7 Best Exercises to Lose Weight at Home
So, here we would like to suggest to you the 7 best and most popular exercise programs that you can practice at home and make yourself
stronger, fitter, and healthier.
1. Aerobic Exercises:
Walking is considered one of the best weight loss exercises.
Walking at a fast pace is a great exercise for burning calories. An exercise
program that puts minimal stress on your joints and can be incorporated into
your day-to-day activities.
According to many studies, A 70-kg individual burns around
167 calories per 30 minutes of walking at a pace of 6.4 kph. It is also
observed that an individual can reduce their body fat by an average of 1.5% and
waist circumference by 2.8 cm by walking for 50-70 minutes 3 times per week.
Jogging and Running are considered to be the king of weight
loss exercises. These exercises are total body-integrated exercises. It will
strengthen your legs and be very effective for belly fat. The major difference
between running and jogging is the pace. Jogging is between 6 – 9 kph and
running will be around 10 kph.
Running and Jogging will approximately help burn 372
calories per 30 minutes and 298 calories per 30 minutes respectively. The
combination of these 3 exercises will certainly help improve your muscular
strength and overall body weight to keep you fit and healthy.
Exercise Pattern:
1.
Set aside 1 hour of your time and include these
exercises in your routine.
2.
Start with walking exercises for 15 minutes.
3.
Increase your pace and start Jogging for the
next 15 minutes.
4.
With a constant increase in pace, run for
another 15 minutes.
5.
Reduce your pace and come back to jogging for 10
minutes.
6.
Relax your body and slow down your pace and walk
for 5 minutes.
2. Skipping or Jumping Rope:
Skipping exercise offers a complete body workout and helps
increase your muscle strength, and metabolism, and burns many calories in a short
time.
Skipping exercises done regularly will bring calmness and
help ease depression and anxiety. The workout also increases your heart rate
which results in faster pumping of blood across your body to keep your heart in
a better and healthy condition. Along with your heart, this exercise takes care
of your lungs by keeping them functioning and healthy.
Everybody has a distinctive body and which makes the process
obtain different results. Losing weight is nothing but burning more calories
than your intake and skipping will surely help you do that. This form of
exercise approximately burns calories close to 1300 per hour.
Exercise Pattern:
1.
On a flat surface, stand with your back
straight.
2.
Make sure your feet are together and pointing
straight.
3.
Keep your hand straight pointing downwards close
to your thighs.
4.
Jump off the ground and let your rope pass under
your feet and bring it back.
5.
Repeat these steps and increase your jumping
speed constantly.
3. Planks:
Plank Pose or Plank exercise is one of the most effective
full-body workouts. The biggest advantage of Plank’s workout is it targets most
of the major muscle groups in the body. It strengthens your muscles in the
core, shoulder, arms, chest, back, and hips. Along with these benefits, Plank
exercises help in quickly burning the excess fats and calories from the body.
A workout that seems to be a simple and easy one but it’s
quite exhausting and intense. The plank exercise is a great example of the
longer you work out the better will be your results. You need to focus on
holding your plank position for a longer period to find quick and better
results.
Plank exercise has different variations that target
different muscle and body areas. Each variation is very helpful and keeps
improving your core strength, body balance, endurance, and posture.
Plank Exercise Variations:
The Standard Plank: It is also known as The Extended Arms
Plank. This position is best suited for beginners who are looking forward to
improving their core strengths. This workout is great for improving metabolic
activity and digestion. The forearm Plank variation is an identical version of
the extended arms plank. The target areas of this workout are the core, arms,
shoulders, and back.
The Mountain Climbers: Considered as one of the intense
variations of plank workout. A full-body workout that burns excess calories and
fat from the body. The targeted areas of this workout are the biceps, hamstring
muscles, core, triceps, and chest.
Exercise Pattern:
1.
Get down into the Push-Up or Standard Plank
Position.
2.
Now bend your right knee and pull it towards
your chest.
3.
Push your right knee back to your initial
position.
4.
Now bend your left knee and get it towards your
chest.
5.
Push your left knee back to your initial
position.
6.
Continue the above steps around 20-25 times.
The Reverse Plank: This is a variation of the
standard plank but done in a reverse manner. This workout is an excellent way
to stretch your body. A workout that reduces unnecessary fats and calories from
your body. It helps in strengthening your core, shoulders, back, chest, and
gluteal muscles.
Exercise Pattern:
1.
Sit down and extend your legs in front of you.
2.
Place your hands behind your hips for your upper
body support.
3.
Now lift your hips by straightening your hand
and form a straight line with your body.
4.
Hold this position for 40-60 seconds.
5.
Repeat these steps and methods around 20-30
times.
4. Push-Ups and Pull-Ups:
Push-ups are one of the most popular exercises and it is a
workout that can be done at any time, any place, and by anyone. Push-up exercise
is very useful for weight loss as it pushes your body away from the ground and
exerts energy which in turn burns calories.
Push-up exercises are good as it burns calories quickly and
makes you focus on the larger muscles in your upper body. Push-up workout also
focuses on your chest, shoulders, back, biceps, and triceps. Push-up exercise
will also strengthen your core muscles and make your body physically stable and
healthy.
Push-ups help in building more lean muscles in our chest,
shoulders, biceps, and triceps. If you keep practicing push-ups for weeks or
months or years, then you will build a great amount of muscle mass, and to
maintain your muscle your body has to expend its calories.
Exercise Pattern:
1.
Look for anti-slippery and flat surfaces.
2.
Place your hands facing forward and slightly
wider than your shoulder width.
3.
Set your feet together or slightly apart in a
comfortable position. Initially, you can keep your feet further apart until you
find a proper balance.
4.
Now bend your shoulders as low as possible
towards the floor and push up back and straighten your arms.
5.
Repeat these steps for 15 reps and 3 sets.
Pull-ups focus on several muscle groups that burn more
calories as multiple muscles like the biceps, triceps, back, and core is working
together. This workout can aid you to get in shape, increasing your ability to
burn fat, and boosting your metabolism. To complete a pull-up, it nearly takes
15 muscles and the primary muscles are your lats and biceps.
According to the study, doing a pull-up workout will help
you burn nearly 10 calories per minute. It is recommended that at least 150 minutes
of moderate-intensity or 75 minutes of vigorous-intensity workouts have to be
done each week as cardio is one of the best ways to burn calories.
Exercise Pattern:
1.
Grip the pull-up bar with your arms fully
stretched by standing straight.
2.
Now bend your knees and pull yourself until your
chin clears the bar.
3.
Come back to your original position slowly.
4.
Repeat these steps for 15 reps and 4 sets.
5. Squats:
Squat exercises are known as muscle-strengthening exercises.
The main aim of this exercise is to improve the lower part of the body. Squats
help burn calories and prevent fat from accumulating in the lower part of the
body. This exercise helps improve your mobility and also balance. A beginner
should aim for 3 sets of 12-15 reps of at least one type of squat to expect
better results.
Exercise Pattern:
1.
Stand straight with your feet wider than your
hip width with your toes facing front.
2.
By bending your knees and ankles push your hips
back.
3.
Sit into a squat position by keeping your heels
and toes on the ground.
4.
Keep your knees bent to a 90-degree angle and
pose yourself parallel to the floor.
5.
Straighten your legs by pressing your heels and
return to the standing position.
6. Lunges:
A popular strength training workout that strengthens and
tones your lower body and improves overall fitness and athletic performance.
Lunges mainly focus on strengthening your back, hips, and legs.
Lunges help in building lean muscle and reduce body fat. It
is important to push yourself and include lunges in a high-intensity workout
routine with the help of heavyweights. The single-leg movements involved in
this workout stabilize muscles to develop balance, stability, and
coordination.
Exercise Pattern:
1.
Stand straight with your back and abs upright.
2.
Bend your knee by keeping your right leg in the
front.
3.
Now, bend your knee until your right thigh is
parallel to the ground and your left one perpendicular.
4.
Keep your front knee above your heel.
5.
Come back and bring your feet together.
6.
Repeat the above steps with your left leg.
7.
30 reps of alternate lunges are very helpful.
Along with exercises that need to be done at your place for
weight loss. There are other factors and methods that can be helpful for weight
management. Click here to know more about weight management and weight loss.
7. Yoga:
Yoga, a 5000-year-old transcription has proved to be an
effective weight loss therapy. It is believed to be developed by Rishis and
Brahmans and has 5 basic principles: Exercise, Diet, Breathing, Relaxation, and
Meditation.
The combination of Yoga and healthy eating has proven
beneficial as it helps to lose weight along with keeping your body and mind
healthy. It also improves your mindfulness and relationship with your body. You can
also lower your blood sugar levels by practicing yoga for diabetes.
Along with weight loss as its benefit, Yoga has more
benefits to offer such as:
1.
Improved Cardio Health
2.
Increased Muscle tone
3.
Balanced Metabolism
4.
Improved Respiration
5.
Increased Flexibility
6.
Stress Management
Yoga Poses are an integral part of weight reduction. Yoga
poses focus mostly on improving concentration and building muscle tone.
Your body should get used to these poses to yield maximum benefits from yoga.
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