) intake and fertility, one Danish study from 2003 found that just seven drinks a week could negatively impact the chances of conceiving for women more than 30 years old. Another Danish study from 1998 found that even moderate drinking (6 to 10 drinks each week) reduced a woman's chances of getting pregnant, with more excessive drinking further decreasing the chances of conceiving.

For women who are heavier drinkers, Letterie recommends that they get their drinking problem under control before they try to conceive, especially since it's critically important that women cut out alcohol completely once pregnant.

9. Stop smoking and avoid second-hand smoke

More than 100 research studies have consistently linked smoking to decreased fertility and increased problems in carrying a birth to term, says Dr. David Adamson, a reproductive endocrinologist at Advanced Reproductive Care in Palo Alto, Calif.

Smoking damages eggs, reducing the chances of getting pregnant during any given cycle, and smokers may hit menopause several years earlier than their non-smoking peers. Smoking also negatively impacts hormone levels, further reducing fertility.

The problems don't end when a smoker gets pregnant. Smokers are more likely to suffer from miscarriage and complication during their pregnancies, and babies born to smokers are more likely to be underweight.

Although smoking does damage eggs, quitting now can still help boost fertility. Going smoke-free will prevent further reduction in egg quality, help reverse hormonal changes, and increase the chances of carrying a healthy baby to term.

According to the American Society for Reproductive Medicine, it's not enough for just the woman to stop smoking, since second-hand smoke has been shown to be almost as bad for a woman's fertility as actually smoking.

FREE-EIGHT-WEEK-HOME-PERSONAL-TRAINING-PROGRAMME

Before You Start...

Forget the gym – this full body conditioning programme has been especially designed to follow in the comfort of your own home, but there are a few props you will need before you start:

1. A stability ball
You know the ones – they look like space hoppers without the handles? “You can buy these inflatable balls from most good sports shops or from catalogue directories from a very reasonable £4.99,” says our expert personal trainer, Chris Richardson.
2. A skipping rope
Yup, it’s back to school we go! 
“Skipping is a great way to warm up and give your calves a work out at the same time,” Chris informs. “Pick one up from your local pound store, or buy a gym standard rope for £1.99 at Argos.”
3. A pair of two-litre bottles of water 

Don’t have free weights at home? Don’t worry: “It might sound like madness, but wait until you see the results,” says Chris.
4. A watch
Most of these exercises are carefully timed, so you’ll need some sort of time measuring devise (be it a stop watch, or a humble clock) before you start. 
5. A diary
Even if it’s just a piece of paper pinned onto the fridge with a magnet, you will need some way of keeping track of your progress:
“You should aim to follow this programme three days a week, (for example Monday, Wednesday and Friday), so make sure you mark off your training days in your diaries. Each session should be completed within an hour too, so really get stuck into your work-out. You can adapt your training days to suit your lifestyle, but it is important to be consistent and train regularly, so when you make a plan to exercise, try to stick to it.”

Eat Well

“If you try to train without a good, balanced, wholefood diet, then shaping up will take forever,” Chris says. “There are a few basic rules to follow. Eat as many vegetables as you can, focus on lean proteins like tofu, fish and white meat, replace white carbs with wholemeal alternatives, and cut carbs completely after 6pm. Always eat breakfast and keep meal portions small. If you’re aiming to lose a bit of weight, try not to exceed 1500 calories a day.

“To give you enough energy to exercise, eat a small meal or snack – fruit or cereal bars are ideal – at least one hour before you work out. This will help you power through some of the more challenging aspects of your programme.”

Rest Up

“Allowing your body to rest after exercise is extremely important, so try to train one day on, one day off. For example, exercise for an hour on Monday evening, then spend Tuesday doing something low impact, like catching a movie or going for a coffee with a friend.”

Stretch Every Day

Most of you probably remember the importance of stretching before and after exercise from your old school PE lessons, but taking time out to limber up even on the days when you’re not training can really make a difference:
“You should, of course, stretch out your main muscle groups before and after you exercise, but stretching on your days off too will reduce the ache of tired muscles and help to build upon that lean, toned muscle look that is so desirable. Give it a go in the morning and evening and see the difference.”
Got all that? Good. Now let's get started...

WEEK 1: Two Minutes Of Skipping

We’re sure you know how to skip already, but just in case you’ve forgotten, here’s how:
“Stand in front of the rope and hold one end in each hand, as pictured. Then, swing the rope over your head and jump just before it gets to your feet. Do this continuously for one minute. 
“Always do this exercise first to warm up. If you don’t have a skipping rope to hand, try jogging on the spot, but keep it going for three minutes as it’s a much lower impact exercise. Also, make sure you rest for one minute between exercises. This will allow your body to recharge itself in time for the next set of repetitions.”

10 Stability Ball Presses

It’s time to put those shiny new stability balls into practice! Unsurprisingly, this exercise is a bit like a press up made more effective by throwing a balancing act into the equation. It’s great for toning up your core muscles and upper body, so find a non-slip surface, and get cracking: 
“Place the ball on the floor in front of you, and put one hand on either side of it, level with your chest. Then, stretch your legs out behind you to make a 

triangle with the ball, as pictured...
“…Then, lower your chest down to the ball in a press up motion. Use your arms to push yourself back up into your original position. Do this 10 times continuously, rest for one minute, and move on.”

20 Squats

Your one-way ticket to toned thighs and a natural bum lift? Grab your stability ball, find a clear wall, and give squats a whirl: 
“Place the ball on the wall, and rest it in the middle of your back as pictured, keeping your feet shoulder-width apart…”

“…Bend your knees, and stick your bum out and under the ball as if you are trying to sit down on an imaginary chair. Then, in a slow and controlled motion, push yourself back up into your original position to complete the movement. Do this 20 times, take a one-minute breather, and carry on.”

15 Reverse Planks

Our poor hamstrings. How often do we neglect the backs of our legs? Not after we’ve mastered this handy exercise. Find a non-slip surface, and get cracking:
“Place your stability ball on the floor in front of you and lie flat on your back. Lift your feet and rest them on the ball, shoulder-width apart. Then, use your body to form a triangle with the ball by pushing yourself up with your arms, as pictured…

“…Keeping your feet on the ball and your bum in the air, pull your knees towards your body so that they are facing the ceiling. To complete the movement, slowly extend your legs again until you are back in your original position. Do this 15 times, take a one-minute break, and move on.”

One Minute Of Jumping Jacks

P.E. lesson flash backs, anyone? We’re certainly getting some. But before you dismiss the humble Jumping Jack, think of the great cardiovascular work-out it’s giving your body – not to mention the calories you’re burning while you do it. Get out into the garden, or find an open space andrelive the memories:
“Just in case you were living under a hockey stick for most of your school gym lessons, you need to start off standing straight, with your arms down by your sides. As you jump move you arms and legs out to the sides to form an ‘X’ shape with your body, as pictured. Jump again and return to your original position to complete the movement. Do this continuously for one minute, have a sip of water, rest for a minute, and you’re ready for the next one.”

One Minute Of Squat Thrusts

Ah, we do like a good old fashioned squat thrust! This cardiovascular exercise keeps your heart rate up and tones legs and bums at the same time. Score!
“Find a non-slip surface, and squat down on the floor, knees bent, and hands out in front of you, shoulder-width apart, as pictured…
“…Pushing with your legs, jump them backwards so your body is in a press-up position. Then, jump back into a squat to complete the movement. Continue this exercise for one minute, take a minute’s break, and you’re ready to put your feet up.”

20 Sit Ups

Well, sort of. If it’s wash board abs you require, then old school sit ups are definitely the way forward. Tuck your feet under the sofa, or find a low beam to steady yourself:
“Lie on the floor on your back with your feet tucked under the sofa and fold your arms across your chest as pictured…
“…Squeezing in your stomach muscles, use them to pull yourself into a sitting up position. Keep the movement slow and controlled. Then, lower yourself back down to the ground to complete the movement. Do this 20 times, rest for one minute, then find yourselves a sturdy chair.”

15 Tricep Dips

For fabulously toned outer arms, tricep dips are essential. You’ll need to find a strong chair and a non-slip surface for this one. Make sure you’ve stretched your arms properly before you start, too – it’s pretty intense:
“Sit on the chair and place your hands to grip on either side of it. Stretch your feet out in front of you and, using your heels to balance, slide your bum off the chair to form a triangle with your body, as pictured…"

“…Then, bending your elbows, slowly lower your bum towards the floor, and use your arms to push your body back into its original position to complete the movement. Do this 15 times, take a one-minute breather, and move on.”

20 Bicep Curls

We told you they’d come in handy! Whip the front of your arms into shape using nothing but water. Simple! 
“You’ll need your two-litre bottles of water for this one. Stand with your feet shoulder-width apart, back straight, and elbows tucked into your sides. Hold a bottle of water in each hand, with your palms facing towards you, as pictured…”

“…Then, bend your elbows and pull the water bottles towards you in a controlled and simultaneous movement. Lower your arms back down to their original position to complete the movement. Do this 20 times, rest for a minute, and go forward.”

20 Lateral Raises

There’s nothing sexier than showing off a toned back and shoulders in a slinky evening gown, and lateral raises are a great way to achieve the look. Using your water bottles again…
“Stand with your feet shoulder-width apart, and a bottle in each hand. This time, your palms should face the floor, as pictured…”
“…Pull the bottles up and out to the side of your body so they are level with your shoulders. Then, slowly lower your arms back to their original position by the side of your body to complete the movement. Do this 20 times, take a one minute breather, and you’re almost done.”

20 Lower Ab Leg Thrusts

It seems we’ve saved the best until last! Lower ab leg thrusts are one of the most effective ways to shape up the bottom of your stomach, and give your bum a bit of a tone in the process (you’ll know what we mean the day after – wait and see!). The best thing about this exercise is you can do it pretty much anywhere – even in bed! 
“Lie flat on your back on the floor with your arms by your side, and your knees pulled in towards your chest…

“…Squeezing in your stomach muscles, extend one leg out into the air in front of you, with your heels facing the ground, and keep one leg pulled into your chest. Slowly pull your extended leg back to your back to your chest, and change legs. Repeat this 20 times, give yourself a pat on the back, grab a drink and relax.”

Warm Down And Recap

“Remember, it’s important to stretch after your work out, so make sure you leave yourself time to warm down. You should have completed this workout in under an hour. If you’ve gone over this time, it’s a good indication that you need to do your exercises faster. In the meantime, aim to complete Week 1’s workout on three separate days, get a good rest, eat well, and check back on You You You next Friday to get your Week 2 programme.”