Exercising is a task for most of us, but the good news is that you don't have to spend all your waking hours at the gym attached to some complicated, beeping hunk of metal. Exercises are meant to burn calories and help you lose weight and it can be easily done using these 5 simple exercises which you can do everyday.


Most of us go out of our way to avoid stairs, but using them as part of our exercise routine is a great way to lose weight.It can easily be mixed with other exercises, like walking, skipping and weight training, to maximize results and stair climbing workouts are easy to build progression into.

 Ø Improves our fitness and tones and strengthens the problem areas, like our legs,tummy and buttocks.

Ø It can be done by almost anyone, regardless of fitness level.

Ø As it is a weight bearing activity, it helps build bone strength.It is also low impact and safe for the knees .

Ø Climbing up stairs can burn upto 150 calories in 15 mins 

Ø Running up the stairs can burn upto 150 calories in 10 mins.

So next time chuck the lift, and forget about that escalator, and take the stairs!!


Dancing is one of the most fun exercises you can do to shed weight. It not only helps you lose weight , but also elevates mood and gives an extremely relaxed after-feeling. You can put on the music of your choice, and start the session.

Ø You should start with a 5 minute warm-up and end with a 5 minute cool-down and continue for 30 minutes, 4-5 times a week.

Ø To lose weight by dancing, you should strive for at least 20 minutes of time with an accelerated heart-rate at least 4-5 days a week which can help you burn 150 kcal.

Dance forms like zumba, bachata are now being widely practised to maintain fitness and lose weight , making it a better option as compared to the traditional way of exercising.


Pilates is a physical fitness regimen developed by Joseph Pilates , in the early 20th century. It involves Centering, which refers to the powerhouse of your body – the abdomen, lower and upper back, hips, buttocks and inner thighs –all movements begin from here.

Ø The regimen of Pilates is based on six principles – concentration, control, centering, flow, breathing and precision.

Ø It builds endurance in the legs, abdomen, arms, hips and the back. The idea of pilates is based on muscle control so that you are in control of your body and not the other way round.

Ø A 30 minute session of pilates can burn upto 200 kcal

Pilates was practised widely in the western countries and is now gaining popularity in India as well, So if you are bored of trying the traditional forms of exercise try PILATES!!


Jumping rope? I know what some of you are thinking: That's for kids, or maybe for professional boxers but it's not for me. But very less people know that very few exercises burn calories like jumping rope.

Ø  It improves your heart health, tones your calf muscles and gives an overall exercise to the body.

Ø The medium impact of jumping rope increases bone density, but isn’t as hard on your joints as running because the impact of each jump is absorbed by both legs,

Ø It also gives agility and quickness to an individual. 

Ø Morover it does not involve any equipment and is easily portable.

Ø Jumping at a very moderate pace burns 10-16 calories per minute. Work your jump rope exercise into three 10 minute rounds and you're looking at 480 calories in half an hour.


Sports in any form may it be football, volleyball, basketball or tennis, are very engaging and makes you lively. As most of the sports are played in company of others it also helps keep motivated and focused, and you also have a goal to achieve other then losing weight and being fit.

Ø Any kind of sports activity helps you burn calories and improves endurance.

Ø It improves the circulation of blood ,keeping your heart healthy and strong.

Ø Sports activities like football, basketball or single tennis can burn upto 150 calories in 17 minutes,

Ø Volleyball can burn upto 150 kcal in 31 minutes.