Modern people have a bigger risk of obesity problem because they are too busy. They don’t have time to exercise. Plus, most of them are eating junk or instant foods instead of healthy foods. Before it's too late, you have to change your unhealthy lifestyle. Just do exercise and weight loss plan and do it consistently.

Just check the list of exercise and weight loss plan below if you think that doing it is impossible. The information below shows you an easy weight loss plan that you can do even in your hectic schedule.

Easy and Simple Exercise and Weight Loss Plans


You might not realize that walking is one of the simplest and easiest ways to lose weight. It is a great start because you don’t have to buy any equipment, go to the gym, or do difficult exercise. Based on research, by walking for about 30 minutes a 155 pounds or 70 kg person can burns up to 167 calories.

Another study explained that by walking for 50 to 70 minutes 3 times a week for 12 weeks you can reduce your body fat around 1.5%. For beginners, you can try to walk for 30 minutes 3 to 4 times a week and increase the duration gradually. You can do it by changing your habits such as walking through the stairs instead of using a lift or elevator. Just take a walk along the way to the office instead of driving a car or taking public transportation. Later, feel the difference before and after taking this simple exercise. It seems that you are more fit and productive than before.


If you have free time, you can go for jogging or running. Just include jogging in your exercise and weight loss plan because it is simple and easy to do. To get a maximal result, you have to run around 4 to 6 mph or 6.4 to 9.7 km/h. It is a good start before improving to running. Running is faster than jogging in which the speed is 6 mph or 9.7 km/h or even more.

Based on the study, you can burn up to 298 calories by jogging around 30 minutes. If you want to burn more calories, just run for 30 minutes. Running for 30 minutes can burn up to 372 calories. The best part is that you can also burn the harmful visceral fat or belly fat. This fat is the source of a variety of chronic diseases such as heart disease and diabetes.

Just like walking, you don’t have to go to the gym, buy any equipment, or do something complicated. You may spend around 20 to 30 minutes 3 to 4 times a week for jogging. You may go to the office earlier and go there by jogging if you want to.


Bike to work becomes a trend in some countries. Those people know the health benefits of cycling and they try to do it in their hectic routine. As a result, they choose to leave their vehicle or public transportation and change it with a bicycle. Unlike the two references above, you need to have a bicycle but still, you don’t have to go to the gym or do complicated movements.

By cycling for 30 minutes at a moderate pace, you can burn up to 260 calories. You can burn more calories if you add the speed. By adding the speed and cycling for 30 minutes, you can burn around 298 calories. The good news is that cycling has a variety of health benefits. Besides burn calories and achieve ideal weight, cycling can increase your insulin sensitivity, reduce the risk of heart disease and cancer. Just like walking and jogging, cycling is also good to maintain your stress level. You are about to get more fresh air and see beautiful scenery while doing those three exercises and it helps to reduce stress.


Another easy weight loss plan is swimming. Indeed, swimming is easy to do although you still have to learn how to swim first. But still, it is not too hard to learn. Only because you are moving in the water doesn’t mean that it doesn’t give any significant impact on your weight. You just have to swim for 30 minutes and it is enough to burn up to 233 calories. The key is the swimming style because each swimming styles give difference impact.

Let's say, a swimmer who is using a backstroke style can burn around 298 calories whereas a swimmer who is using breaststroke burns up to 372 calories. For those who love to use butterfly style, you are burning 409 calories whereas treading water style burns up to 372 calories. The point is that swimming can lose your weight effectively due to the calories burned.

For a maximal result, you can start to swim 3 times per week for 12 weeks. Just take about 60 minutes of your time for swimming and feel the positive impacts. Besides controlling your weight, swimming can reduce the risk of heart disease, high cholesterol level, and blood triglycerides. People who have a problem with joint pain can also take swimming as an effective treatment.

Easy and Simple Exercise and Weight Loss for Hectic People


Yoga is a popular exercise among modern people. Yoga is believed to keep your body and mind healthy because it can reduce stress levels. It might burn calories in the smallest level but it is still fun to do during your hectic days. By doing Yoga, you can burn up to 149 calories. Just do it for 30 minutes for 12 weeks to reduce waist circumference up to 1.5 inches or 3.8 cm.

If you want to control your stress level, just do Yoga because it is also about how to control your mind. Yoga is also an effective way to keep you away from any unhealthy foods which mean that you can start to reduce weight.

So, there are so many exercise and weight loss plans you can do. All of them are simple and you can do it during your hectic schedules. At least, you can spend your free time to do those exercises because it doesn’t need any sophisticated equipment or movement.