7 Easy Ways to Exercise to Loose Weight for Ladies

As the weather gets warmer and summer nears, many women want to lose extra pounds. But the idea of hard workouts and strict diets can be overwhelming. What if I told you 7 easy ways to exercise loose weight for ladies?

Exercise can be a big help in your journey to a healthier, happier life. In 2013-2016, nearly half of U.S. adults tried to lose weight in a year. More women than men tried to lose weight. The top ways to lose weight were exercising (62.9%) and eating less (62.9%).

If you’re ready to start a weight loss journey, let’s look at 7 easy ways to exercise. These options are simple, fun, and great for ladies of all fitness levels. From walking to high-energy workouts, you’ll find something you enjoy.

Key Takeaways

• Exercise is crucial for overall health and weight management
• Almost half of U.S. adults tried to lose weight in 2013-2016, and more women than men reported trying to lose weight
• The most common weight loss methods were exercising (62.9%) and eating less food (62.9%)
• Increasing moderate-to-vigorous physical activity by just 10 minutes a day can prevent an estimated 110,000 deaths per year in US adults
• There are many easy, enjoyable ways for women to exercise and lose weight, from walking to high-intensity workouts

The Importance of Exercise for Weight Loss in Women

Statistics on Weight Loss Efforts and Exercise

Exercise is more than just for losing weight for women. It boosts mood, strengthens bones, and lowers the risk of chronic diseases. Yet, many find it hard to fit into their busy lives or can’t afford it.

In 2013-2016, nearly half of U.S. adults tried to lose weight in a year. Women were more likely to try than men. The top ways to lose weight were exercising (62.9%) and eating less (62.9%).

Exercising 700 calories a week can help lose 10 lbs. in a year. Men need about 2,200 calories daily to stay the same weight, while women need 1,800. Walking, biking, dancing, or gardening can burn 370 to 460 calories an hour. Football, jogging, or swimming can burn 580 to 730 calories an hour.

Combining different physical activities is key for losing weight and staying healthy³. By knowing the value of exercise, women can make better choices for their weight management.

“Regular physical activity is one of the most important things you can do for your health.”

Adding different activities like aerobic and strength training helps women reach their weight loss goals and stay healthy.

7 Easy Ways to Exercise to Loose Weight for Ladies

Walking for Weight Loss

Walking is a top choice for easy exercises for weight loss. It’s a simple way to burn calories and can be done right at home. A 70-kg person can burn about 167 calories in 30 minutes of walking at 6.4 kph speed.

Walking also helps in losing body fat by 1.5% and reducing waist size by 2.8 cm with 50-70 minutes of walking, three times a week.

Walking is an low-impact cardio activities that’s easy on your joints. You can do it daily, like a brisk walk around the block, a hike, or a stroll during lunch. Walking for weight loss benefits is a fun and effective way to lose weight.

“Regular walking can help you lose weight and improve your overall health, making it a simple yet effective exercise option.”

To get the most out of walking for weight loss, keep a steady pace. Increase how long and how often you walk. Add hills or inclines to work your muscles harder. The main thing is to pick a walking routine you like and can keep up with.

Cardio Exercises: Jogging and Running

Jogging and running are key for losing weight. These exercises work your whole body, making your legs stronger and help burn belly fat. Experts say you should do 150–300 minutes of moderate activity each week for your heart health.

Running and jogging differ in speed. Jogging is slower, between 6-9 kph, while running is faster, about 10 kph. Both can burn calories, with running burning around 372 and jogging burning about 298 calories in 30 minutes.

Skipping Rope for a Full-Body Workout

Skipping exercise gives you a full body workout. It increases muscle strength, boosts metabolism, and burns calories quickly. Even a short time of exercise can greatly improve health. Regular skipping can make you feel calm and help with depression and anxiety, burning about 1300 calories per hour.

Beginner exercises don’t need any experience or special training. Intermediate exercises make the workout harder to raise your heart rate and move more. You can do these cardio workouts for weight loss almost anywhere, like at home, in a park, or outside.

A good workout plan is to do each exercise for 45 seconds to 1 minute, then rest for 30 seconds. You can do 30–60 second rounds of each exercise, rest for 30–60 seconds, and repeat. Some exercises change from floor to standing, making them harder and more intense.

Online platforms like YouTube have many cardio exercises and high-intensity calorie-burning activities. You can find them from trusted fitness groups like ACE Fitness or the National Academy of Sports Medicine.

“Cardio exercises can help with weight loss and overall health improvement. Some studies suggest that even a few minutes of exercise can have a significant impact on health.”

Strength Training: Plank Variations

Adding strength training to your weight loss plan can really change the game for women. The plank is a top exercise that works many muscles like the core, shoulders, arms, chest, back, and hips. It’s great for building strength, improving stability, and burning calories and fat.

Planks come in many types to suit different muscles and fitness levels. Whether you’re just starting or you’re more advanced, you can find a plank that fits your goals. It’s important to keep your form right and slowly add more time and difficulty to your planks for better results.

Push-ups for Upper Body Strength

Push-ups are another key exercise for women to build strength. They work the upper body, focusing on the chest, shoulders, and arms. Doing push-ups helps burn calories and supports losing weight.

Push-ups are easy to do anywhere, making them perfect for resistance training. They suit both beginners and advanced exercisers, offering various ways to boost upper body strength and endurance.

By mixing planks and push-ups, women can make a strong strength training plan that hits many muscle groups and aids in weight loss. Start with what feels easy and slowly up the intensity and time of these exercises for lasting results.

Conclusion

The 7 easy exercises we talked about – walking, jogging, running, skipping rope, plank variations, and push-ups – are great for women wanting to lose weight and get fit. These workouts work on different muscles, improve heart health, and help burn lots of calories. They’re perfect for any weight loss plan.

Adding these exercises to your daily routine can help you reach your fitness goals in a fun and lasting way. Eating healthy foods like fruits, veggies, whole grains, and protein also helps with weight loss. Plus, eating mindfully can make a big difference.

Trying to lose 5-10% of your body weight in 6 months is a good goal that brings many health benefits. It’s important to stay positive, get support from others, and keep eating well and staying active to keep the weight off for good. By doing these simple exercises, you’re on your way to being healthier and fitter.

Source Links

1. 7 Best Exercises to Lose Weight at Home – PharmEasy Blog
2. 10 Healthy Foods in Ramadan
3. Calculating your calories burned
4. Modest Muslim Weight Loss Workout – YouTube
5. Elevate Your Breakfast with Quixotic Ingredients