You do not have to go to the gym or pay money to a trainer in order to lose weight. There are routines that you can do in the comfort of your home that can get you in shape. However, you may need to be focused and disciplined to achieve weight loss.
Exercise is beneficial to the overall health of humans. The benefits of exercising include fitness, health and weight loss. But weight loss can also be achieved through dieting and not just exercise.
And you must not hit the gym to get your muscles toned and even shed some calories.
7 Exercises to Lose Weight At Home
1. Aerobic Exercises
Aerobics is one of the physical exercises that combine rhythmic aerobic exercise and stretching. It also involves a strength training routine with the aim of improving the elements of fitness.
Examples of aerobic exercises include;
- Using an elliptical trainer.
- Using an upper body ergometer (a piece of equipment that provides a cardiovascular workout that targets the upper body only).
Walking is the simplest form of aerobic exercise and it is effective for losing weight. An individual will burn 167 calories if he walks 30 minutes at a pace of 6.4 kph.
If an individual works 50-70 minutes, 3 times per week, he will reduce his body fat by 1.5% and waist circumference by 2.8cm.
But you can burn more calories running or jogging. An individual that runs for 30 minutes, loses 372 calories. So, you can see that it is easier to lose weight, improve muscular strength and stay fit running.
2. Skipping or Jumping Rope
Skipping is a rigorous exercise routine that strengthens the muscles and aid in the burning of calories.
Skipping increases the heart rate, resulting in more blood circulation around the body. If done regularly, skipping causes weight loss and it can be done in the house and in any convenient arena.
It is more effective to skip or jump ropes on your toes. With skipping, you burn an average of 1300 calories per hour.
This form of exercise makes you feel calm after the routine.
A squat is one of the exercises you can do in the comfort of your home. The muscles are strengthened with squat exercises, particularly, the lower part of the body. You get more body balance with squats and this exercise also improves mobility.
When you squat regularly, fat is prevented from accumulating in the lower parts of your body and leads to losing weight.
Yoga has been described as more than a physical exercise. It is a group of physical, mental and spiritual activities that are meant to control the mind. This activity originated from India and it has five basic principles that aid weight loss: Exercise, Diet, Breathing, Relaxation, and Meditation.
The benefit of yoga includes weight loss and a healthy body and mind. It can also improve mindfulness and lower blood sugar if yoga for diabetes is practised.
The other benefits of yoga include improved Cardio health, balanced metabolism, increased flexibility, stress management and increased muscle tone.
There are different kinds of yoga poses and they are all used to achieve different purposes. For instance, if you want to lose weight, you must do shoulder pose, triangle pose, bridge pose, plank pose, sun salutation, downward dog pose, bow pose and warrior pose.
The lunge is the perfect exercise that works out the muscles of the lower body. There are several variations of lunges with a focus on the quadriceps, hamstring, calves, transverse abdominis, obliques, multifidus and erector spinae.
Lunges are recommended because of the work required of the body in the eccentric phase. Therefore, lunges stabilize the muscles and cause balance, coordination and stability of the body.
Push-ups and pull-ups are very common exercises that can be done at home or even in the workplace. During push-ups, the body weight is pushed away from the ground and energy is exerted causing the reduction of calories in the body.
Push-ups increase the muscles of the upper body, particularly the chest, shoulder, back, biceps and triceps. If you want to strengthen your core muscle and make your body stable, then be consistent with push-ups.
During a push-up, lean muscles are built around the chest, shoulder, biceps and triceps. Consistently carrying out push-ups will see the body expend some calories.
Planking is a strenuous but effective exercise for burning calories. Plank target the majority of the muscle groups of the body. It strengthens muscles of the core, chest, back, hips, stomach, arms and shoulder.
Planks appear very simple but it is one of the most exhausting exercises you can do at home. The longer you can endure a plank exercise the fast and better your result will be.
There are different variations of plank and each variation targets a different part of the body. However, all planks improve the core strength, posture, endurance and balance of the body.
The Standard Plank: The arm is simply extended during the standard plank. This variation is simple and recommended for those who are classed as beginners. When you do the standard plank, your body metabolism responds and works better.
There’s also the forearm plank that is similar to the extended arms plank. These exercise targets the core, arms, shoulders, and back.
The Reverse Plank: Reverse plank is a variation of the standard plank. However, this is done in a reverse manner. It is effective for stretching the body, and strengthening the core, glute, chest and back.