Power Walk
Walking is a perfect choice to get back in the saddle especially for those who have been sedentary and a leisurely stroll down the block doesn’t count. We are suggesting a power walk that will get your heart rate up, while going easy on your joints. Walking burns about four calories per minute and can be done first thing in the morning, during your lunch break or at the end of your work day. Just a 15-minute swift walk can burn an extra 50 calories; bump it up to 30 minutes, and you’re on your way to losing those extra pounds.
Cycling
Cycling is a great way to enjoy the outdoors and to get an awesome workout for your butt and legs—all while burning calories! The number of calories burned depends on your weight and the speed you are traveling. The more effort expended, the greater the calories burned and the harder the muscles are worked. A 30-minute bike ride is a good starting point. Then work your way up to 45 minutes or an hour. Be sure to wear a helmet, and keep your bike well maintained to avoid injury.
Running
It may not be for everyone, but if you’re looking to burn calories quickly and efficiently, running does give you the best bang for your effort! If you’re a newbie, then start out by using the walk-run method. Always warm up by walking five minutes, and then run until your breathing becomes "noticeable." Walk until you are comfortable again, and then pick the pace back up to a run. Repeat this method for a total of 20 to 30 minutes, three to four times per week. After several weeks, you should notice an increase in your endurance, and your running time versus your walking time will take command.
Running Stadium Stairs
If you have access to stadium stairs (or something similar), running stairs provides a calorie-burning, butt-blasting super workout. This is actually a great conditioning tool for runners, so if you enjoy running, you should include this in your regimen. Focus only on running up the stairs and keeping good form—leaning slightly forward and landing on the balls of your feet. Do not run back down the stairs; it puts undue stress on the joints. Descend slowly, catch your breath and cool down. Start by performing one-to-two climbs several times per week. Then, as your stamina builds, increase to three-to-four climbs at four-to-five times per week.