Can working out twice a week provide similar benefits to daily exercise? The answer is likely yes, if you aim to meet the World Health Organization's recommendation of 150 minutes of moderate physical activity per week. While daily exercise can maintain both physical and mental health, being a weekend warrior might offer comparable advantages in terms of weight loss and reducing the risk of brain disorders like dementia and Alzheimer's disease. Research shows that exercising once or twice a week can still lead to weight loss. Another study indicates that weekend warriors have a lower risk of various conditions including dementia, stroke, Parkinson's disease, anxiety, and depression, similar to more regular exercisers. If you struggle to find time during the weekdays, being active over the weekends can bring numerous health benefits. Here are some exercises for weekend warriors to try for weight loss and improved health:

- Walking: Whether long-distance or short-distance, walking is effective for weight loss. Those who walk 8,000 steps or more for just two days a week can improve heart health and longevity. The CDC recommends 150 minutes of moderate-intensity activity per week, equivalent to approximately 15,000 steps or 2,000 steps daily. Walking has a range of benefits for the heart, brain, weight loss, and flexibility.

- Cycling: If traditional workouts aren't appealing, cycling on weekends can be an enjoyable way to lose weight and reduce stress. Cycling is a low-impact activity that works your lower body muscles and helps regulate blood pressure while lowering the risk of diabetes. Cycling for 30 minutes burns around 300 calories and is linked to a decreased risk of various health conditions.A study published in Frontiers in Sports and Active Living highlights the benefits of hiking for overall well-being, including reducing mortality rates, lowering the risk of cardiovascular disease and type 2 diabetes, and promoting good mental health. Hiking offers a more challenging workout compared to walking, as it involves traversing uneven terrain like hills. This activity can help strengthen muscles and bones, elevate mood, and alleviate daily stress. Additionally, squats and skipping offer further opportunities to enhance physical fitness and mental well-being, building muscle strength, burning calories, and boosting stamina. It's essential to engage in different exercises to keep challenging both the body and mind, even if time is limited during the week, by incorporating various activities on weekends.Here is the rephrased content: "Exercise without using any equipment."