12 Best Exercises To Lose Weight At Home: Exercise is essential for your overall health. Good health and weight loss are interrelated. If a person has a high body mass index, they are more likely to suffer from a number of disorders, such as high blood pressure, diabetes, cholesterol and other cardiovascular problems. Exercise also becomes very important for effective management of this condition. If you have been diagnosed with diabetes, you can try this exercise for diabetics to control your blood sugar level.
Exercise and diet are two important factors to consider for weight loss. It is very important to keep a balance between the two. In your daily routine, if you follow your diet and skip exercise or exercise vigorously and do not follow your diet, your body will behave very differently.
In addition to weight loss, exercise has many benefits. Exercise improves your mood, strengthens bones and reduces the risk of many chronic diseases. People pull themselves out of exercise because they don’t have time to go to the gym or can’t afford to join a gym or personal trainer to guide them on their fitness journey.
12 Best Exercises To Lose Weight At Home
So, here we want to suggest you 12 best and popular exercise programs that you can practice at home and make yourself stronger, fit and healthy.
1) Walking
Walking is a great way to lose weight – and for good reason.
It’s a convenient and easy way for beginners to start exercising without being overwhelmed or having to buy equipment. Also, it is a low-impact exercise, meaning it does not strain your joints.
According to Harvard Health, it is estimated that a 155-pound (70-kg) person burns about 167 calories per 30 minutes while walking at a moderate speed of 4 mph (6.4 km / h).
A 12-week study of 20 obese women found that walking 50-70 minutes 3 times a week reduced body fat and waist circumference by 1.5% and 1.1 inches (2.8 cm), respectively.
Walking is easy to fit into your daily routine. To take another step in your day, try walking in your lunch break, climb stairs at work, or take your dog for extra walks.
To get started, aim to walk 30 minutes 3-4 times a week. As you become healthier, you can gradually increase your walking time or frequency. 12 Best Exercises To Lose Weight At Home.
2) Aerobic Exercises
Walking is considered to be the best exercise to lose weight. Walking fast is a great exercise to burn calories. An exercise program that minimizes stress on your joints and can be incorporated into your daily activities.
According to several studies, a person weighing 70 kg burns about 167 calories per 30 minutes while walking at a speed of 6.4 km per hour. It has also been shown that a person 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 a week. 12 Best Exercises To Lose Weight At Home.
Jogging and running are considered to be the king of weight loss exercises. These exercises are an integration of the whole body. This will strengthen your legs and will be very effective for belly fat. The main difference between running and jogging is speed. Jogging will be 6 to 9 km per hour and running will be around 10 km per hour.
Running and jogging burns approximately 372 calories in 30 minutes and 298 calories in 30 minutes. The combination of these 3 exercises will definitely help you improve your muscle strength and overall body weight to keep you fit and healthy.
3) Jogging or running
Jogging and running are great exercises to help you lose weight.
Although they sound similar, the main difference is that jogging speeds are generally between 4-6 mph (6.4-9.7 km / h), while running speeds are more than 6 mph (9.7 km / h).
Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes running at 5-mph (8-km / h) or 372 calories per 30 minutes running at 6-mph. Velocity (9.7-km / h).
What’s more, studies have found that jogging and running help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and is associated with various chronic diseases such as heart disease and diabetes.
Jogging and running are both great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim for jogging for 20-30 minutes 3-4 times a week.
If you find your joints hard while jogging or running outdoors, try running on a soft surface like grass. Also, most treadmills have built-in cushioning, which may be easier on your joints.
4) Skipping or Jumping Rope
Exercising gives the whole body a workout and helps your muscle strength, metabolism and burn more calories in less time.
Excluding regular exercise will help calm down and reduce depression and anxiety. Workouts also increase your heart rate which helps your body pump blood faster to keep your heart in good and healthy condition. Along with your heart, this exercise takes care of your lungs keeping them functional and healthy. 12 Best Exercises To Lose Weight At Home.
Everyone has a specific body and so the process has different results. Weight loss will be followed by fatigue and constant tiredness. This type of exercise burns approximately 1300 calories per hour.
5) Cycling
Cycling is a popular exercise that improves your fitness and can help you lose weight.
Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to stay indoors and ride a bike.
Harvard Health estimates that a 155-pound (70-kg) person burns approximately 260 calories per 30 minutes on a medium speed bicycle while cycling on a stable bike at a moderate speed of 12-13.9 mph. (19-22.4 km / h) (5).
Not only is cycling great for weight loss, but studies have found that people who cycle regularly have a lower overall fitness, increased insulin sensitivity and a lower risk of heart disease, cancer and death than those who do not cycle regularly. 12 Best Exercises To Lose Weight At Home.
Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a weight-bearing and low-impact exercise, so you don’t put too much stress on your joints.
6) Planks
Plank poses or plank exercises are one of the most effective full-body exercises. The biggest advantage of Planck’s workout is that it targets most of the major muscle groups in the body. It strengthens the muscles in your abdomen, shoulders, arms, chest, back and buttocks. In addition to these benefits, plank exercise helps burn excess body fat and calories faster.
A workout that sounds simple and easy but is very tiring and intense. Plank exercise is a great example of how long you can exercise. You need more than luck to succeed in affiliate business.
Plank exercises have different variations that target different muscles and body parts. Each variation is very useful and keeps improving your core strength, body balance, endurance and holiness.
Plank Exercise Variations
The Standard Plank: This is also known as extended arms plank. This position is best suited for beginners who are eager to improve their core strengths. This exercise is great for improving metabolism and digestion. The forearm plank variation is a uniform version of the extended arms plank. The target areas of this workout are core, arms, shoulders and back.
The Mountain Climbers: Plank is considered to be one of the sharpest variations of the workout. Full-body exercise that burns extra calories and fats in the body. The target areas of this exercise are the biceps, hamstring muscles, core, triceps and chest.
The Reverse Plank: This is a variation of the standard plank but is done in the opposite way. This exercise is a great way to stretch your body. Workouts that reduce your body fat and calories. It helps to strengthen your core, shoulders, back, chest and gluteal muscles.
7) Weight training
Weight training is a popular choice for those who want to lose weight.
According to Harvard Health, it is estimated that a 155-pound (70-kg) person burns approximately 112 calories in 30 minutes of weight training.
Also, weight training can help you build strength and build muscle, which can increase your resting metabolism rate (RMR) or how many calories your body burns at rest.
A 6-month study found that just 11 minutes of strength-based exercise 3 times a week increased metabolic rate by an average of 7.4%. In this study, that increase was enough to burn an additional 125 calories per day.
Another study found that 24 weeks of weight training resulted in a 9% increase in metabolic rate in men, which was equivalent to burning approximately 140 more calories per day. In women, the increase in metabolic rate was about 4%, or 50 more calories per day.
In addition, numerous studies have shown that your body burns calories for many hours after a weight-training workout compared to aerobic exercise.
8) Push-Ups and Pull-Ups
Push-ups are one of the most popular exercises and can be done anytime, anywhere and by anyone. Push-ups are very useful for weight loss as they push your body off the ground and use energy which burns calories.
Push-up exercises are great because they burn calories quickly and keep you focused on the large muscles in your upper body. The push-up workout also focuses on your chest, shoulders, back, biceps, and triceps. Push up exercises will strengthen your core muscles and make your body physically stable and healthy.
Push-ups help build more lean muscle in your chest, shoulders, biceps and triceps. If you keep doing push-ups for weeks or months or years, you will build plenty of muscle and your body will have to expend calories to maintain your muscles.
Pull-ups focus on multiple muscle groups that burn more calories because many muscles, such as the biceps, triceps, back, and core, work together. This exercise can help you get in shape, increase your fat burning capacity and boost your metabolism. It takes about 15 muscles to complete a pull-up, and the primary muscles are your buttocks and biceps.
According to studies, doing a pull-up workout will help you burn about 10 calories per minute. Do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week, as cardio is a great way to burn calories.
9) Swimming
Swimming is a fun way to lose weight and get in shape.
Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories in half an hour of swimming.
How you swim affects how many calories you burn. Every 30 minutes, a 155-pound (70-kg) person burns 298 calories during backstroke, 372 calories during breaststroke, 409 calories while butterfly and 372 calories while walking in water.
A 12-week study of 24 middle-aged women found that swimming 60 minutes 3 times a week significantly reduced body fat, improved flexibility, and reduced several heart risk factors, including high total cholesterol and blood triglycerides.
Another advantage of swimming is its low-impact appearance, meaning it is easy on your joints. This is a great option for those who have an injury or joint pain.
10) Squats
Squat exercises are known as muscle strengthening exercises. The main purpose of this exercise is to improve the lower part of the body. Squats help burn calories and prevent fat from accumulating in the lower body. This exercise will also help you improve your movements and balance. The novice should aim for 3 sets of 12-15 repetitions of at least one type of squat to expect good results.
11) Lunges
A popular strength training workout that strengthens and tones your lower body and improves overall fitness and athletic performance. The lungs are mainly focused on strengthening your back, buttocks and legs.
The lungs help build lean muscle and reduce body fat. It is important to push yourself and include your lungs in a high-intensity workout routine with the help of heavyweights. One-legged movements in these workouts develop muscle balance, stability, and coordination.
At the same time, you need to exercise on your own to lose weight. There are other factors and methods that can be useful for weight management.
12) Yoga
Yoga, a 5000 year old transliteration has proven to be an effective therapy for weight loss. It is believed to have been developed by sages and Brahmins and contains 5 basic principles: exercise, diet, breathing, rest and meditation.
The combination of yoga and a healthy diet is beneficial as it helps in weight loss while keeping your body and mind healthy. It also improves your awareness and your relationship with your body.
Yoga is an integral part of weight loss. Yoga mainly focuses on improving concentration and increasing your muscle tone. To get the most out of yoga, get your body accustomed to these asanas.
Best time to exercise
Probably the best time to do your daily workout is in the morning. The main reason for this is that exercising on an empty stomach is the best way to burn stored fat. Although alarm clocks may initially irritate you, it will gradually become a habit for you, which is a good thing. Say, you get up every morning at 7 o’clock. This way your biological clock changes quickly, which makes you tired early in the evening or early at night. It helps to follow the schedule carefully.
However, there are some studies that suggest that evening exercise may be better because at that time your body uses less oxygen, which can help you increase your efficiency and in turn lose weight. Nevertheless, studies are very limited and most researchers point to the morning as a favorable time for exercise if you want to lose weight at home.
Diet tips for weight loss
Follow these tips to make sure your home weight loss program is done properly:
- Don’t fall prey to fad diets that promise results in less time.
- Beware of seductive weight loss pills and bandages that can only give short-term results.
- Starving yourself is definitely not the right answer as it can cause other problems like acidity, nausea etc.
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