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2 Easy Workouts for Quick Weight Loss

Lose weight faster without going to the gym


Updated August 13, 2014

walking woman

Boost your metabolism with an easy workout

SelectStock/ Vetta/ Getty Images

Would you like to turbo charge your weight loss program? The best way to lose weight quickly and safely is to burn more calories every day. But that doesn't necessarily mean you should do more heavy workouts. High intensity workouts are great for burning fat and calories, but if you do too much vigorous training, you'll burn out or get injured. So, the best way to burn more calories without risk to to add easy workouts to your agenda. Try one of these week-long plans to get your body primed for weight loss.

2 Easy Workout Plans to Boost Your Metabolism

  • Plan One: Quick Weight Loss Workout for Beginners

This plan works well for people who don't exercise at all. The purpose is to jolt your metabolism out of lazy mode and get it moving again. But to make this plan work, you need to keep your workouts short and manageable. Doing long, difficult workouts might seem like the best idea for burning mega calories, but that can lead to quick burnout or injury especially if you are new to exercise.

For this plan, you'll exercise 1-3 times each day, but each workout won't last long. You don't need to change clothes, you probably won't get too sweaty and you don't need any extra equipment. The workout looks like this:

Need more of a challenge? Swap brisk stair climbing for walking. If you are at work, climb the office stairs, do lunges on the landing and push ups against the wall.

Why this works: The duration of the workout makes it easier to tolerate and more likely that you'll stick to the plan. And even though the workouts are short, you are still burning substantial calories in a short period of time. Done properly three times per day, you can burn up to 300 - 500 calories. If you do this during mealtimes, you'll probably also shorten the amount of time you spend eating which will help you to decrease the amount of food you consume.

  • Plan Two: Quick Weight Loss Workout for Regular Exercisers

This plan works for people who already exercise. The purpose of this plan is to bump your body out of complacency for a quick weight loss boost. You'll do this by adding more activity to your day, but you'll keep the extra sessions easy so that your body and brain don't get burned out.

Your easy workout will consist of adding 30-45 minutes of easy enjoyable activity at the opposite end of your day as your normal workout. If you work out in the morning, add a brisk evening walk to your schedule. Do you exercise in the evenings? Consider biking or walking to work in the morning. If you don't exercise every day, you should still do an easy workout on your "off" days so you are doing something everyday.

Why this works: It's common for people who exercise regularly to do the same routine week after week. If you do the same exercises at the same intensity you'll get the same results. Your body gets used to the routine and settles into a metabolic rhythm - a plateau. You must change your energy balance to lose weight. You can burn more calories by incorporating high intensity intervals, or you can add an easy exercise session each day to increase your exercise volume. For many people, the addition of easy exercise is more tolerable.

Boosters for Quick Weight Loss Success

In order for either of these plans to work, you need to make sure that you are not eating more food than normal to compensate for the additional calories burned. The additional exercise may make you more hungry, so be prepared for this challenge. To further boost your weight loss, try adding these challenges:

  • Skip dessert for the week. Grab a small serving of berries instead
  • Skip the drinks that cause weight gain and drink water instead.  Not a fan of water? Learn to make flavored water to curb your cravings.
  • Dump starch. Instead of eating white foods like bread, white rice, or pasta, fill up on a variety of lean protein and veggies.
  • Boost your daily activity level. Research has found that calories burned from non-exercise activity (NEAT) make a difference. Get off the couch or out of your desk chair and get moving.

Turn Quick Weight Loss into Long-Term Success

If you stick to your plan consistently, you should see some change in the scale or in the way your clothes fit after a week. Then ask yourself this question: was it worth it?

If the answer is yes, then keep your plan going. Consider making your easy exercise more challenging by adding moderate exercise and high intensity sessions. Then start tracking your diet to make sure you eat the right amount of protein to lose weight and maintain muscle.

If the answer is no, don't worry. These quick weight loss plans require significant commitment. But it doesn't mean you should ditch them entirely. Think about a few elements of the plan that could be tolerable and try sticking to that version of the plan for a week. Your weight loss will happen more slowly, but at least it will happen.

Remember, quick weight loss happens in one of two ways: with starvation diets or with a combination of challenging but healthy habits. Starvation diets don't work and end up causing more harm than good. Stick to healthy changes if you want both short and long term results.

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