For your overall health, exercise is important. Good health and weight loss go hand in hand. A person with a higher body weight index is more likely to develop cardiovascular disorders such as hypertension, diabetes and cholesterol. If you want to lose weight or be healthy, exercise is essential.
Exercise and diet are two important factors to consider when trying to lose weight. It is important to find the right balance between these two. If you don’t follow your diet, or if you exercise too much, your body will behave very differently.
Along with weight loss, exercise has many other benefits. Exercise can improve your mood, strengthen your bones, and lower your risk for many chronic diseases. Many people find it difficult to exercise because they don’t have the time or can’t afford to pay for a personal trainer or gym membership.
7 Best Exercises To Lose Weight At Home
We are happy to share with you 7 of the most popular and effective exercise programs you can do at home to make you stronger, fitter, and healthier.
1. Aerobic Exercises
Walking is one of the most effective weight loss methods. Walking at a rapid pace can help you burn calories. This program is easy to incorporate into your daily life and puts little stress on your joints.
Many studies show that a 70-kg person can burn around 167 calories in 30 minutes of walking at a speed of 6.4 km/h. Walking for 50-70 mins three times per week can help reduce body fat and waist circumference.
Running and Jogging are the best weight loss exercise. These are exercises that integrate the whole body. This will help you strengthen your legs, and it can also reduce belly fat. Running and jogging are very different. Jogging will run at around 6-9 kph, while running will go at 10 kph.
Running and jogging can help you burn approximately 372 calories per thirty minutes, and 298 calories each 30 minutes, respectively. Combining these three exercises will help you stay fit and healthy by increasing your muscle strength and weight.
Exercise Pattern:
These exercises can be done in 1 hour.
. Begin by walking for 15 minutes.
. Start Jogging for 15 minutes at a faster pace.
. Run for an additional 15 minutes with a steady increase in speed.
. Jog for 10 minutes at a slower pace.
. Take 5 minutes to relax your body, slow down your pace, and take a walk.
2. Skipping and jumping rope
Skipping is a great way to get a full body workout. It can help you increase muscle strength, metabolism, burn calories, and more quickly.
Regular exercise can bring calmness and ease anxiety. Your heart rate will increase, which means that blood is pumped faster to your body. This helps keep your heart healthy. This exercise will keep your heart healthy and your lungs healthy.
Everyone is different and each person has their own body. This makes it difficult to achieve the same results. Skipping is a great way to lose weight. This type of exercise burns approximately 1300 calories per hour.
Exercise Pattern:
. Stand straight on a flat surface.
. Keep your feet together and pointed straight.
. Your hand should be straight and point downwards towards your thighs.
. Get off the ground, and then let your rope slide under your feet. Then bring it back.
. These steps can be repeated to increase your jumping speed.
3. Planks
Plank Pose, or Plank exercise, is one of the best full-body exercises. Plank’s greatest advantage is that it targets all major muscle groups. You will strengthen your core, shoulders, hips, chest, arms, back, chest, and back muscles. Plank exercises are a great way to quickly burn calories and excess fat.
Although it may seem like a straightforward and simple workout, it is actually quite intense and exhausting. You will see the benefits of working out for longer periods of time. The plank exercise is an excellent example. To get faster and more effective results, you should focus on holding the plank position for longer periods of time.
There are many variations of plank exercise that target different muscles and areas. Each variation of plank is extremely beneficial and helps improve core strength, balance, endurance, posture, and posture.
Plank Exercises:
The Standard Plank Also known as The Extended Arms Plank. This position is ideal for beginners looking to improve their core strength. This exercise is great for improving metabolism and digestion. The forearm Plank variation of the extended arms Plank is identical to the original. This workout targets the core, back, shoulders, and arms.
The Mountain Climbers – Considered one of the most intense forms of plank exercise. This full-body exercise will help you lose excess calories and fat. This workout targets the biceps and hamstring muscles, core, chest, triceps, as well as the triceps and triceps.
Exercise Pattern
. Place your feet in the Standard Plank or Push-Up Position.
. Now, bend your right knee towards your chest and pull it towards you.
. Reposition your right knee to the original position.
. Now, bend your left knee towards your chest.
. Return your left knee to the original position.
. Keep going with the same steps for around 20-25 more times.
Reverse Plank: A variation of the traditional plank, but in reverse. This is a great way to strengthen your core and stretch your muscles. This workout will help you lose excess calories and fat. It strengthens your core, shoulders and back as well as your chest and gluteal muscles.
Exercise Pattern
. Lie down on your back and extend your legs out in front of yourself.
. For support of your upper body, place your hands behind your hips.
. Now, lift your hips and straighten your hand.
. This position should be held for between 40-60 seconds.
. These steps and methods can be repeated approximately 20-30 times.
4. Push-Ups and Pull Ups
Push-ups are a popular exercise that is accessible to anyone, anywhere, at any time. Push-ups are a great exercise for weight loss because it pushes your body off the ground and generates energy, which in turn burns calories.
Push-ups are a great exercise because they burn calories quickly and help you to focus on your larger upper body muscles. Push-ups also focus on your chest, shoulders and back. Push-up exercise can strengthen your core muscles, make your body more stable, and help you stay healthy.
Push-ups are great for building lean muscle in the chest, shoulders, triceps, and biceps. Push-ups can be done for weeks, months, or even years. Your body must burn calories to maintain muscle mass.
Exercise Pattern
. Flat surfaces and anti-slippery are important.
. Your hands should be slightly wider than your shoulders.
. Place your feet in a comfortable place. You can initially spread your feet apart so that you achieve a balance.
. Now, bend your shoulders towards the ground and then push your arms back.
. These steps can be repeated for 15 reps or 3 sets.
The pull-ups target multiple muscle groups and burn more calories than if they are performed in conjunction with other muscles such as the back, triceps or core. This exercise can help you get in shape and increase your metabolism. It takes about 15 muscles to pull off a pull-up. Your primary muscles are your lats, biceps, and stomach muscles.
The study found that a pull-up exercise can help you lose nearly 10 calories per hour. As cardio is one of best ways to lose calories, it is recommended to do at least 150 minutes of moderate intensity or 75 minutes vigorous-intensity exercise each week.
Exercise Pattern
. Stand straight and grasp the pull-up bar while your arms are fully extended.
. Now, bend your knees to pull your body until your chin touches the bar.
. Slowly return to your original position.
. These steps can be repeated for 15 reps or 4 sets.
5. Squats
The muscle strengthening exercise of squats is known as squats. This exercise aims to strengthen your lower body. Squats are a great way to burn calories and prevent fat accumulation in the lower half of your body. This exercise improves balance and mobility. To achieve better results, a beginner should do at least three sets of 12-15 reps for each type of squat.
Exercise Pattern:
. With your toes facing forward, stand straight with your feet wider that your hip width.
. Bend your knees and ankles to push your hips back.
. Place your feet on the ground and sit in a squat position.
. Place your knees at a 90 degree angle on the ground.
. Press your heels into your heels to straighten your legs and bring yourself back to a standing position.
6. Lunges
This popular strength training exercise strengthens and tones the lower body, improves athletic performance, and is a favorite among athletes. Lunges are primarily focused on strengthening your back and hips.
Lunges are great for building lean muscle mass and reducing body fat. Push yourself to include lunges in a high intensity workout with heavyweights. This workout helps to stabilize the muscles and improve balance, stability, coordination.
Exercise Pattern
. Keep your back straight and keep your abs up.
. Keep your right leg forward and bend your knee.
. Now bend your knee so that your right thigh meets the ground. Then, turn your left leg perpendicular to your right.
. Keep your front knee high above your heel.
. Bring your feet together and come back.
. Continue the steps above with your left foot.
. Alternate lunges for 30 reps are extremely helpful.
7. Yoga
A 5000-year-old translation of Yoga has proven to be an effective weight-loss therapy. It was believed to have been developed by Rishis or Brahmans. It has five basic principles: Exercise (Diet), Breathing (Relaxation), Relaxation (Relaxation), and Meditation.
Yoga combined with healthy eating has proved to be beneficial. It helps you lose weight and keeps your mind and body healthy. It improves your relationship with your body and your mindfulness.
Yoga offers more than weight loss.
1. Improved Cardio Health
2. Tone of Muscles Increased
3. Balanced Metabolism
4. Better Respiration
5. Increased flexibility
6. Stress Management
Yoga Poses are an important part of weight loss. Yoga poses are primarily focused on improving your concentration and muscle tone. To reap the maximum benefits of yoga, your body must get used to these postures.
Here are some yoga poses to help you lose weight.
1. Warrior Pose
2. Triangle Pose
3. Shoulder Pose
4. Bridge Pose
5. Bow Pose
6. Plank Pose
7. Downward Dog Pose
8. Sun Salutation