Specifically, participants were advised to exercise at a particular time each day but to not set a goal for how many calories they burned or how much weight they’d lose. Instead, the participants were asked to eat breakfast, lunch, dinner, and snacks within a two-hour window that allowed them to exercise at the prescribed times. They were also advised to exercise on different days each week and to keep track of their physical activity and eating habits.

Interestingly, even though the participants didn’t restrict their caloric intake, they were able to maintain their ideal body weight throughout the eight-week study. The study found that sticking to a regular exercise program consistently was enough to achieve weight loss, as long as the participants also recorded and tracked their eating habits. (But you don’t have to exercise at the same time every day, the study noted.)

3. Ride a stationary bike

When you go on vacation or just need a stress-relieving (or simply losing-weight-boosting) break from the demands of your day-to-day life, riding a stationary bike can help you burn those extra calories.

Before you hit the road, make sure to check with your doctor first to ensure you’re physically fit enough to safely use a stationary bike. (It’s not recommended for people who have issues with high blood pressure or any other medical conditions.) The American Heart Association recommends starting a cardiovascular exercise routine with one to two 20- to 25-minute sessions a day.

4. Add jumping rope to your fitness routine

Do you already get your exercise in with a daily 30-minute walk or a gym membership? If not, you’re in luck, because the jump rope can be used in a number of ways to increase your heart rate and burn calories.

First, try doing a series of higher-intensity jumping exercises (as compared to a standard jump rope), like jumping up and down or up and down with one foot on a raised surface, such as a step or the edge of a raised mat. Make sure to jump on that mat first to ensure you stay stable during jumping.

5. Join a gym

If you’re already committed to the idea of adding exercise to your routine, then make sure to take advantage of your local gym’s membership. Although free weights may seem intimidating, many gyms offer equipment, reduslim avis such as weight machines, treadmills, bicycles, and even ro