Exercise is absolutely essential for overall health. Weight loss and good health are inextricably linked. A person with a higher BMI is more likely to suffer from conditions such as hypertension, diabetes, high cholesterol, and other cardiovascular issues. Exercise is extremely important if you want to lose weight and be fit and healthy. Let’s find out more about it in this article “5 Best Exercises To Lose Weight At Home”.
Exercise and dieting are two important factors to consider when trying to lose weight. The balance between the two is important. In your daily routine, if you stick to your diet but skip exercise, or if you work out hard but don’t stick to your diet, you will notice that your body behaves very differently.
Along with weight loss, exercise has several other advantages. Exercise boosts your mood, strengthens your bones, and lowers your risk of developing a variety of chronic diseases. People tend to avoid exercise because they don’t have time to go to the gym or can’t afford to join a gym or hire a personal trainer to help them on their fitness journey.
5 Best Exercises to Lose Weight At Home
So, here are the 5 best and most popular exercise programmes that you can do at home to become stronger, fitter, and healthier.
Aerobic Workouts to Lose Weight At Home
Walking is regarded as one of the most effective weight-loss exercises. Walking at a fast pace is an excellent calorie-burning exercise. An exercise programme that is easy to incorporate into your daily activities and puts little strain on your joints.
According to numerous studies, a 70-kg person burns approximately 167 calories per 30 minutes of walking at a speed of 6.4 kph. It has also been discovered that walking for 50-70 minutes three times per week can reduce body fat by an average of 1.5 percent and waist circumference by 2.8 cm.
Running and jogging are regarded as the kings of weight loss exercises. These are exercises that involve the entire body. It will strengthen your legs and help you lose belly fat. The primary distinction between running and jogging is the rate of motion. Jogging speeds range from 6 to 9 kph, while running speeds range from 10 to 15 kph.
Running and jogging will help you burn approximately 372 calories per 30 minute and 298 calories per 30 minute, respectively. The combination of these three exercises will undoubtedly help you improve your muscular strength and overall body weight, allowing you to stay fit and healthy.
Pattern of Exercise:
Set aside one hour of your time and incorporate these exercises into your daily routine.
Begin with 15 minutes of walking exercise.
Step up your pace and begin jogging for the next 15 minutes.
Run for another 15 minutes at a constant pace increase.
Reduce your speed and return to jogging for 10 minutes.
Relax your body and walk for 5 minutes at a slow pace.
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2. Rope Skipping or Jumping to Lose Weight At Home
Skipping exercise provides a full-body workout while increasing muscle strength, metabolism, and burning a large number of calories in a short period of time.
Regular skipping exercise will bring calm and help to alleviate depression and anxiety. The workout also raises your heart rate, resulting in faster blood pumping across your body to keep your heart in good working order. Along with your heart, this exercise looks after your lungs by keeping them healthy and functioning.
Everyone has a unique body, which causes the process to produce varying results. Losing weight is simply a matter of burning more calories than you consume, and skipping will undoubtedly assist you in this endeavour. This type of exercise burns approximately 1300 calories per hour.
Pattern of Exercise:
Stand on a flat surface with your back straight.
Make sure your feet are pointing straight and together.
Maintain a straight hand pointing downwards near your thighs.
Jump off the ground, allowing your rope to pass under your feet and bring it back to you.
Repetition of these steps will result in a constant increase in your jumping speed.
3. Wooden planks to Lose Weight At Home
The plank pose, also known as the plank exercise, is one of the most effective full-body workouts. The most significant benefit of Plank’s workout is that it targets the majority of the body’s major muscle groups. It works to strengthen the muscles in your core, shoulder, arms, chest, back, and hips. Along with these advantages, plank exercises aid in the rapid removal of excess fat and calories from the body.
A workout that appears to be simple and easy, but is actually quite exhausting and intense. The plank exercise is a great example of how the longer you work out, the better your results will be. To achieve quick and better results, you must concentrate on holding your plank position for a longer period of time.
Plank exercises come in a variety of variations that target different muscle groups and body parts. Each variation is extremely beneficial and continues to improve your core strength, body balance, endurance, and posture.
The Standard Plank, also known as the Extended Arms Plank, is a type of plank. This position is best suited to beginners who want to improve their core strength. This exercise is excellent for increasing metabolic activity and digestion. The forearm plank is a forearm version of the extended arms plank. This workout focuses on the core, arms, shoulders, and back.
The Mountain Climbers: One of the most intense variations of the plank workout. A total-body workout that burns excess calories and fat. This workout focuses on the biceps, hamstrings, core, triceps, and chest.
- Put yourself in a push-up or standard plank position.
- Bend your right knee and bring it up to your chest.
- Return your right knee to its original position.
- Bend your left knee and bring it up to your chest.
- Return your left knee to its original position.
- Repeat the preceding steps 20-25 times.
The Reverse Plank is a variation on the standard plank that is performed in the opposite direction. This workout is great for stretching your muscles. A workout that helps you get rid of excess fat and calories in your body. It aids in the development of your core, shoulders, back, chest, and gluteal muscles.
Sit down and place your legs out in front of you.
Put your hands behind your hips to support your upper body.
Now, straighten your hand and lift your hips to form a straight line with your body.
Maintain this posture for 40-60 seconds.
Approximately 20-30 times, repeat these steps and methods.
4. Pull-ups and push-ups to Lose Weight At Home
Push-ups are one of the most popular exercises, and they can be done at any time, anywhere, and by anyone. Push-ups are a great exercise for losing weight because they push your body away from the ground and exert energy, which burns calories.
Push-up exercises are beneficial because they burn calories quickly and force you to focus on the larger muscles in your upper body. Push-ups work your chest, shoulders, back, biceps, and triceps as well. Push ups will also help to strengthen your core muscles and keep your body physically stable and healthy.
Push-ups aid in the development of lean muscles in the chest, shoulders, biceps, and triceps. If you practise push-ups for weeks, months, or years, you will gain a lot of muscle mass, and your body will need to burn calories to maintain that muscle mass.
- Look for surfaces that are non-slippery and flat.
- Position your hands forward, slightly wider than your shoulder width.
- Set your feet in a comfortable position, either together or slightly apart. You can initially keep your feet wider apart until you find a proper balance.
- Bend your shoulders as low as you can towards the floor, then push up and straighten your arms.
- Rep these steps 15 times for 3 sets of 15 reps.
- Pull-ups target several muscle groups that burn more calories because they engage multiple muscles such as the biceps, triceps, back, and core. This workout can help you get in shape by improving your ability to burn fat and increasing your metabolism. It takes nearly 15 muscles to complete a pull-up, with the primary muscles being your lats and biceps.
A pull-up workout, according to the study, will help you burn nearly 10 calories per minute. Cardio is one of the best ways to burn calories and it is recommended that at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity workout be done each week.
Standing straight, grasp the pull-up bar with your arms fully extended.
Bend your knees and pull yourself up until your chin is clear of the bar.
Slowly return to your original position.
Rep these steps for a total of 15 reps and 4 sets.
Squats are a type of muscle-strengthening exercise. The primary goal of this exercise is to strengthen your lower body. Squats help you burn calories and keep fat from accumulating in your lower body. This exercise improves your mobility as well as your balance. To achieve better results, a beginner should aim for three sets of 12-15 reps of at least one type of squat.
Pattern of Exercise:
Stand tall with your feet wider than your hip width and your toes facing forward.
Push your hips back by bending your knees and ankles.
Place your heels and toes on the ground to sit in a squat position.
Maintain a 90-degree bend in your knees and a parallel posture to the floor.
Return to a standing position by straightening your legs and pressing your heels together.
- Is it possible to lose weight strictly through exercise?
No, Weight loss is a combination of regular workout and proper diet. It is important to ensure you strictly follow both to achieve the desired results.
2. Is it true that if I sweat more during a workout, I burn more fat?
Sweat, on the other hand, indicates your body’s ability to maintain its normal body temperature. When you sweat, your body begins to store heat in order for you to be cooled by evaporation.
3.How frequently should one exercise in order to see results?
Get in shape by working out on a regular basis. It is preferable to exercise at least 2-3 times per week rather than only once in a while.
4. How many calories should I consume per day?
Calorie consumption can be calculated by multiplying your ideal body weight by 14. For example, if your body weight is approximately 135 pounds, you must consume 1,890 (135*14) calories per day.
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