Walking

Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.

Interval training

Whether you’re a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight.

Squats

Strength training is essential, the experts say. “The more muscular fitness you have,” says Cotton, “the greater the capacity you have to burn calories.”
And our experts tended to favor strength-training exercises that target multiple muscle groups. Squats, which work the quadriceps, hamstrings, and gluteals, are an excellent example.

Lunges

Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings.

Push-ups

If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time.

Abdominal Crunches

Who doesn’t want firm, flat abs? Experts say that when done correctly, the familiar crunch (along with its variations) is a good choice to target them.

Bent-over Row

Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps.

Here’s how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)