But you aren't sure what exercises you should be doing. Weight lifting or cardio? Or both? And if so, how much? And which exercises produce the best results?
Well when it comes to weight loss your primary goal is to have a caloric reduction. So you should be doing approx. 70% cardio exercises (because cardio exercises burn more fat) and 30% weight lifting (to maintain muscle tone).
So for example if you had 9 minutes to exercise you might do 6 minutes of cardio and 3 minutes of weight lifting. Which is a tiny amount really, but lets do the math anyway. You have 1,440 minutes in a day so 9 minutes is really only 0.00625 of your day.
So in 6 minutes the most calorie intensive thing you could do is bicycle as fast as you can - approx. 20 mph - which would burn 145.4 calories if you weigh 200 lbs.
In contrast 6 minutes of vigorous weight lifting would burn a mere 54.4 calories. So half that if you did it for 3 minutes, so 27.2 calories.
Grant total for 6 minutes of bicycling + 3 minutes of vigorous weightlifting is 172.6 calories.
Do that 9 minute exercise routine every day, 2 or 3 times per day and you would lose between 36 and 54 lbs in 1 year. Likely more if you add in the Afterburn Effect and a healthy balanced diet. As your endurance builds and weight drops you will start going faster and pushing yourself harder, possibly exercising for a lot more than 18 or 27 minutes per day... In which case you will reach your exercise goals faster than expected.
27 minutes is less than 2% of your day. Isn't it worth 2% of your day to achieve your exercise goals?
INTERESTING NOTE: Compare below the stationary gym bicycle calories burned vs cycling on a real bicycle. You burn way more calories on a real bicycle because you are moving your own bodyweight, whereas on a gym spinning stationary bicycle you aren't moving any weight. You burn way more calories on a real bicycle - which means the people shelling out money for spin classes would be better off just buying a normal bicycle.
The chart below shows many different activities a person can do and how many calories a 200 lb person would burn in 6 minutes doing those activities. The two best for burning calories (and therefore losing weight) are running and bicycling.
| Gym Activities Calories Burned in 6 Minutes (calculated for a 200 lb person) | |||
| Aerobics: low impact | 45.4 | Aerobics: high impact | 63.6 |
| Aerobics, Step: 6" - 8" step | 77.2 | Aerobics, Step: 10" - 12" step | 90.9 |
| Aerobics: water | 36.3 | Bicycling, Stationary: moderate, 150 watts | 63.6 |
| Bicycling, Stationary: vigorous, 200 watts | 95.4 | Calisthenics: Vigorous, jumping jacks, push-ups, sit-ups, pullups | 72.7 |
| Calisthenics: Moderate, back exercises, going up and down from the floor | 31.8 | Circuit Training: w/some aerobic, minimal rest | 72.7 |
| Elliptical Trainer: general | 65.4 | Riders: general (ie., HealthRider) | 36.3 |
| Rowing, Stationary: moderate, 100 watts | 63.6 | Rowing, Stationary: vigorous, 150 watts | 77.2 |
| Ski Machine: general | 63.6 | Stair Step Machine: General, without supporting any bodyweight on hand rails | 81.8 |
| Stretching: Mild, Hatha Yoga | 22.7 | Teaching aerobics | 54.5 |
| Weight Lifting: Light, free weight, nautilus or universal-type | 27.2 | Weight Lifting: Vigorous, free weight, nautilus or universal-type | 54.5 |
| Training and Sport Activities Calories Burned in 6 Minutes | |||
| Archery: non-hunting | 31.8 | Badminton: general, social | 40.9 |
| Basketball: playing a game | 72.7 | Basketball: wheelchair | 59 |
| Basketball: shooting baskets | 40.9 | Basketball: officiating a game | 63.6 |
| Billiards | 22.7 | Bicycling: BMX or mountain | 77.2 |
| Bicycling: 12-13.9 mph, leisure, moderate effort | 72.7 | Bicycling: 14-15.9 mph, leisure racing, fast, vigorous | 90.9 |
| Bicycling: 16-19 mph, very fast, not drafting | 109 | Bicycling: > 20 mph, racing, not drafting | 145.4 |
| Bowling | 27.2 | Boxing: sparring | 81.8 |
| Boxing: punching bag | 54.5 | Boxing: in the ring | 109 |
| Coaching: football, soccer, basketball, etc. | 36.3 | Cricket: batting, bowling | 45.4 |
| Curling | 36.3 | Dancing: Fast, ballet, twist | 43.6 |
| Dancing: disco, ballroom, square, line, Irish step, polka | 40.9 | Dancing: slow, waltz, foxtrot, tango, fox trot | 27.2 |
| Fencing | 54.5 | Football: competitive | 81.8 |
| Football: touch, flag, general | 72.7 | Football or Baseball: playing catch | 22.7 |
| Frisbee: general | 27.2 | Frisbee: Ultimate | 72.7 |
| Golf: carrying clubs | 40.9 | Golf: using cart | 31.8 |
| Golf: driving range, miniature | 27.2 | Golf: walking and pulling clubs | 39 |
| Gymnastics: general | 36.3 | Hacky sack | 36.3 |
| Handball: general | 109 | Handball: team | 72.7 |
| Hang Gliding | 31.8 | Hiking: cross-country | 54.5 |
| Hockey: field & ice | 72.7 | Horseback Riding: general | 36.3 |
| Ice Skating: general | 63.6 | Kayaking | 45.4 |
| Martial Arts: judo, karate, kick boxing, tae kwan do | 90.9 | Motor-Cross | 36.3 |
| Orienteering | 81.8 | Polo | 90.9 |
| Race Walking | 59 | Racquetball: competitive | 90.9 |
| Racquetball: casual, general | 63.6 | Rock Climbing: ascending | 100 |
| Rock Climbing: rappelling | 72.7 | Rollerblade / In-Line Skating | 113.6 |
| Rope Jumping: general, moderate | 90.9 | Running: 5 mph (12 min/mile) | 72.7 |
| Running: 5.2 mph (11.5 min/mile) | 81.8 | Running: 6 mph (10 min/mile) | 90.9 |
| Running: 6.7 mph (9 min/mile) | 100 | Running: 7 mph (8.5 min/mile) | 104.5 |
| Running: 8.6 mph (7 min/mile) | 127.2 | Running: 10 mph (6 min/mile) | 145.4 |
| Running: training, pushing wheelchair, marathon wheeling | 72.7 | Running: cross-country | 81.8 |
| Running: stairs, up | 136.3 | Running: on track, team practice | 90.9 |
| Scuba or skin diving | 63.6 | Skateboarding | 45.4 |
| Skiing: cross-country, light effort, general, 2.5 mph | 63.6 | Skiing: cross-country, vigorous, 5.0 - 7.9 mph | 85.7 |
| Skiing: downhill, moderate effort | 54.5 | Skiing: downhill, vigorous effort, racing | 72.7 |
| Sky diving | 31.8 | Sledding, luge, toboggan, bobsled | 63.6 |
| Snorkeling | 45.4 | Snow Shoeing | 72.7 |
| Soccer: general | 63.6 | Soccer: competitive play | 90.9 |
| Softball or Baseball: slow or fast pitch, general | 45.4 | Softball: Officiating | 36.3 |
| Softball: pitching | 54.5 | Squash | 109 |
| Surfing: body or board | 27.2 | Swimming: general, leisurely, no laps | 54.5 |
| Swimming: laps, vigorous | 90.9 | Swimming: backstroke | 63.6 |
| Swimming: breaststroke | 90.9 | Swimming: butterfly | 100 |
| Swimming: crawl, moderate, 50 yds/min | 72.7 | Swimming: treading, moderate effort | 72.7 |
| Swimming: lake, ocean, river | 54.5 | Swimming: synchronized | 72.7 |
| Table Tennis / Ping Pong | 36.3 | Tai Chi | 36.3 |
| Tennis: singles, competitive | 72.7 | Tennis: doubles, competitive | 45.4 |
| Tennis: general play | 63.6 | Track & Field: shot, discus, hammer throw | 36.3 |
| Track & Field: high jump, long jump, triple jump, javelin, pole vault | 54.5 | Track & Field: steeplechase, hurdles | 90.9 |
| Volleyball: non-competitive, general play, 6 - 9 member team | 27.2 | Volleyball: competitive, gymnasium play | 72.7 |
| Volleyball: beach | 72.7 | Walk: 2 mph (30 min/mi) | 22.7 |
| Walk: 3 mph (20 min/mi) | 30 | Walk: 3.5 mph (17 min/mi) | 34.5 |
| Walk: 4 mph (15 min/mi) | 45.4 | Walk: 4.5 mph (13 min/mi) | 57.2 |
| Walk: 5 mph (12 min/mi) | 72.7 | Water Skiing | 54.5 |
| Water Polo | 90.9 | Water Volleyball | 27.2 |
| Whitewater: rafting, kayaking | 45.4 | Wrestling: one match = 5 minutes | 54.5 |
| Outdoor Home Maintenance / Improvement Activities Calories Burned in 6 Minutes | |||
| Carpentry, installing rain gutters, building fence | 54.5 | Carrying & stacking wood | 45.4 |
| Chopping & splitting wood | 54.5 | Cleaning rain gutters | 45.4 |
| Digging, spading dirt, composting | 45.4 | Gardening: general | 36.3 |
| Gardening: weeding | 40.9 | Laying sod / crushed rock | 45.4 |
| Mowing Lawn: push, hand | 54.5 | Mowing Lawn: push, power | 50 |
| Operate Snow Blower: walking | 40.9 | Paint outside of home | 45.4 |
| Planting seedlings, shrubs | 40.9 | Plant trees | 40.9 |
| Raking Lawn | 39 | Roofing | 54.5 |
| Sacking grass or leaves | 36.3 | Shoveling Snow: by hand | 54.5 |
| Storm Windows: hanging | 45.4 | Sweeping: garage, sidewalks, outside of house | 36.3 |
| Trimming shrubs/trees: manual cutter | 40.9 | Trimming: using edger, power cutter, etc. | 31.8 |
| Watering plants, by hand | 22.7 | Workshop: general carpentry | 27.2 |
| Yard: applying seed or fertilizer, walking | 22.7 | Yard: watering by hand, standing/walking | 13.6 |
| Indoor Home Repair / Improvement Activities Calories Burned in 6 Minutes | |||
| Carpentry: finish or refinish furniture or cabinets | 40.9 | Caulking: bathroom, windows | 40.9 |
| Crafts: Standing, light effort | 16.3 | Hang sheet rock, paper or plaster walls | 27.2 |
| Lay or remove carpet/tile | 40.9 | Paint, paper, remodel: inside | 40.9 |
| Sanding floors with a power sander | 40.9 | Wiring and Plumbing | 27.2 |
| Home & Daily Life Activities Calories Burned in 6 Minutes | |||
| Child-care: bathing, feeding, etc. | 27.2 | Child games: moderate, hop-scotch, jacks, etc. | 36.3 |
| Cleaning House: general | 27.2 | Cleaning: light dusting, straightening up, taking out trash, etc. | 22.7 |
| Cooking / Food Preparation | 18.1 | Food Shopping: with or without cart | 20.9 |
| Heavy Cleaning: wash car, windows | 27.2 | Ironing | 20.9 |
| Making Bed | 18.1 | Moving: household furniture | 54.5 |
| Moving: carrying boxes | 50.9 | Moving: unpacking | 31.8 |
| Playing w/kids: moderate effort | 36.3 | Playing w/kids: vigorous effort | 45.4 |
| Reading: sitting | 9 | Standing in line | 10.9 |
| Standing: bathing dog | 31.8 | Sleeping | 8.1 |
| Vacuuming | 31.8 | Watching TV | 9 |
| Office Activities Calories Burned in 6 Minutes | |||
| Driving vehicle to work | 18.1 | Sitting: light office work, meeting | 13.6 |
| Standing: filing, light work | 20.9 | Riding in a bus or vehicle to work | 9 |
| Typing: Computer, electric or manual | 13.6 | Walking: work break | 31.8 |
| Occupational Activities Calories Burned in 6 Minutes | |||
| Bartending/Server | 18.1 | Bakery: general, moderate effort | 36.3 |
| Building Road: hauling debris, driving heavy machinery | 54.5 | Carpentry Work | 31.8 |
| Coaching Sports | 36.3 | Coal Mining | 54.5 |
| Computer Work | 13.6 | Construction: outside, remodeling | 50 |
| Custodial Word: general cleaning, moderate effort | 31.8 | Electrical Work | 31.8 |
| Firefighting | 109 | Forestry, general | 72.7 |
| Forestry: planting trees by hand | 54.5 | Heavy Equip. Operator | 22.7 |
| Horse Grooming | 54.5 | Light Office Work | 13.6 |
| Locksmith | 31.8 | Masonry | 63.6 |
| Masseur, standing | 36.3 | Moving / Pushing heavy objects >75 lbs. | 68.1 |
| Patient Care: Nursing | 27.2 | Plumbing | 31.8 |
| Police Officer: making an arrest | 36.3 | Printing: operator, standing | 20.9 |
| Sitting in Class | 16.3 | Shoe Repair: general | 22.7 |
| Steel Mill: general | 72.7 | Theater Work | 21.8 |
| Truck Driving: loading and unloading truck | 59 | Welding | 27.2 |
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