Free Exercise Plans - Tips for Maximizing Weight Loss

We have put together some free exercise plans to help you start exercising right now! Exercise is an essential component to living a healthy lifestyle. Healthy eating is only half of the equation. Whether you want to lose weight, maintain weight, or gain lean muscle, exercise is absolutely crucial to accomplishing your fitness goals.

There are a ton of benefits to physical activity...it will help you:

1. Lose, gain, or maintain weight (depending on your fitness goals)
2. Sleep better
3. Lower your risk of a host of diseases, including cardiovascular disease, diabetes, and cancer
4. Improve your resistance to infection and illnesses
5. Feel better about yourself

The American College of Sports Medicine recommends that adults participate in at least 150 minutes/week of moderate- to-intense physical activity to prevent significant weight gain and reduce associated chronic disease risk factors. This amounts to (5) 30-minute exercise sessions per week, (4) 40-minute sessions, or (3) 50-minute sessions every week. Please note that this is the minimum requirement to prevent further weight gain. If your goal is to lose weight, then you should probably be doing a little more than this.

Most of us are busy people though and sometimes it’s hard to squeeze in a workout. Even if you’re strapped for time and can only get in 15 minutes of jogging, riding your bike, lifting weights, or yoga, a little exercise each day is better than nothing and those 15 minute workouts really start to add up when you do them consistently.

The free exercise plans and advice below cover all types of fitness topics and will help you start burning calories immediately. Always remember that a healthy diet and exercise go hand in hand. Following a few healthy eating guidelines will ensure that you're maximizing the benefits of exercise.

Check out the links below for some excellent free exercise plans and tips that will teach you about many different aspects of physical fitness that will help you maximize your weight loss! Be sure to bookmark this page because we'll be adding more exercise plans soon (updated 11/2009)

How to Lose Weight for Free Fast:
A step-by-step plan for losing weight using basic healthy eating principles and an innovative, fun, and free exercise training program designed to maximize fat loss.

Calorie Burning Chart:
You need to burn 3,500 calories in order to lose one pound of body fat. Click on the link to see some great charts that show the estimated number of calories burned while performing a variety of exercises for one hour. Calorie expenditure varies widely depending on the exercise, intensity level and individual, but this should give you a general idea of how many calories you are burning. The calorie burning chart goes hand-in-hand with the nutritional value calculator section.

Best Ab Exercises:
The very best ab exercises for weight loss. Different exercises are categorized by level of difficulty (Beginner, Intermediate, Advanced).

Free Exercises To Do At Home:
Here are some great exercises that you can do at home for FREE, with no equipment necessary. If you don’t want to pay for an expensive gym membership and want to get more exercise, check out this list for some excellent tips.

Weight Lifting Exercises:
Lifting weights can help you build lean muscle and burn more body fat. Here are some of the best weight lifting exercises that everyone should incorporate into their exercise routine.

Office Exercises:
Some great exercises and stretches that you can do while at the office.

Core Exercises:
An in depth list with instructions for the most effective core building exercises. Working your core is absolutely key to building a strong foundation and stripping away fat from your midsection.

Medicine Ball Exercises:
Medicine balls are fantastic tools for building a strong core, which is the foundation of the body. This page talks about the “best of the best” medicine ball exercises and how to do them.

Free BMI Calculator:
A Body Mass Index calculator and what you need to know about the BMI measurement. This number is often a good indicator that you need to get more exercise or start a healthy diet plan.

Exercise Plans For Teens:
This section shows teens who are trying to lose weight, tone up, or gain muscle some great free exercise plans and routines.

Next: Calorie Burning Chart

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