How to Lose Weight With Easy Exercises in Two Weeks

A reasonable weight-loss goal is 1 to 2 pounds per week. Because 3,500 calories equals about one pound, you must burn an extra 3,500 to 7,000 calories per week to meet this goal. This means you need to expend 500 to 1,000 more calories per day than you take in. At this rate, you can expect to lose 2 to 4 pounds in two weeks. Regular exercise can help you burn off these extra calories.

Instructions

1

Go for a brisk walk in the morning. Or, use your break time throughout the day to go for several short walks. Walk around your neighborhood, in the building or parking lot at work, around the mall or on an indoor or outdoor track. Use your pedometer to keep track of the number of steps you walk each day. Two thousand steps equals about one mile. A recommended goal is 10,000 steps, or approximately five miles, per day.

2

Walk up and down stairs whenever possible. You can decrease the intensity by taking the stairs slowly or increase the intensity by going faster or even jogging. If you find yourself out of breath or if your thigh muscles are burning, march in place at the next stair landing until you feel ready to continue.

3

Perform exercises such as push-ups, abdominal crunches and squats. These body-weight exercises are an easy way to get a resistance workout because no equipment or gym membership is required.

Do push-ups by placing your hands on the floor, shoulder-width apart, with legs outstretched behind you and feet together. Position your shoulders directly over your hands. Contract your abdominal muscles, keep a flat back, slowly lower yourself towards the floor and then press back upwards.

Do abdominal crunches by lying on your back with your knees bent and feet flat on the floor. Place your hands behind your head. Contract your abdominal muscles, curl up until your upper back is lifted off the floor and then slowly lower your torso back down.

Do squats by standing with your feet slightly wider than hip-width apart. Contract your abdominal muscles, place your weight on your heels, keep a flat back, lower yourself until your thighs are parallel to the floor and your knees are aligned with the second toe and then extend back up.

4

Do yoga for a workout that can incorporate stretching with aerobic and resistance exercise. Yoga is easily done in your home, and the only equipment required is a yoga mat. If you're new to yoga, get a good yoga DVD to learn from. If you prefer more guidance or social interaction, attend yoga classes at a local fitness or community center. Optional equipment, such as blocks or a strap, can be used to modify poses for those who are less flexible. The blocks act as a bridge between your hands and the floor, and the strap can function as an extension between your hands and feet.