I’m a personal trainer — these are the 6 simplest and most effective exercises to burn calories

One fitness expert has worked out the perfect exercises to include in your routine if you need to shed a few unwanted pounds.

Personal trainer Sam Quinn, of Nuffield Health, told The Telegraph that adults must be in a 500-calorie deficit from their maintenance calorie consumption in order to lose weight.

While the amount of calories needed varies from person to person, women should net an average of around 1,500 calories oer day, while men should be at about 2,000.

But, instead of spending hours in the gym attempting to burn 500 calories or more a day, Quinn recommends cutting only 250 calories from the diet and burning another 250 with exercise.

The expert says there are six simple workouts you can alternate to burn that magic number.

“Walking is free, simple and effective and should not be underestimated when attempting to burn calories,” said Quinn, who recommends 3,500 steps per day.

“It is a low-impact form of exercising, so can be good for people who are starting their weight loss journey, or if high-intensity and high-impact exercise isn’t suitable for them.”

If you can pick up the pace, he continued, running about 2.5 miles is also equivalent to a 250-calorie burn.

“It can transform strength, fitness levels, mental health and body composition,” he said of running and jogging. “It’s a great form of exercise for burning calories.”

For those who would rather swim for their exercise, doing 35 laps in a 50-meter — or 165-foot — pool will help you shed the pounds with a full-body exercise while protecting achy joints that might not be able to handle the impact of running.

Bicycling — another low-impact workout — 7.5 miles is also another strategy to torch those calories and work out the leg muscles.

Meanwhile, lifting heavy weights for an hour and building muscle will help burn calories in the long run, he added.

“While they don’t burn a massive amount of calories during the activity (meaning they need to be performed for longer to hit 250 calories), it will help improve body composition and increase lean mass,” Quinn said.

“This will ultimately help to burn more calories at rest and keep you burning more calories after you have finished your workout.”

Those looking for a shorter workout can introduce a 25-minute high-intensity interval training session into their routine.

“HIIT training works by raising the heart rate and putting additional demand on working muscles to burn more calories than slower paced walking, swimming or cycling,” Quinn explained, while noting that it is not recommended for people who have underlying health conditions because of the “intensity” of exercise.

“It can help strengthen the body’s bones and muscles whilst boosting cardiovascular fitness and heart health.”