Top 10 Weight Loss Exercise You Can Do at Home
For many people, losing weight is synonymous with going to the gym and doing serious sweat-inducing workouts. Working out, resistance training, and building up your muscles in the gym is good for losing weight, but there are people who don’t have the time, effort, and membership money to go to the gym. The good news is that you can do a variety of weight loss exercises at home that can help you lose weight effectively in a matter of weeks.
Why You Don’t Need Gym to Lose Weight
You don’t need to go to the gym to lose weight. Lots of people have successfully trimmed down and lost huge amounts of weight by just exercising at home every day. Of course, you still need to have a balanced diet, enough sleep, and a healthy lifestyle, but daily exercise would tremendously help burn those fats and shed off the extra pounds. It is very important to be more physically active to burn those calories and keep your metabolism going. The weight loss exercise at home is also great for building muscles, which means that you don’t need to visit the gym to look fit and strong. A lot of experts believe that working out at home is just as effective as working out in the gym.
The basic rule of losing weight is to reduce your calorie intake below maintenance, change your diet to nutrient-dense foods, and consistent exercise throughout the week. The amount of weight you will lose depends on your willingness to commit and go hard on your exercise, as well as your diet.
Before starting your weight loss exercise at home, you have to be physically, mentally, and emotionally prepared. You need to give 100 percent of yourself in each exercise if you want to lose weight faster. Commitment and self-discipline are key factors that you need to have when starting your home weight loss training. It is easy to be distracted when you are doing your exercises in the house. You could easily be tempted to skip your daily workouts and just watch TV or go to bed. This is why you need to be mentally and emotionally prepared for this task in order for your weight loss training to be a success.
Here are other useful tips to make your weight loss exercise at home more effective:
- Always do warm-ups at the beginning of your exercise.
- Try to maintain proper form during the exercise.
- Commit to getting enough sleep. If you are sleep deprived, you are increasing your risk of injury.
- Make sure that you are doing exercises that you actually enjoy.
- Do not exercise when you are hungry. You cannot give 100% of your performance in your workout if you are hungry. This may also cause you to overeat following your workout.
- Measure the progress of your weight loss and be honest about it.
- Don’t overdo your exercise routine. In this case, more is not necessarily good for you. Moderation is important when it comes to exercise, especially for beginners.
Top 10 Weight Loss Exercise at Home
Plank is a great weight loss exercise at home that helps build your abdominal muscles and improve core strength. For a 150 pound person, doing planks can burn about 4 calories per minute.
Start by kneeling on the floor on all fours with your hand under your shoulders. Stretch back your legs one at a time until you are in a plank position. Keep your body straight and engage your abdominal muscles. Press down your hands and feet into the floor for more support. Hold this position for 2 minutes, and then go back to the kneeling position on all fours.
The forward lunge is a simple but effective weight loss exercise at home. It works different muscles such as your quads, glutes, and hamstrings, and it provides maximum calorie burn. There are different types of lunges that you can use to include more variety to your weight loss exercise regimen.
Begin by standing straight and your feet should be hip-width apart. Put your hands on your hips and step forward with your right leg. Lower your body until your front leg and back leg is at a 90-degree angle. Pause for a few seconds and then push back with your right leg to your starting position. Repeat with the other leg. You can do 10 reps for each leg and a total of 3 sets.
Burpees can be quite challenging, especially for beginners, but it is very effective and it is worth trying out. This cardio weight loss exercise at home can tone both your upper and lower body, plus it works out your core. According to one study, people weighing 155 pounds can burn an average of 10 calories for 1 minute of basic burpees.
In order to do burpees, you should stand with your feet shoulder-width apart and put your arms at your sides. Bend your knees, push out your buttocks, and go into a squat position. Put your hands on the floor in front of you, and then jump back to go into a plank position. Jump your feet forward landing just outside of your hands, and then put your hands high up and jump explosively as high as you can into the air. Go back to your squat position for your next rep. You can repeat it 8 to 12 times and complete up to 3 sets.
This weight loss exercise at home will really keep your heart rate up and burn a lot of calories in the process. Jump rope can burn about 10 calories per minute and tones your upper and lower body. Doing a 20-minute jump rope session can burn more than 200 calories.
The first thing you should do is check the length of the jump rope by ensuring that both handles line up perfectly with your shoulders. Your starting position should be feet together, hands firmly holding the handles, and the elbows in pointing toward your ribs. Swing the rope and hop with both your feet together. Jump with each swing of the rope for 1 minute. Try to complete 3 sets.
Doing squats is great for building muscle mass and losing weight. This weight loss exercise at home can help you lose your belly fat and fats in other areas of your body. It also targets your quadriceps, glutes, hamstrings, and calves.
You can start with your feet hip-width apart and your arms at your sides. If you want to make it more challenging, you can hold weights on your hands. While keeping your weight on your heels, lower yourself down and raise your arms in front of you. Remember to keep your back straight and keep lowering until your thighs are parallel to the floor. Keep your knees in line with your toes all the time. Rise up again to the standing position. Do 3 sets consisting of 15 reps per set.
Crunches are a weight loss exercise at home that will help reduce your belly fat. This type of exercise is great for developing your abdominal muscles and brings down your weight.
In order to begin your crunches, you should lie down on your back with knees bent and hands on the back of your head. Slowly lift your shoulders off the floor while curling your legs up toward your ribcage. And then, slowly return to your starting position. For beginners, you should do 3 sets of 12 reps. You can also vary your crunches to make it more challenging. Try reverse crunches, bicycle crunches, and oblique crunches to target various muscle groups.
Jumping jack is a great cardio exercise that can reduce fats faster. It is considered a high-intensity weight loss exercise at home that can burn a large number of calories. If you can do 100 jumping jacks in one day, you can burn a total of 200 calories.
Begin by standing with your feet together and hands at the sides. Simultaneously raise both your arms above your head and jump up while spreading your feet outward. Quickly, without any pause, reverse the movement. If you really want to lose weight, do 3 sets of 100 jumping jacks throughout the day.
Brisk walking is an easy weight loss exercise at home that you can include in your daily routine. Doing 30 minutes of brisk walking is enough to burn about 150 calories per day.
For beginners, you can start brisk walking 3 days per week for 20 minutes. As you progress with your weight loss training, you can gradually increase the duration and frequency of your walks. You can do 30 minutes to 1 hour of walking per day 5 to 6 times per week.
You can include mountain climbers as an effective weight loss exercise at home. This intensive cardio exercise can strengthen your core and boost your metabolism to burn overall fat. Start the exercise in a plank position. Your weight should be supported by your hands and feet. Pull up your right knee towards your chest. Explosively switch and pull up the left knee into your chest. Continue switching knees. Repeat the exercise for 1 minute. Do 3 sets.
Push up is your weight loss exercise at home that can build chest muscles, boost your upper body strength, and help you lose weight. This traditional and common weight training exercise is also great for burning calories. You can start on the floor with your hands slightly wider than shoulder-width apart. With your arms straight, bend your elbows and lower your upper body slowly down to the floor. When your nose almost reaches the floor, push up with your arms and return to your starting position. Do 3 sets of 8 to 10 reps.