Do 1 set of 15 to 24 reps on each leg using just your body weight for resistance. [3] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Perform lunges as part of your strength training workout 2-3 times per week. Keep your core and upper body in a straight line at all times.

Do 2 sets of 15-24 reps each strength training workout with just your body weight for resistance. [5] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Perform your strength training workout 2–3 days a week. Keep your weight pressed through your heels. You may not be able to go down all the way at first, and that’s okay. Stop if you feel any pain.

Do a total of 15 wall sits as part of a strength training workout 2 to 3 times per week. Use just your body weight for resistance. You may notice a burning sensation in your thighs during this exercise. That’s totally normal! However, stop doing it if you feel pain.

Do 3 sets of 15 reps on each leg during your strength training workout 2-3 times per week. Don’t use any added resistance since you’re not trying to bulk up your muscles. You can lay down on your side instead of propping yourself up if that’s more comfortable for you.

Do 3 sets of 15 reps on each leg as part of your strength training workout 2–3 days per week. Don’t add any resistance, like ankle weights or a resistance band. This might bulk up your muscles.

Do 2-3 sets of 30 scissor kicks (15 kicks with each leg) as part of your strength training workout 2–3 days per week. You don’t need to add any extra resistance, since you’re not trying to bulk up your muscles.

For an easy option, follow along with a video workout. If you want to choose your own cardio activity, set a time goal for your workout, like 15–20 minutes. After a 5 to 10 minute warm up, do cycles of hard exercise and recovery. If you’re a beginner, you might run or cycle at top speed for 20 seconds, then jog or peddle slowly for 2 minutes to recover. Then, try doing 10 seconds of hard cardio and 20 seconds of rest. Work up to doing 20 seconds of challenging exercise with 10-second rest periods.

For instance, you might do a 30-minute workout 5 days a week. If you do vigorous exercise, you may only need to do 15-minute workouts 5 days per week. How many calories you’ll burn depends on the type of exercise you’re doing and your current weight. For instance, a person who is 160 lb (73 kg) will burn 314 calories while walking 3. 5 mi (5. 6 km) per hour for 1 hour, while they’d burn 423 calories swimming laps for 1 hour. If you want to eat more, try doing an extra workout to burn off the calories. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source You can use this calculator to estimate how many calories you burned: https://caloriecontrol. org/healthy-weight-tool-kit/get-moving-calculator/ Your workout is considered moderate intensity if you’re breathing hard, can talk but not sing, and break a sweat after 10 minutes. Exercise is vigorous if you’re breathing rapidly, can’t say more than a few words at a time, and start sweating within a couple of minutes of beginning the workout. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

It’s okay to break your walks into smaller blocks of time that add up to 30 minutes. For instance, you might do a 15-minute walk at lunch and a 15-minute walk after dinner. You might get a pedometer, fitness tracker, or fitness app so you can track how many steps you take each day. Set a step goal to work toward, such as 10,000 steps per day.

You might challenge yourself to walk or run up and down the stairs 20 times as part of your workout. If you don’t have stairs in your home, see if your local school has an open track. You can likely use the bleachers. As another option, you might visit a local mall or outdoor shopping center that has a staircase you can use. If you’re worried stair climbing will bulk up your thighs, do a mix of exercises to meet your cardio needs instead of relying on stair workouts.

Gyms usually offer dance classes, but you can also go to a dance studio. You can find dance workouts online on sites like YouTube, as well as on fitness websites. If you want to keep it simple, make an upbeat playlist and dance inside your home.

For example, you might join a recreational soccer league. You could also challenge a friend to a tennis match.

Don’t give up just because you don’t see the results you want immediately. If you stick to your goals, you’ll eventually start to see results.

If you exercise, count the estimated calories you burned toward your deficit. Try this online calorie calculator: https://www. mayoclinic. org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304

For instance, you might eat oatmeal with cut-up banana for breakfast, salad with grilled chicken at lunch, apple with peanut butter for a snack, and grilled salmon with brown rice and steamed broccoli for dinner. Stock up on foods that are low in calories. This might include things like salads, tuna, broth-based soup, and fresh vegetables. This way you can easily plan your diet on days you’re busy.

Don’t ban foods that you love because that’s a recipe for disaster. Just eat them in moderation.

Keep healthy snacks around in case you get hungry. Things like pickles, cucumbers, grape tomatoes, baby carrots, and rice cakes are very low in calories, so you can easily fit them into your calorie goals if you need something extra.