1. walkingCredit: mikebaird

Want to shed extra pounds and shape up, without having to join a fancy gym or commit to a personal trainer? Try these easy, convenient and low-cost but effective methods.

Fat-Blast Method 1:Walking

Power walking or brisk walking is a great low-intensity workout. Low-intensity exercises burn a higher percentage of fat than high-intensity ones, as the fat is used to fuel your workout. 

However, low-intensity brisk walking burns fewer calories than running. Therefore, you will need to increase the time and intensity spent on brisk walking:

  • Go for a longer walk 
  • Time yourself in order to keep up the speed
  • Hill or slope climbing
  • Invite a friend along and pace each other

Walking is especially good for beginners, older folk or people who generally aren't used to doing a lot of exercise, especially not with a lot of pounding. For the significantly overweight, walking can be less stressful on the body. 

Also, it can be done at any time of the year, even while you're travelling! All you need is a good pair of shoes.

Fat-Blast Method 2: Skipping


10 ways blast fat 2.Credit: jeraul75

And you thought that skipping rope was only for little girls? Think again!

Skipping is a high-intensity form of aerobic exercise. Done properly, 10 minutes of jump rope is equivalent to running an 8-minute mile or 30 minutes of jogging at a moderate pace.

Other Benefits:

  • Torch fat, build muscle and improve performance all-in-one.
  • It is a total body workout standing on one spot.
  • Help you lose weight by raising your metabolism even after your workout has ended.
  • A rope can last for years
  • No worries about the weather spoiling your exercise plans

This nifty rope here even comes with a DVD for below $15...

Altus Athletic 9-Foot Adjustable Speed Jump Rope with DVD
Amazon Price: $11.99 Buy Now
(price as of Sep 9, 2013)

Fat-Blast Method 3: Interval Training

Interval training is a type of discontinuous physical training. Imagine sprinting all out for 20 seconds, then walking for 60 seconds.

Basically, it is giving bursts of hard work, and then allowing time to recover before exerting another burst. It can speed up fat loss all over your body.

Benefits of Interval Training

  • Applicable to several activities: running, swimming, step aerobics, exercise bike
  • One of the best fat-blasting exercises as burns more calories due to the intense bursts of work
  • Keeps boredom at bay

Interval training with resistance band / resistance cords

What: Giant rubber bands/tubing (with handles on the ends) used for strength training

How: By pulling against them

Why: Targets core muscle groups, lighter, portable, easier to use than weights

Fat-Burning Interval Training with Resistance Cords

ProSource Stackable Exercise Resistance Band Tube Cords (Black)
Amazon Price: $9.99 $7.90 Buy Now
(price as of Sep 9, 2013)
Tip: Buy 2 to 4 bands and stack them for more resistance. It should come with a door attachment.

Fat-Blast Method 4: Take the Stairs 

Stair climbing is great for strengthening and toning problem areas such as calves, thighs, buttocks and tummy. Because it is weight-bearing, the heavier you are, the harder you'll be forced to work, and the more calories you burn.

Say no to the elevator and escalator and take the stairs. This can burn more calories per minute than jogging and builds muscles in your lower body. Burn, baby, burn!

You don't have to join a gym for the Stairmaster machine. Here are some typical places to find stairs, likely free to climb:

  • Apartment buildings
  • High-rise car parks
  • Office buildings (for those with mimimal time to exercise)
  • Overhead passes and road bridges
  • Shopping centres
  • Parks
  • Schools and universities

Beginners can start by walking up. Yes, you saw that right. Free stair workouts can be found online.

Fat-Blasting Method 5: Lift Dumbbells...

Lift dumbbells ... slowly.

This is a smart and economic way to burn fat from the comfort of your own home.

Research has shown that strength training helps to trim major fat because it builds lean muscle tissue. More muscle means more calories burnt and a higher metabolic rate.

Also, did you know that using dumbbells activates more muscle fibers than using machines? Another surprise: Super-slow reps increases strength by 50 percent.

As a beginner, you'll likely be using between 2-5kg weights. YouTube has several dumbbell fat-burning workouts that you can access for free. I thought this one was pretty comprehensive and quick, so all you have to invest in are the dumbbells themselves.

 This Neoprene dumbbell set including 3 pairs of two-, three-, and five-pound dumbbells, is not only cute and colourful but comes with a convenient storage rack that can fit nicely in the corner of your room.

Tone Fitness - Hourglass Dumbbell Set, 20lb
Amazon Price: $49.99 $26.60 Buy Now
(price as of Sep 9, 2013)

Happy working out! Here's to the real version of you: toner, fitter, healthier and happier!