Is working out twice a week as beneficial as exercising daily? The answer could be yes if you meet the World Health Organization's recommendation of 150 minutes of moderate physical activity per week. While daily exercise can benefit both physical and mental health, being a "weekend warrior" may still provide similar benefits for weight loss and reducing the risk of brain disorders like dementia and Alzheimer's disease. A study in the journal Obesity suggests that weight loss is still achievable with just one or two workouts a week. Another study in Nature Ageing found that weekend warriors have a lower risk of various health issues compared to those with a more traditional workout routine. If you are pressed for time during the week, exercising on weekends can still bring significant health benefits. Here are some exercises weekend warriors should consider for weight loss and overall health benefits:

1. Walking: Both long-distance and short-distance walking can aid in weight loss. Research shows that walking 8,000 or more steps a day for just two days a week can benefit heart health and longevity. The CDC recommends 150 minutes of moderate-intensity activity like brisk walking per week, which translates to around 15,000 steps weekly or 2,000 steps daily. Walking has various benefits for the heart, brain, weight management, and flexibility.

2. Cycling: If traditional workouts aren't your preference, cycling can be a fun way to burn calories and relieve stress. Cycling is a low-impact exercise that works the lower body muscles, regulates blood pressure, and reduces the risk of diabetes. Riding a bicycle for 30 minutes can burn approximately 300 calories. Cycling is linked to a lower risk of various health conditions.A study published in Frontiers in Sports and Active Living explores the impact of hiking on overall health, including reducing mortality risk, preventing cardiovascular disease and type 2 diabetes, and promoting good mental health and well-being. If you enjoy weekend getaways, hiking in scenic locations can be an ideal workout choice. This activity, which involves walking on uneven terrain such as hilly paths, offers more benefits than a simple walk. By wearing hiking shoes or boots, you can engage in a more challenging exercise that helps strengthen muscles and bones while enhancing mood and reducing stress levels.

Squats, a movement that involves bending the hips from a standing position and then standing back up, are recommended in ancient practices like Yoga. This exercise, also known as Malasana or the Garland Pose, was traditionally favored by Indian wrestlers as Uthak-Baithak. By incorporating squats into your workout routine, you can strengthen lower body muscles, burn calories, and improve stamina. Developing a strong core through squats can enhance flexibility and stability in various movements.

Jumping rope, also known as skipping, is a fun and effective workout for weight loss, balance, and coordination. This activity is particularly beneficial for individuals with a sedentary lifestyle. Incorporating just 20 minutes of skipping into your routine can burn a significant amount of calories and improve cardiovascular health by increasing heart rate and respiratory rate. Skip rope workouts can aid in fat loss, muscle strengthening, flexibility enhancement, and improved endurance.

For optimal well-being, it is essential to challenge both your body and mind. Even if weekday workouts are challenging to fit in, exploring different exercises over the weekend can help compensate for missed opportunities. Incorporating a variety of bodyweight exercises can help build strength and enhance overall fitness levels.Exercise without using equipment