Exercise Routines and Options

Exercise is a crucial part to your weight loss and overall health!

Stretching and flexibility programs have become so popular, it’s easy to learn how to do it safely and there are a number of tools out there to make your routine a little more effective. Skipping stretching will invite injury and lengthen your recovery time.

Radical Exercise Programs should not be started until you consult a physician!

Most Common Cardio Exercises

You already know that one of the most important things you can do for your weight loss goals is regular cardio exercise. There are so many choices out there as to which exercises are the most effective? Below are the best cardio activities for burning calories and getting in great shape.


If you are a runner, running is one of best activities you can do. It doesn’t require special equipment (except some quality shoes) and you can do it anywhere.


Walking is a great exercise, burning about 180 calories in 30 minutes. Adding hills, sprints or even a few minutes of jogging can increase the amount of calories you burn. Make sure you walk briskly; imagine you are trying to catch a bus, while keeping your head up, back straight, and swinging your arms. Try to walk at an incline on a treadmill because it will burn more calories.


Outdoors or indoors, cycling gives some great cardio. Using all the power in your legs, you’ll increase endurance while burning a lot of calories; anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.

Elliptical Trainer

The elliptical trainer is a great way to build endurance while protecting your aching joints from high impact activities. Plus, if you use one with arms, it’s just like using a cross-country ski machine. The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145 lb. person burns about 300 calories in 30 minutes.


Swimming, like cross-country skiing, is a full body exercise. The more body parts you involve in your workout, the more calories you’ll burn. Spend 30 minutes doing the breast stroke and you’ll burn almost 400 calories. Best of all, your joints are fully supported so you don’t have to worry about high-impact injuries. It’s also great cross-training for other cardio activities.

Step Aerobics

Step aerobics has yet to lose its luster for many gym-goers and it’s a good thing. Step is one tough workout that targets your legs, buttocks and hips while burning almost 400 calories in 30 minutes (during high intensity sessions). Though it might be complicated, step is easy to learn if you start with a beginner class or video.