Sometimes the simplest things are also the most powerful things.

You’d think that truly effective exercises will always require special equipment or a trip to the gym to do but you’d be wrong.

The world’s 7 most effective exercises according to experts and in terms of how versatile, easy, cheap user friendly, and effective they are,  are simple enough to be done at home.

Few of them require any extra equipment to do… apart from your body and your will.

So, you really have no excuse to not exercise and lose weight

If you are ready, read the exercises below, then get out of bed and do them.


Note that these exercises are judged to be the most effective not only because of how powerful they are, but also because of how user friendly they are.

Even though some of them may not be the most powerful exercises in the world…in the sense that they will not burn all the fat and calories from your body in one day, they are still quite powerful.

But more important than how powerful they are is the fact that they are accessible to most people regardless of age or sex.

Most people can do them anytime, anywhere with or without special training or equipment-with great results.

They are the 7 most powerful exercises that the largest majority of people can do.

An exercise may be an ultra powerful fat burning menace, but it will still be useless if only few people have the technical ability to do it.

These are the 7 exercises with the best efficacy/user friendly ratios.

Even a grandma can do some of them to get thin.

So, enjoy.

The 7 most effective exercises for losing weight

Woman power walking nordic speed walk and jogging and running lightly in forest in spring or summer. Sport fitness girl sports training and working out living healthy active lifestyle in forest.

1 Walking

Walking is regarded as one of the best exercises because you can do it literally anywhere-indoors on a treadmill or outdoors in the street. And because it is simple enough for even a grandma to do and requires little or no extra equipment…apart from maybe walking shoes, and because it is no less effective than other more complex exercises, as a lazy 30 minute walk(or stroll down the neighborhood) can burn up to 200-300 calories. And because walking, being an effective cardio exercise burns fat selectively…almost exclusively.

And it’s fun too especially during the cooler times of the day as you enjoy the cool breeze and take in the scenery or stroll to jolly music as you march on your treadmill.

Walking is good for your muscles, your joints and your heart and hardly ever causes injuries.

How to walk to lose weight

  • Start easy…give yourself a “bedding in” period of one week where you walk for only 5 minutes every day. This allows your body especially your muscles, ligaments and joints enough time to adapt and goes a long way towards preventing injuries. Of course you must make sure you get the right shoes before you start-particularly running shoes with the best shock absorbing properties to help prevent body wear and injuries.
  • After the first “acclimatization” period you can then step things up a notch to 10 minutes a day and then move up gradually until you hit 30 minutes a day or up to 45 minutes or an hour. By now you should be burning major calories-up to 300 calories per session and hopefully having the time of your life.
  • You can also increase the pace of your walking sessions and make them more brisk as you go to burn even more calories or increase their level of difficulty by adding obstacles, hills, and other inclines.
  • You can then choose to start running down the line if you want.

An attractive woman exercising outdoor on a soccer field

2 Squats

Squats are great because they are very easy to do. Everyone understands what it means to squat. You don’t need any special tutoring to do it and do it right. You don’t need any special equipment to do it apart from your body, you don’t need to go to the gym, you don’t need a special instructor, you don’t need to pay extra money or buy fancy new equipment, heck! you can even do it in your boxers of PJ as soon as you get out of bed in your bedroom in the morning. You can do it at work if you choose. Squats are simple, effective, easy and cheap and can be done literally anywhere and the fact that it works multiple muscle groups and is great for toning your thighs, legs and butt and burns 400 calories every 30 minutes you do it are just bonuses

Squating right: How to squat to tone your body and lose weight

  • To squat right keep your back straight and with your shoulders at the same level bend your knees and lower your butt in a sitting motion-as if you are trying to actually sit in a chair(until your buttocks are at a level they would be at if you were sitting in a chair)…then straighten up to an erect position .
  • Do that repeatedly as many times as you can. If you have never done squats before try doing it at first with a chair until you can achieve the same form without it. Then you are off to the races.

group of young people working out in a fitness gym

3 Lunges

Lunges are great because like squats they work the muscles of your lower body so that you not only lose weight but also get the chance to tone certain parts of your body when you do them-particularly your thighs, legs and butt. They are also relatively simple to do and do not require extra equipment and can be done anywhere. Lunges are also important for improving balance. 30 minutes of lunging burns around 275 calories.

Lunging for fitness and strength

  • To start take a big step forward with your back straight, then bend the front knee to 90 degrees.
  • Keeping the weight on the back of your toes bend the second knee until it almost but never quite touches the floor.
  • Do this repeatedly as many times as you can and as you get good at it try stepping backward and to the sides.

Woman doing pushups exercise

4 Pushups

Pushups are very simple to do. You can jump out of bed and do them, besides they work several of your muscle groups at the same time-your chest, arms, shoulders and core-pushups are probably the simplest way to work on your core there is. You don’t need any special equipment to do them, they don’t cost you any money and you can do them virtually anywhere. Pushups are not great for burning calories though-50 pushups burn only 50 calories but that’s not why you do them-you do pushups to build muscle mass, prevent muscle loss as you lose weight, tone your muscle and increase strength and fitness. And for those purposes it works wonders.

Pushing for strength and fitness-How to do pushups to get fit

  • Facing down, place your hands slightly wider apart than your shoulder width.
  • Then place your toes on the floor so that your body makes a straight line from shoulder to feet. You can rest on your knees if you find resting on your toes too difficult…especially if you are a beginner.
  • Then bend your elbows lower until your body almost touches the floor.
  • Then straighten your elbows back up until they are 180 degrees straight all the while keeping your body in a strong straight line.

Runner looking at heart rate monitor smartwatch while running. Man jogging outside looking at his sports smart watch during workout training for marathon run. Fit male fitness model in his 20s.

5 High intensity interval training(HIIT)

Interval training probably burns more calories than any other form of fitness training ever invented. It is very effective because it keeps your body burning calories for days after you do it. In fact a 20 minute session of interval training burns fat for up to 36 hours-1 ½  days. But the great thing is that you can apply it to any workout…whether you are walking, running, dancing, cycling; it works with virtually every workout and makes every workout way more effective than it would otherwise be.

The basic idea is to vary the intensity of your workouts at preplanned intervals rather than exercising at a steady lazy pace.

For example you can split your cycling session into periods of quick bursts and slower pedaling say at 30-60 second intervals.

The after burn-the fact that you burn calories for longer after your session of Interval training has finished is what makes it so powerful.

How To HIIT up your workout for quicker weight loss and fitness

  • Like I said above whatever form of exercise you do…walking, running, swimming, dancing, biking, simply speed it up at regular intervals followed by periods of slower motion-usually from 30 seconds to 2 minutes followed by slower periods of similar length.
  • Do that throughout the duration of the exercise and you will get fantastic results afterwards.

Young active woman exercisin crunches

6 Crunches

Crunches are great for strengthening your abdominal muscles and can be done literally anywhere. You don’t need any extra equipment to do them and they do not cost you any extra money. They are a great for people who are already eating a healthy diet in order to try and shed abdominal fat. 30 minutes of crunches burns between 170-300 calories depending on how vigorously you do it.

How to “crunch” your way to a flatter, smoother, firmer belly

  • Lie down on your back with your feet flat on the floor and your head resting on your palms.
  • Press your lower back down, contract your abdominal muscles and in one movement raise your head, neck, shoulders and upper back off the floor while tucking your chin up.
  • Then lower your body back down and repeat.

Personal Trainer doing bent over rows for training her lats, isolated in white

7 Bent over row

Bent over rows are great because they work all the muscle groups of your upper back and your biceps as well. They are great for getting fit and toning your body.

How to do bent over rows and get a toned body

  • Stand with your feet shoulder width apart. Bend your knees, bend forward at the hip and move in your abdominal muscles without hunching your back.
  • Hold weights(dumbbells or barbells) beneath your shoulders keeping your hands shoulder width apart.
  • Bend your elbows and lift both hands towards the sides of your body. Pause and then slowly lower your hands to the starting position.

Those are the world’s 7 most effective exercises-they are easy, simple, cheap, can be done literally anywhere and get you looking slim and fit very quickly. Do them often and you’d witness a minor miracle in your body.