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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Simple Cardio Routines for Weight Loss in 60 Days

Lose weight and get fit with these exercises.

Ferozan Mast
By Ferozan MastJul 10, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitness
Shutterstock
Ferozan Mast
By Ferozan MastJul 10, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
Fitness & Workouts

Regular cardio sessions have benefits beyond just weight loss—but the fat-burning is a nice bonus! “No matter your age, weight or athletic ability, aerobic activity is good for you. Aerobic activity has many health benefits. As your body adapts to regular aerobic exercise, you'll get stronger and fitter.” Here are 10 simple cardio routines to kickstart your weight loss and improve your health and fitness.

Walking On An Incline

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

Walking in an incline is a great low-impact way to get a good cardio workout. “Given the added intensity of an incline, your heart rate will spike more quickly than at a level surface,” personal trainer Chance Ruggeroli tells Texas Health. “That’s why I like to use inclines within the general warm-up phase of a training session when we’re trying to reach a specific heart rate quickly. However, walking at an incline can be a great exercise on its own. It is an excellent substitute for those recovering from injury, trying to reduce the impact on their joints, or to get an efficient workout within a small window of time.”

Swimming

Female swimming front crawl.Shutterstock

Swimming is a great low-impact cardio exercise that burns hundreds of calories and is actually fun. “Swimming provides an array of specific benefits such as improved cardiovascular and respiratory fitness, improved muscle strength and endurance, improved lean body mass, lower risk of traumatic injuries such as occurs during high-impact activities, and improved mental health and well-being," Mitch Lomax, a pulmonologist and exercise physiologist at the University of Portsmouth, tells National Geographic.

Skipping Rope

Fitness woman jumping rope in cityShutterstock

Incorporate jump rope exercises into your weight loss routine. “Jumping rope is great cardiovascular exercise,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “It can get your heart rate up. You can use it to complement a strength training program.”

Burpees

Horizontal wide shot of sporty young man and woman exercising in morning in loft living room at homeShutterstock

Burpees are hugely beneficial when it comes to weight loss. “The combination of strength training and cardiovascular exercise in a single movement increases your metabolism, helping you burn more calories during and after your workout,” says the ASFA. “This makes burpees an excellent addition to any weight loss program or workout routine focused on reducing body fat.”

Jump Squats

Young caucasian woman in sportswear doing plyometric exercises on pier. Fitness workout outdoorsShutterstock

Jump squats are a great cardio plyometric exercise. “Squat jumps are considered a compound movement because multiple joints (ankles, knee, hips) and multiple muscle groups (quadriceps, hamstrings, abdominals, transverse abdominis, hip flexors, erector spinae) are involved,” Chris Gagliardi, ACE- and NASM-certified personal trainer, tells Nike.

Jumping Jacks

fitness, sport, people, exercising and lifestyle concept - happy man and woman doing jumping jack or star jump exercise outdoorsShutterstock

Jumping jacks are effective and can be done anywhere. “Jumping jacks can specifically improve aerobic capacity, decrease resting heart rate and blood pressure, decrease risk of cardiovascular disease, improve metabolism, and help to maintain a healthy weight,” Clara Baini, DPT, tells Nike.

Riding a Bike

Mature African American Couple On Cycle Ride In CountrysideShutterstock

Riding an outdoors bike is another fun, low-impact way to do cardio. “Cycling is one of the healthiest and most low-impact forms of exercise - meaning it causes less strain and injuries than most other workouts,” says the University of Montana. “So it's a hobby you can continue to enjoy throughout your long life. And, unlike other forms of exercise, you won't dread doing it.”

Regular Walking

Two women in their 30s talking a walk or jog together in the outdoors.Shutterstock

Just a simple walk or hike is one of the best exercises for weight loss, providing you keep up a brisk pace. “Walking has been essential to human health and survival, from the hunter-gatherer tradition to working on farms. But we’ve been living a sedentary lifestyle the past 100 years, and it’s led to higher rates of heart disease, stroke, heart attacks, high blood pressure or hypertension, and high cholesterol,” cardiologist Hicham Skali, MD, MSc, tells Mass General Brigham. “Walking is one of the necessary functions of our bodies, and it can help prevent those conditions. It comes naturally, and it’s just as important to survival now as it was 100 years ago.”

Running

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

Running is a great way to work out for weight loss. “If burning calories is your main goal, consider running or cycling over walking,” says Corewell Health. “The faster you go and the harder you work, the more calories you’ll burn per hour. That said, if you’re just beginning or you have health conditions that make running or cycling difficult, start with walking and increase the time you spend exercising and your speed as you get stronger.”

HIIT Workouts

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

HIIT workouts offer big benefits in a short amount of time. “Try a high-intensity interval training workout and enjoy a great workout with similar benefits as a standard aerobic workout in less time,” says the Mayo Clinic. “In interval training, you alternate between short periods of intense activity and longer periods of less intense activity.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

Simple Cardio Routines for Weight Loss in 60 Days

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitness
Shutterstock
Ferozan Mast
By Ferozan MastJul 10, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Regular cardio sessions have benefits beyond just weight loss—but the fat-burning is a nice bonus! “No matter your age, weight or athletic ability, aerobic activity is good for you. Aerobic activity has many health benefits. As your body adapts to regular aerobic exercise, you'll get stronger and fitter.” Here are 10 simple cardio routines to kickstart your weight loss and improve your health and fitness.

Walking On An Incline

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

Walking in an incline is a great low-impact way to get a good cardio workout. “Given the added intensity of an incline, your heart rate will spike more quickly than at a level surface,” personal trainer Chance Ruggeroli tells Texas Health. “That’s why I like to use inclines within the general warm-up phase of a training session when we’re trying to reach a specific heart rate quickly. However, walking at an incline can be a great exercise on its own. It is an excellent substitute for those recovering from injury, trying to reduce the impact on their joints, or to get an efficient workout within a small window of time.”

Swimming

Female swimming front crawl.Shutterstock

Swimming is a great low-impact cardio exercise that burns hundreds of calories and is actually fun. “Swimming provides an array of specific benefits such as improved cardiovascular and respiratory fitness, improved muscle strength and endurance, improved lean body mass, lower risk of traumatic injuries such as occurs during high-impact activities, and improved mental health and well-being," Mitch Lomax, a pulmonologist and exercise physiologist at the University of Portsmouth, tells National Geographic.

Skipping Rope

Fitness woman jumping rope in cityShutterstock

Incorporate jump rope exercises into your weight loss routine. “Jumping rope is great cardiovascular exercise,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “It can get your heart rate up. You can use it to complement a strength training program.”

Burpees

Horizontal wide shot of sporty young man and woman exercising in morning in loft living room at homeShutterstock

Burpees are hugely beneficial when it comes to weight loss. “The combination of strength training and cardiovascular exercise in a single movement increases your metabolism, helping you burn more calories during and after your workout,” says the ASFA. “This makes burpees an excellent addition to any weight loss program or workout routine focused on reducing body fat.”

Jump Squats

Young caucasian woman in sportswear doing plyometric exercises on pier. Fitness workout outdoorsShutterstock

Jump squats are a great cardio plyometric exercise. “Squat jumps are considered a compound movement because multiple joints (ankles, knee, hips) and multiple muscle groups (quadriceps, hamstrings, abdominals, transverse abdominis, hip flexors, erector spinae) are involved,” Chris Gagliardi, ACE- and NASM-certified personal trainer, tells Nike.

Jumping Jacks

fitness, sport, people, exercising and lifestyle concept - happy man and woman doing jumping jack or star jump exercise outdoorsShutterstock

Jumping jacks are effective and can be done anywhere. “Jumping jacks can specifically improve aerobic capacity, decrease resting heart rate and blood pressure, decrease risk of cardiovascular disease, improve metabolism, and help to maintain a healthy weight,” Clara Baini, DPT, tells Nike.

Riding a Bike

Mature African American Couple On Cycle Ride In CountrysideShutterstock

Riding an outdoors bike is another fun, low-impact way to do cardio. “Cycling is one of the healthiest and most low-impact forms of exercise - meaning it causes less strain and injuries than most other workouts,” says the University of Montana. “So it's a hobby you can continue to enjoy throughout your long life. And, unlike other forms of exercise, you won't dread doing it.”

Regular Walking

Two women in their 30s talking a walk or jog together in the outdoors.Shutterstock

Just a simple walk or hike is one of the best exercises for weight loss, providing you keep up a brisk pace. “Walking has been essential to human health and survival, from the hunter-gatherer tradition to working on farms. But we’ve been living a sedentary lifestyle the past 100 years, and it’s led to higher rates of heart disease, stroke, heart attacks, high blood pressure or hypertension, and high cholesterol,” cardiologist Hicham Skali, MD, MSc, tells Mass General Brigham. “Walking is one of the necessary functions of our bodies, and it can help prevent those conditions. It comes naturally, and it’s just as important to survival now as it was 100 years ago.”

Running

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

Running is a great way to work out for weight loss. “If burning calories is your main goal, consider running or cycling over walking,” says Corewell Health. “The faster you go and the harder you work, the more calories you’ll burn per hour. That said, if you’re just beginning or you have health conditions that make running or cycling difficult, start with walking and increase the time you spend exercising and your speed as you get stronger.”

HIIT Workouts

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

HIIT workouts offer big benefits in a short amount of time. “Try a high-intensity interval training workout and enjoy a great workout with similar benefits as a standard aerobic workout in less time,” says the Mayo Clinic. “In interval training, you alternate between short periods of intense activity and longer periods of less intense activity.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I’m a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach

Do you want to lose weight fast without running? Mahtab Ekay is a fat loss coach and social media influencer who lost 20 pounds in 3 months. In a recent Instagram post, she revealed her hack for losing weight fast, which doesn’t involve pounding the pavement. “The cardio trick I used to lose 20 pounds in 3 months without running,” she writes across the Instagram Reel.

You Need to Be in a Calorie Deficit

“I know you want to hear about some secret workout routine. But the truth is, there’s NO special cardio that will ‘cause’ weight loss,” she writes in the post. “If you’re serious about losing weight, start with the one thing that’s key to success: being in a calorie deficit.”

In Fact, 80 Percent of Weight Loss Comes From Nutrition, She Says

Mahtab maintains that diet is the leading factor in weight loss success. “80% of weight loss comes from nutrition. The best thing you can do for the other 20%, in addition to strength training, is walking,” she explains.

Walking Burns 100 Calories in 30 Minutes

“Walking can burn approximately 100 calories in 30 minutes at a moderate pace. By walking consistently, these calories add up over time, contributing to your overall calorie deficit,” she points out. “And that’s exactly what helped me lose 20 pounds in less than three months.”

She recommends keeping track of your steps. “First, check your average daily steps in your phone’s health app. This is your starting point,” she says.

Increase Your Weekly Steps

Then, progress toward a step goal. “Gradually increase your average weekly steps. If you’re currently taking 5,000 steps daily, aim to add 1,000 steps in the next week,” she says.

And, continue. “Keep increasing by 1,000 steps each week until you consistently hit 8,000-12,000 steps per day,” she recommends.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

How to Increase Your Daily Steps

She also offers “some easy, quick ways to increase your daily steps.”

  • Take the Stairs: Skip the elevator or escalator for an easy way to add more steps.
  • Park Further Away: Choose a parking spot farther from your destination to get extra steps in.
  • Walk During Breaks: Use your breaks to take short walks and boost your step count.
  • Walk and Talk: Pace around while talking on the phone to stay active.
  • Use the Restroom on Another Floor: Opt for a restroom on a different floor for added steps.
  • Set a Step Goal Reminder: Use a fitness tracker or app to remind you to move.
  • Walk During TV Time: Walk in place or do laps during your favorite shows.
  • Take a Post-Meal Walk: Walk around the neighborhood after meals to aid digestion and add steps.
  • Use a Standing Desk: Stand and move more frequently throughout the day.

Other Benefits of Cardio

“Cardio has many benefits for heart health, overall fitness, and mental well-being. If you enjoy it or are doing it for those reasons, go for it! You just don’t need it to lose your first 10-20lbs,” she concludes.

There Are Lots of Benefits to Walking

Going for a daily walk can be a game changer for your overall health. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Science Has Found a Link Between 10,000 Steps a Day and Weight Loss

Research supports walking for weight loss. According to a 2018 study published in the journal Obesity walking 10,000 steps a day results in weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This 15-Minute Walking Workout Has 87,000 People Burning Fat Without Leaving Home

Lucy_Wyndham_Read_lucywyndhamread11
Christopher Roback
By Christopher RobackNov 18, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Can't find time to exercise between work, family, and life's demands? You're not alone. That's why 87,000 people have turned to celebrity fitness trainer Lucy Wyndham-Read's game-changing walking workout. With three decades of experience and 2.47M YouTube subscribers, Lucy has perfected the art of burning fat without leaving your living room. Her 15-minute routine requires zero equipment and minimal space, making it perfect for busy schedules. Read on to discover the exact moves that are helping thousands transform their bodies while watching TV, working from home, or even wearing pajamas.

Jump-Start Your Metabolism: Basic March and Corner Walks

Begin igniting your fat burn with a basic march in place, maintaining a tall posture for maximum calorie burn. "Land nice and softly with those feet. Keep those feet moving," Lucy instructs in her post. Progress to walking toward corners with slight leg bends to engage more muscles. "It doesn't matter if you don't get the move straight away," Lucy reassures, "just follow along. We're doing this at home, nobody's watching."

Fat-Burning Power Moves: Punches and Side Steps

Accelerate your calorie burn with power punches while marching. "These low impact workouts are perfect if you don't like being a burpee girl," Lucy explains. Add lateral side steps with arm pulls to target stubborn inner and outer thigh areas. Lucy emphasizes making the moves as wide as comfortable: "The wider you step it, the more intense that is working through those legs."

RELATED:Woman Lost 50 Pounds on the 5050 Diet and Never Felt Hungry

Upper Body Sculpting: Rope Pulls and Arm Circles

Keep your heart rate elevated while toning your arms and shoulders. "We're toning and sculpting your whole body at the same time with these moves," Lucy shares. Incorporate circling arms into your power march for increased calorie burn. These movements simultaneously strengthen your chest and upper back while maintaining fat-burning momentum.

Metabolic Boosters: Knee-Friendly Strength Moves

These strategic movements protect your joints while maximizing calorie burn. "We're actually going to build strength around the knees because we're really working through the lower body, we're making those legs nice and strong," Lucy explains. She adds a practical tip: "You can do all my workouts, these low impact ones, walking ones, you can do them in your pajamas. You don't need to be in workout gear."

Calorie-Burning Coordination

Multi-tasking movements increase your workout's effectiveness. "We're having to focus on what we're doing with this double step and this clap. So it's going to help improve what we call your motor skills and your coordination." These movements don't just burn calories – they enhance overall body awareness and mental acuity.

RELATED:Dad Drops 125 Pounds in Just 13 Months By Eating These Foods Every Day

Heart-Rate Elevating Moves

Strategic arm movements maximize fat burn. "Anytime we take the arms above heart level just means we're working your heart. Cardiovascular fitness a little bit harder," Lucy notes. These movements are particularly effective for women in different life stages: "This is great if you're perimenopause, menopause, postmenopausal as well."

Sustainable Fat Loss Approach

Lucy highlights long-term success: "You and I are focusing on your future health. I want you to wake up every morning feeling fit, healthy, and strong." She stresses healthy motivation: "Weight loss should only ever be for better health. It's not about appearance. We just want to be in our healthy weight range."

Maximum Burn: Fast Feet and Cross-Country

The workout peaks with high-energy movements. "Low impact is just as effective as high impact," Lucy emphasizes. The finale features cross-country skiing movements, which Lucy describes as "a really dynamic full-body move, also great for a lovely stretch."

RELATED:Weight Loss Coach Shares 5 Key Reverse Dieting Hacks

Pro Tip

Personalize your fat-burning session by playing your favorite music. "This workout today has always just been about focusing on improving and investing in your future health," Lucy concludes. Her approach proves that effective fat burning doesn't require complicated routines or expensive equipment – just 15 minutes of strategic movement in your own home. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Kesley Rose in Two-Piece Workout Gear Shares 25-Minute Walking Workout to Get You “Sculpted & Snatched”

Kelsey_Rose3
Leah Groth
By Leah GrothDec 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Kelsey Rose is showing off her ab-fab body – in her two-piece workout gear. In a new social media post, the fitness trainer flaunts her washboard abs in an Alo exercise set as she unveils her under-30-minute fat-blasting workout. “The only fat-burning cardio workout you need to get sculpted & snatched,” she writes across the video, recommending doing it two to four times weekly for fat loss. Do you want to lose weight just by walking? Here is what you need to know.

She Upped Her Step Count

“When I upped my daily steps from 4k to 10k, let me tell you—it completely transformed not just my body but my entire mindset. Walking is such a simple but effective way to stay active, and it’s seriously the secret sauce to slimming down and feeling your best. Plus, it works wonders for your mental,” she says.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

The Routine Combines Jogging and Incline Walking

“This routine also incorporates jogging + incline, which forces your heart rate up and down, revving up the metabolism in the best way possible!” she continues. Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

Here Is the 25 Minute Routine

Here’s the breakdown:

  1. Warm-up: 5 min brisk walk (3.0-3.5 mph, 2% incline)
  2. Jog: 3 min (5.5 mph, 2% incline)
  3. Power walk: 3 min (3 mph, 8% incline)
  4. Jog: 2 min (6.0 mph, 2% incline)
  5. Power walk: 2 min (4.0 mph, 9% incline)
  6. Sprint: 1 min (7.0 mph, 2% incline)
  7. Power walk: 5 min (3.5 mph, 10% incline)
  8. Jog: 2 min (5.5 mph, 2% incline)
  9. Cool down: 2 min easy walk.

She Also Shared a 15-Minute Workout

In another post, she unveils a 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results! It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

Just 15 Minutes Offers So many Benefits

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

Do It After Your Regular Workout

She recommends doing it after your regular workout. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says.

Walking Offers Lots of Health Benefits

Walking at a brisk speed offers lots of benefits. One study published in JAMA Internal Medicine found that getting your steps in about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

RELATED: 10 Everyday Foods This Expert Says Are “Absolutely Destroying Your Health”

10,000 Steps Is Ideal for Weight Loss

According to research published in the journal Obesity, walking 10,000 steps a day, weight loss, and weight management are linked. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

16 Simple Exercises for Weight Loss From a Former Olympian

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samanthaclaytonfitness/Instagram
Samantha Clayton
By Samantha ClaytonMay 16, 2024
Samantha Clayton
Former Olympic athlete for Great Britain, specializes in creating and leading corporate wellness programs and group ...
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Weight loss is primarily accomplished through controlling the diet, finding balance with the consumption of nutrient-dense foods, and avoiding overconsumption based on what your body needs for the day. Excess caloric intake is stored as fat as a survival mechanism of the body, and over time, overconsumption leads to weight gain, with every 3,500 calories of energy consumed equating to 1lb of body weight. So, exercise number 1 is to exercise control over what you consume each day, limit refined sugars and empty non-nutritional foods, and meet your personal caloric intake. The great news is that physical exercise is a fantastic mechanism for burning additional calories. Here are 20 exercise tips to help you tone up on the weight loss journey.

Muscle Building Moves

Samantha_Clayton_samanthaclaytonfitness5samanthaclaytonfitness/Instagram

Building muscle is the secret weapon for weight loss because lean body mass burns additional calories so this is a sustainable approach to long term success. Exercise that targets large muscle groups gets you more bang for your effort.

Muscle Building Moves: Squats

Positive sportive woman with bun hairstyle and in tight sportswear doing squatting sit-up exercise while watching training video on tablet. indoor studio shot illuminated by sunlight from windowShutterstock

What it does: Squats engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back, promoting overall lower body strength and development.

Why it works: Squats are a compound movement, meaning they recruit several large muscle groups simultaneously, leading to increased calorie burn and muscle growth.

How many to do: Aim for 3 sets of 10-12 reps to start, adjusting weight and reps as needed to challenge your muscles effectively.

Muscle Building Moves: Lunges

Sporty beautiful happy young woman warming up, stretching before morning running routine, doing high lunges, exercises for legs, hips and buttocks, working out outdoor on autumn day. Full lengthShutterstock

What it does: Lunges primarily target the quadriceps, hamstrings, and glutes while also engaging the core for stability.

Why it works: Like squats, lunges are a compound exercise that recruits multiple muscle groups, contributing to calorie burn and muscle development.

How many to do: Start with 3 sets of 10-12 reps per leg, gradually increasing intensity by adding weights or variations like walking lunges.

Muscle Building Moves: Push-Ups

Gorgeous blonde woman warming up and doing some push ups a the gymShutterstock

What it does: Push-ups strengthen the chest, shoulders, triceps, and core muscles.

Why it works: Push-ups are a fundamental bodyweight exercise that effectively engages multiple upper body muscle groups, contributing to increased muscle mass and calorie expenditure.

How many to do: Aim for three sets of 8-12 reps, focusing on maintaining proper form throughout each repetition.

RELATED:15 Food Swaps That Will Save You Hundreds of Calories a Day and Help You Lose Weight

Muscle Building Moves: Lat Pull Downs

Young sporty woman training her lats and biceps on cable machine in gymShutterstock

What it does: Lat pull downs primarily target the latissimus dorsi muscles of the back, along with the biceps and shoulders.

Why it works: This exercise helps develop upper body strength and muscle definition, contributing to overall calorie burn and metabolic rate.

How many to do: Perform 3 sets of 8-12 reps, adjusting the weight to ensure proper form and challenge for each set.

Muscle Building Moves: Chest Press

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

What it does: Chest press exercises target the pectoral muscles, shoulders, and triceps.

Why it works: By focusing on the chest and upper body, chest presses help build muscle mass and strength, increasing overall calorie expenditure during and after workouts.

How many to do: Start with 3 sets of 8-12 reps, gradually increasing weight as your strength improves.

Cardio with Muscle Focus

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

Doing steady state cardio with a muscle build focus can be achieved with resistance. Here are some of my favorites.

Cardio with Muscle Focus: Treadmill Steep Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

What it does: Walking or running on a treadmill with a steep incline engages the lower body muscles, particularly the glutes, hamstrings, and calves, while also increasing cardiovascular endurance.

Why it works: The steep incline adds resistance, intensifies the workout and increases calorie burn compared to flat-surface cardio.

How many to do: Aim for 20-30 minutes of incline treadmill walking or running as part of your cardio routine, adjusting speed and incline to maintain the challenge.

Cardio with Muscle Focus: Stair Stepper

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What it does: The stair stepper simulates climbing stairs, targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing a cardiovascular workout.

Why it works: Stepping against resistance challenges the leg muscles and elevates heart rate, leading to calorie burn and improved endurance.

How many to do: Incorporate 20-30 minutes of stair stepper workouts into your routine, gradually increasing duration or intensity as fitness improves.

RELATED:9 People Share Their Proven Strategies for Losing Over 40 Pounds

Cardio with Muscle Focus: Walking the Real Stairs

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What it does: Walking or running up stairs engages the lower body muscles similar to the stair stepper, providing a cardiovascular and strength-building workout.

Why it works: Stair climbing targets multiple muscle groups while also elevating heart rate, making it an effective calorie-burning exercise.

How many to do: Incorporate stair climbing into your routine by using stairs instead of elevators whenever possible or dedicating 20-30 minutes to stair climbing workouts.

Cardio with Muscle Focus: Hike Uphill

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What it does: Uphill hiking engages the leg muscles, core, and cardiovascular system, providing a full-body workout while also improving balance and coordination.

Why it works: Hiking uphill against gravity increases resistance, challenges muscles, and burns more calories than flat terrain.

How many to do: Aim for 60-90 minutes of uphill hiking per session, gradually increasing duration or difficulty as fitness improves.

Cardio with Muscle Focus: Running Fast

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What it does: Sprinting involves explosive, high-intensity bursts of running, primarily targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and upper body for stability.

Why it works: Sprinting elevates heart rate and metabolism, leading to significant calorie burn during and after exercise, while also promoting muscle development and power.

How many to do: Incorporate sprint intervals into your cardio routine, such as alternating between 30 seconds of sprinting and 60 seconds of walking or jogging, for a total of 10-15 minutes per session. Adjust intensity and duration based on fitness level and goals.

Slow and Steady, Low Impact Workouts

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You can get a nice slow calorie burn with some classic favorites, because of the low impact steady nature you need to put in time on the clock. 45 minutes or more is a good starting point for slow and steady moves.

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

Slow and Steady: Swimming

Samantha_Clayton_samanthaclaytonfitness2samanthaclaytonfitness/Instagram

What it does: Swimming engages various muscle groups throughout the body, providing a low-impact cardiovascular workout while also building strength and endurance.

Why it works: The resistance of water challenges muscles while the rhythmic movements increase heart rate, promoting calorie burn and overall fitness.

How many to do: Aim for 45-60 minutes of swimming per session, adjusting intensity and strokes to maintain challenge and enjoyment.

Slow and Steady: Long Walk/Run

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What it does: Walking or running for an extended period targets the lower body muscles and cardiovascular system, providing a steady calorie burn and endurance challenge.

Why it works: Long-duration aerobic exercise promotes fat oxidation and improves cardiovascular health, contributing to weight loss and overall fitness.

How many to do: Dedicate at least 45 minutes to an hour for long walks or runs, gradually increasing duration or distance as fitness improves.

Slow and Steady: Step Class

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What it does: Step classes involve choreographed routines using a raised platform, targeting the lower body muscles and cardiovascular system while improving coordination and agility.

Why it works: The repetitive stepping motions elevate heart rate and engage leg muscles, providing a fun and effective calorie-burning workout.

How many to do: Participate in 45-60 minute step classes, following the instructor's cues for intensity and duration.

Slow and Steady: Spin Class

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What it does: Spin classes involve stationary cycling with varying resistance levels and speeds, targeting the leg muscles and cardiovascular system while providing a high-intensity, low-impact workout.

Why it works: Cycling against resistance challenges leg muscles and elevates heart rate, promoting calorie burn and endurance while minimizing the impact on joints.

How many to do: Attend 45-60 minute spin classes, adjusting resistance and speed to match fitness level and goals.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Rowing

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What it does: Rowing engages the legs, core, back, and arms, providing a full-body cardiovascular and strength-building workout.

Why it works: Rowing against resistance challenges muscles and elevates heart rate, leading to calorie burn and improved cardiovascular health.

How many to do: Aim for 20-30 minutes of rowing per session, adjusting resistance and stroke rate to maintain challenge and intensity.

High Intensity Intervals

Samantha_Clayton_samanthaclaytonfitness3samanthaclaytonfitness/Instagram

There are a few ways to get the calorie burn. High intense moves burn primarily readily available carbs/sugars and glycogen stores in the body, however the post exercise oxygen debt recovery burns some good old fat stores.

High Intensity Intervals: Tabata

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What it does: Tabata involves mixing rest intervals with periods of high-intensity work, promoting calorie burn and cardiovascular fitness in a short amount of time.

Why it works: The intense bursts of exercise elevate heart rate and metabolism, leading to significant calorie burn during and after the workout, while the brief rest periods allow for recovery.

How many to do: Perform Tabata intervals consisting of 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeating for a total of 4 minutes per exercise. Choose exercises like box jumps, jump rope, banded squats, reverse lunge skips, and jumping jacks for maximum effectiveness.

RELATED: 20 Incredible Ozempic Success Stories of All Time

Don’t Forget About Diet

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The best way to lose weight is to be consistent with your exercise routine and focusing your nutrition especially on what you need to eat before – during and after your workout to best support the body’s energy needs and recovery. Walking away from unhealthy snacks is a great place to start.

💪🔥Body Booster:To achieve sustainable weight loss, focus on building muscle through exercises that target large muscle groups. Increasing your lean body mass will help you burn more calories in the long run.

Samantha Clayton is a certified fitness trainer, personal and group trainer, AFAA, ISSA, and NASM.

Nutrition & Diet

Coach Who Dropped 100 Pounds Reveals 10 Reasons Why You Aren’t Losing Weight

Dusty Young Nutrition & Fitness Coach
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothJan 29, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Is everyone you know losing weight and getting in shape, minus you? Dusty Young is a weight loss warrior and coach who lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight naturally and sustainably. In a new post, he explains why this could be happening. “5 reasons why everyone else is losing weight and you’re not,” he writes. “I’ve seen it in myself & through hundreds of clients I’ve worked with - these 5 things are damn near non-negotiable if you want to not only lose weight, but keep it off.” And in another post, he reveals five more.

They Are Calorie Aware

The first reason other people are losing weight, but you aren’t? “They’re calorie aware,” he says. “Not obsessive. AWARE. Knowing what’s in your food - like how that ‘health’ smoothie might have 600 calories - makes it easier to stay on track without going crazy.”

They Prioritize Protion

The second reason? They prioritize protein. “Protein isn’t just for gym bros! It keeps you full, curbs cravings, and helps you stay on track. Plus, if you’re lifting weights, it helps you hang onto muscle while losing fat,” he writes.

They Stay Active

Reason number three? “They stay active,” he says. “I’m not even talking about going to the gym. It’s about moving more in your daily life. Most hit 7,000–10,000 steps a day by walking the dog, taking the stairs, or using a standing desk & walking pad for work. Simple. Effective. Sustainable.”

They Focus on Nutrient-Dense Foods

The fourth reason? “They focus on nutrient-dense foods,” he says. “Most of their meals are packed with lean protein, fruits, veggies, and whole grains - foods that keep them full and energized. But they don’t live on salads alone (see #5 👇🏻).”

They Don’t Restrict

The final reason is, that they don’t restrict. “Ever told a kid not to touch something? What happens? They touch it. Same thing with food. The more you tell yourself you can’t have something, the more you want it. People who keep the weight off allow all foods - they just know how to balance it all out (this circles back to # 1)” he writes.

These Habits Will Help You Balance Your Diet

“I know firsthand just how hard it is to lose weight & keep it off - I lost the same 40 pounds multiple times before I finally figured it out and lost 100 pounds for good,” he says at the end of the post. “These 5 habits? They’re game-changers. It’s not about being perfect or cutting out your favorite foods. It’s about creating a balance that’s sustainable for you.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Other Habits Keeping You From Losing Weight? Grazing While Cooking

In another post, he reveals more habits preventing you from losing weight. The first is grazing while cooking. “Those ‘harmless’ bites of cheese, spoonfuls of sauce, or handfuls of snacks can easily add a few hundred calories without you realizing. It’s not about never tasting your food—just try being mindful. Sip water, chew gum, or set out a small plate if you need a taste-test,” he writes.

Finishing Your Kids’ Plates

Next is finishing your kids’ plates. “I get it—no one likes wasting food. But those leftover nuggets and fries? They’re costing you more than you think. Start packing up leftovers immediately or let it go. You’re not a human trash can, and your goals deserve better than their scraps,” he writes.

Eating “Healthy” Food

Another habit to avoid? “Eating anything because it’s ‘healthy’ – Nuts, granola, smoothies, avocado toast… sure, they’re packed with nutrients, but they’re also calorie bombs if you’re not careful. ‘Healthy’ food isn’t a free pass—it’s still about portions and calorie balance,” he writes.

Drinking Your Calories

Drinking your calories is another common faux pas. “Lattes, juices, smoothies, cocktails—these can pack a bigger punch than a full meal and leave you hungry. Switch to zero-calorie drinks, reduce your portions, or use low-cal alternatives like almond milk or zero calorie sweeteners,” he says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Parking in the Closest Spot

And the final habit is parking in the closest spot. “Seems silly, but this one’s a missed opportunity. Movement adds up, even small things like walking a little further or taking the stairs. These choices compound over time and make a bigger difference than you think,” he writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

She Dropped Several Dress Sizes with This “Game-Changing” Walking Hack

Dr. Kristen Campbell•Weight Loss & Hormone Health Coach perimenopause.pharmacist
Copyright perimenopause.pharmacist/Instagram
Leah Groth
By Leah GrothJan 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you looking to upgrade your walking routine? Dr. Kristen Campbell is a Weight Loss & Hormone Health Coach who dropped from a size 8 to 2 and regularly shares how she did it. In a recent post, she revealed a little tweak to her walking routine that made a big difference. “I started wearing a weighted vest for walking pad walks…This is what happened,” she writes, revealing 3 game-changing benefits she noticed when she started using a walking pad and weighted vest.

Effortless NEAT Boost

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The first benefit? An effortless NEAT boost. “I went from sitting for hours to moving consistently throughout the day. Adding steps while working on my walking pad increased my Non-Exercise Activity Thermogenesis (NEAT), which is key for burning extra calories and supporting fat loss—no extra gym time required. (p.s. You can walk at a really slow speed and you'll be amazed at the steps you rack up)” she writes.

Strengthened Core and Posture

Happy woman running with a weighted vest​She Walked with a Weighted VestShutterstock

The second benefit? Strengthened core and posture. “The weighted vest was a game-changer. It added resistance to my walks, improving my core stability and posture. Bonus: it helped me build strength in a way that felt natural and low-impact,” she writes.

Energy and Focus Skyrocked

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Her last benefit? “Energy and focus skyrocketed,” she says. “Walking while working helped me feel more energized and focused. The added movement kept brain fog at bay and gave me a mental reset throughout the day.”

A Scientific Study Supports the Use of Weighted Vests

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One 2020 study by the University of Gothenburg found profound weight loss benefits to wearing a weighted vest. 69 people with a body mass index (BMI) of 30-35, the lowest obesity category, participated in the clinical study. They were divided into two groups, one wearing a 2.2-pound vest and the other 24 pounds. They wore the vest 8 hours a day for three weeks.

Those Who Wore a Heavier Vest Lost Significantly More Weight

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The result? Wearing the heavier vest paid off. At the end of the period, those who wore the heavier weight lost 3.5 pounds, and those with the lighter vest just .66 pounds.

And, Muscle Mass Remained Intact

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"We think it's very interesting that the treatment with the heavier weighted vests reduced fat mass while muscle mass simultaneously remained intact," Professor Claes Ohlsson of Sahlgrenska Academy, University of Gothenburg, said.

Even the Study Authors Were Pleasantly Surprised

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"The effect on fat mass we found, from this short experiment, exceeded what's usually observed after various forms of physical training. But we weren't able to determine whether the reduction was in subcutaneous fat (just under the skin) or the dangerous visceral kind (belly fat) in the abdominal cavity that's most strongly associated with cardiovascular diseases and diabetes," added Professor John-Olov Jansson of Sahlgrenska Academy, University of Gothenburg.

Try It for Results

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“If you’re looking for an easy way to level up your health (without setting aside extra time), give this combo a try. A simple setup can create big results over time. I've been doing this for over 2.5 years and still a BIG fan!” writes Campbell. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

How Much Walking You Need to Hit 10% Body Fat

Dr Mike Diamonds DoctorMike
Copyright Dr Mike Diamonds/YouTube
Christopher Roback
By Christopher RobackJan 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you're tired of extreme workouts that promise results but don't deliver, you're not alone. What if a doctor told you the secret to reaching your ideal body fat percentage wasn't another intense training program, but something far simpler?

Dr. Mike Diamonds, combining his medical expertise with real-world results, has discovered that walking isn't just basic cardio—it's a powerful fat-loss tool. "In my six years of dieting and fat loss, cardio ranks as one of my most important tools for losing weight," he explains. His remarkable transformation between June and September 2020 proved that this simple activity could make reaching 10% body fat significantly easier.

The Truth About Walking and Fat Loss

"Walking doesn't seem to qualify as cardio because, well, it's easy," Dr. Diamonds says in his post. "When it comes to exercise, easy is usually equated with worthless." However, his medical background and research tell a different story. Low-intensity steady state cardio, when done correctly, can be a game-changer for fat loss—especially when paired with proper nutrition.

The Science That Changes Everything

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According to Dr. Diamonds, research from California State University revealed a crucial finding: while running a 10-minute mile burns 190 calories, walking a 19-minute mile burns 111 calories. "If you walked for an hour, you'd burn just under 350 calories," he notes. "Do that three times per week, and you're burning over 1,000 additional calories—theoretically more than an extra pound of fat per month."

Your Perfect Daily Step Count

Woman using daily activity tracking app on phone showing 10 000 steps daily goal achievementShutterstock

"To answer the question of how much walking you should be doing to get to 10% body fat, the answer is it depends," Dr. Diamonds states. His recommended approach starts with tracking your current daily average: "Let's say hypothetically you're doing 6,000 steps. Now that is maintaining your weight. Add a thousand steps to that, and you'll burn between 40 and 60 extra calories on average."

The Step-By-Step Progress Plan

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Dr. Diamonds shares his clinical approach: "Monitor what your weight is doing on a day-to-day basis. If you want to have more progress, increase it by another thousand steps." This methodical progression can lead to almost an extra pound of fat burned per month, provided your diet is properly managed.

The Medical Reason Walking Burns Fat

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"Walking may not burn many calories, but the calories it does burn comes primarily from fat stores," Dr. Diamonds explains. He references a University of Texas Medical Branch study demonstrating that fat burning is maximized during lower-intensity exercise. As intensity increases, your body switches from burning fat to utilizing carbohydrates for energy.

The Clinical Approach to Walking

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Dr. Diamonds reveals his evidence-based routine: "My formal cardio would be done in the gym on a treadmill between three to four sessions a week. I would start at 20 minutes per session at maximum incline (15%), walking at a pace of six kilometers per hour." This specific approach maintains a heart rate above 140 beats per minute and VO2 max at 65%—which research shows elicits maximum fat usage.

The Truth About 10% Body Fat

Body fat measurement

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"Not most people can do it," Dr. Diamonds candidly admits. "In reality, for me to get in my best shape, I've done an average of 25,000 steps each and every single day." While this level of activity might seem overwhelming, he emphasizes that significant changes are possible with less: "The massive changes that can come in your body and getting closer to that 10% body fat is by you accurately tracking your diet and gradually increasing those steps."

Your Sustainable Path Forward

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

Dr. Diamonds emphasizes a medical truth about sustainability: "It's simply unsustainable to sprint every day... steady state cardio is much better for adherence." His professional recommendation is to start with 8,000 steps daily and gradually increase based on your body's response and lifestyle.


The journey to 10% body fat doesn't require extreme measures or complicated protocols. Start with your current step count, add gradually, and maintain consistency with both walking and nutrition. Your transformation begins with understanding these medical insights—and taking that first extra step. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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