Cardio exercise gets your heart rate up and makes your blood pump faster. You can burn anywhere from 100-500 calories in one session. Your weight and the intensity of the exercise will help determine how many calories that you burn. If you are consistently burning calories with exercise, you will not need to cut as many calories from your diet and cutting back on calories too much can leave your feeling deprived. The other great thing about cardio is that you can do it almost every day of the week without hurting yourself. Just remember that if you are doing cardio every day or almost every day, you should decrease the intensity and vary the exercises.

Here are some of the best cardio exercises for women:

• • Walking – one of the best exercises if you are severely overweight; also, you can do it anywhere!
• • Jogging/Running – increase the intensity by doing short jogging/running spurts when you walk or go for endurance.
• • Dancing – another great activity for those who don’t have equipment or access to a gym. Simply turn on some great music and dance like a fool. You can even do this with your kids.
• • Cardio machines – treadmills, stair climbers, elliptical machines, and stationary bikes are all great for a cardio session.
• • Team sports – join a local team and get out there and play some soccer, hockey, volleyball, basketball, etc. Most areas have some type of recreation program that is low cost and where adults can join teams or even drop in for the night.

Weight training is not just for men. Women should incorporate weight lifting into their exercise routine, as well. It will help build muscle mass and metabolism, which will make it easier to get rid of those pounds. Aerobic exercise is good because it burns the calories but after you’ve been doing it for awhile your metabolism gets used to it and the calories do not burn so easily. But if you add weight training, your resting metabolism will increase and the pounds will continue to come off. Muscle burns calories by simply existing so when you add muscle to your body, your increase the amount of calories that your body burns when it is in a resting state.

Another benefit of weight training is that it makes the benefits of your aerobic activity last longer. Studies have shown that those who incorporate weight training into their exercise routines will continue to burn calories at a higher rate for up to 39 hours after the workout. This means that a combine aerobic and weight lifting workout can be many times more beneficial than an aerobic only workout and you will not have to work out quite as much.

Just like any other weight loss plan, you’ll need to do the proper amount of research before you begin exercising. This may mean consulting with your doctor, looking into the many different aerobics based routines available and considering how it will work into your schedule. As you begin to lose weight by doing aerobics, you may want to add in a few other types of exercises to propel your weight loss even further. Doing a few strength training exercises after a workout or on your off days will help your muscles to grow stronger and make executing aerobics exercises even easier. After you have met your weight loss target, consider giving back to your community by volunteering as an aerobics instructor.

Good weight loss exercises will be simple to execute and will need the use of minimal inexpensive equipment. Exercise equipment like stability balls, hand weights and jump ropes can be used to do simple, fun and effective exercises that are easy for beginners to do. Use a pair of hand weights to work out the arms, shoulders and back while going for a brisk walk. Stability balls have been long used to develop strong cores and tighter abs, but they can also be used in conjunction with a high energy routine that will burn stubborn love handles and oversized guts. Just find a few good exercise DVDs that use stability balls and start with the beginner’s workout. Lastly, jumping rope is a great cardiovascular exercise that will definitely get your blood pumping and work more of your muscles as you add in more advanced techniques and increase your speed.

Before you take off, you will first need to warm up your muscles with a thorough stretch. Do this for about 10 minutes, jog in place and clear your mind. Running will be a great way to jump start your weight loss plan, but after a few sessions you may find yourself struggling to keep doing it if you use the time spent exercising to worry about life’s troubles. Use this time to relax, take in the scenery and think about your progress so far instead of filling your head with thoughts of bills and burdens. Each week you will be able to run just a little bit further and pick up your speed slightly. Keep a weight loss journal and be sure to note your measurements, distance ran, times and weight lost. Soon, you will be using your daily run to energize your body and get a handle on life’s stresses instead of focusing solely using the time to burn off extra pounds.

The only thing that can motivate you into losing weight is yourself, and for that to happen you must first develop a plan. Don’t try to start losing weight by planning on running three miles a day. Instead, create a plan that focuses on multiple short spurts of exercises, then move up to a longer, more intensive workout schedule.

As a rule, you’ll need to get in plenty of cardiovascular exercises in order to see any real results. Body fat cannot be reshaped and sculpted, it must be burned off and replaced by lean muscle. Cardiovascular exercises can be anything from a brisk jog to dancing to playing basketball. As long as you get your heart rate elevated for 25 minutes or more, it’s safe to say that you are engaging yourself properly. When you are just beginning your weight loss journey, you don’t have to do many toning exercises because you won’t be able see any major changes within your body.

Find a workout partner with similar weight loss goals and meet up with them a few times a week, but make sure that you stick to you plans even if they flake. Have an ideal goal weight in mind, find inspirational photos of fit people and keep your eating habits healthy. If you have a plan, strategize properly and stick to your guns, you’ll ultimately have the body you’ve always desired.

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Take advantage of this workout strategy by walking to any places you normally drive to. If you have children, a day at the playground should involve the whole family. Swing on the monkey bars, stretch on the bench and take a jog up and down the path leading to the play area. If your grocery store is local, invest in a pushcart and make your weekly trips on foot instead of driving.

Don’t just do normal activities outdoors, instead you should develop a plan that uses voluntary trips as well. Gardening, biking and hiking are just a few activities that will melt away fat while you are focused on having fun. There are limitless options that await you outside of your home where you will be free of temptation. So find something that interests you, get up and to outside.

For example, yoga has been around for thousands of years, and while it focuses on a clear mental state and flexibility, it can also be a great way to challenge the body cardiovascularly. Another type of low impact exercise is resistance training. These exercises are usually done with a combination of weight lifting, stability or medicine balls, floor exercises and resistance bands. Real resistance training exercises only need a person’s body weight as the main element, but using supplementary equipment will help to maximize results.

When looking for strength training exercises, you will want to use the ones that will get your heart pumping so you can effectively burn body fat. Crunches and pushups are nice, but they rank relatively low on the cardiovascular effectiveness scale when used alone. Instead, look for variations of these simple to execute exercises so that you can get a full body workout.

Try doing some stomach crunches while on a stability ball, then switch over to pushups with the ball placed under your feet. Use resistance bands while stretching to crank up your warmup routine. Pick up a pair of hand weights while you do lunges and add a medicine ball when doing leg lifts.

Low impact exercises are great for saving wear and tear on your joints, but they can still help you to meet your weight loss goals.

Because of the low impact on joints and the high amount of energy burned, on of the best weight loss exercises is swimming. The simple exercise that many of us have given up since being children really is one of the most effective ways to burn fat. Water is over 10 times more resistance than the air, which means that just walking around the pool will burn 10 times more fat than just walking alone. You don’t have to be a world class swimmer to lose weight, just as long as you tread water, walk, dive or swim, you will be burning a lot of calories.

Just think about how your body feels after spending a good amount of time in the water. You probably had a great time splashing about, but the next day you probably found that almost every muscle in your body was sore.

In addition to just swimming around or doing laps, you can opt for underwater exercise classes like cycling and water aerobics. Joining a water based exercise class will inspire you to work at a harder rate while connecting with others who have similar goals.