Do you eschew the thought of going to the gym but still want to lose weight? Hitting the gym is not everyone’s cup of tea especially if you are pressed for time. This is why many people forego the idea of exercising with a trainer and execute the task all by themselves. And when it comes to losing weight, what can be a more convenient way to achieve your fitness goal from the comforts of your home? An at-home workout gives you the flexibility to undertake the physical exercising session anytime. Plus, you can set your own pace and exercise while enjoying privacy. Here are the best workouts to lose weight at home you can get started with:
Running and jogging are the best workouts to lose weight for beginners. Although these exercises are similar, the only difference lies in the pace. Running is faster and demands more physical effort than jogging. The former is also preferred over walking which is usually a slow aerobic exercise. According to research, you can get great weight loss results from running than walking.
Coming to running and jogging, both are effective when it comes to weight loss and hence, can be included in your weight loss exercise plan. Harvard Health states that a 70 kg individual can burn about 372 calories with half an hour of running at a 9.7-km/h pace, or 298 calories with half an hour of jogging at an 8-km/h pace.
So, if you are looking forward to home exercises to lose weight, take up running or jogging. CDC recommends vigorous-intensity aerobic activity to adults so as to redeem recommended levels of health benefits. This should include 1 hour and 15 minutes of running or jogging every week in combination with muscle-strengthening activities for 2 or more days a week.
How to Do
The best way to burn extra calories is to invest in a treadmill and use it for your everyday running sessions. If this type of running feels boring, you can find a running track in your locality or try multiple routes in the neighborhood. You can also ask a friend to accompany you as this will keep your running sessions interesting.
2. Jumping Rope
If you are looking for the easiest home exercises that can help you shed those extra kilos, consider jumping rope or skipping. This simple exercise offers a complete body workout as it targets a wide range of body muscles. Besides increasing your muscle strength, jumping rope enhances foot speed, improves coordination, and helps burn loads of calories in no time.
According to NCBI, a study conducted on overweight female college students found that music jump rope exercise improves the circulation of breathing and cardiovascular system. Exercises involving music jump rope also decrease the obesity index.
How to Do
- Stand with your back straight on flat ground.
- Hold the rope while keeping your hands close to your thighs.
- Keep your feet straight and together.
- Jump off and allow the rope to pass under the feet.
- Keep jumping for 5 minutes straight.
The best way to lose weight through a jump rope is by skipping for 20-30 minutes straight. Beginners can start with slow jumps and 5-10 minutes. You can also do intervals of slow jumps and fast jumps –whatever floats your boat.
What to know the best workouts to lose weight that can help you achieve overall fitness? If yes, cycling should be your first port of call. This is one activity that you can perform not only outdoors but also indoors. Thanks to the introduction of stationary bikes that have made this possible!
A study by Harvard Health estimates that a 185-pound (about 85 kg) person burns about 294 calories with half an hour of bicycling on a stationary bike at moderate speed. The same person burns about 441 with a vigorous form of that exercise. Another study found a positive association between biking and cardiorespiratory fitness in youths.
So, whether you are a starter or heavily into physical workouts, you can resort to cycling to lose weight.
How to Do
Execute cycling every morning for at least half an hour. You can set your own pace. Beginners can start slow and gradually increase their speed over time. Home workouts for men or women can also involve a stationary bike. Try to do intervals and keep the intensity high for 5 minutes and then slow down for 1-2 minutes. Repeat these intervals for 30-60 minutes.
4. Weight or Resistance Training
Weight or resistance training is the best exercise to lose weight and increase muscle strength at the same time. According to studies, it boosts muscle size and helps reduce body fat. Further, no matter whether you do this type of workout via dumbbells, resistance bands, or heavy machines, it plays an important role in counteracting age-related muscle loss as per research.
What’s more, another study concluded that 24-weeks weight training elevates metabolic rate among women by about 4%, which equated to burning 50 more calories/day. This figure was 9% in men or 140 more calories per day.
How to Do
Many strength-training exercises exist that can help you burn those unwanted calories. Here are a few exercises you can add to your weight loss exercise plan:
- Squats – They recruit lower body muscles along with some abdominal muscles.
- Lunges – Effective for weight loss. Hold a kettlebell and perform lunges for exemplary results.
- Deadlift – It works on all muscle groups as well as back muscles while targeting body fat.
- Step-Ups – Stabilizes the cores and increases the strength of leg muscles. Try adding a dumbbell to make it more challenging.
Ask any group of people – “which workout do they prefer to exercise their body muscles and keep stress levels in check?” The answer from a majority of people will be – “yoga”! Yoga consists of various asanas that work on different body muscles as well as body organs. Even if you have health concerns like neck pain or knee osteoarthritis, yoga can help relieve their symptoms. And when it comes to the best workouts to lose weight, yoga will never disappoint you.
Harvard Health states that a 185-pound (85 kg) individual can lose about 168 calories if he/she does Hatha yoga in combination with stretching for half an hour.
Apart from helping people shed stubborn body fat, studies have shown that yoga also impacts other aspects of wellness, such as sleep, mental health, and stress management.
How to Do
Start practicing yoga at home. You can take guidance from online tutorials and yoga portals to start off rightly. Do practice Bhujangasana, Ustrasana, Dhanurasana, Naukasana, Chaturangadandasana, Trikonasana, and Virabhadrasana for quick weight loss.
You might have heard about HIIT for weight loss. If not, let us tell you that high-intensity interval training is a kind of interval training that alternates short bursts of intense exercises with recovery periods of low intensity. The duration of this workout is usually 10-30 minutes for beginners and 30-60 minutes for others.
A study found that HIIT burns 25–30% more calories/ minute in active men than other exercises like running or cycling. Hence, you can burn more calories by engaging in this workout while spending less time on it.
How to Do
HIIT can be easily incorporated into home workouts for men and women alike. Choose your vigorous exercises plus slow exercises along with resting time. Start with mountain climbers, butt kicks, or simply biking and do it for a minute. Follow it by 2 minutes of alternating lunges or slow jogging. Make sure to warm up before the HIIT workout. The best is to include your favorite at-home exercises in a HIIT session and perform different exercises each day.
Pilates is a low-impact exercise that not only helps lose weight but also aims at strengthening muscles. An 8-week study conducted on obese women found that doing Pilates 3 times a week for 90 minutes has positive effects on body composition. This includes a reduction in hip, abdomen, and waist circumference.
Another study showed improvement in old obese women’s physical performance and body weight after a four-week exercise and diet-based program.
Pilates also improves speed, flexibility, and even controls posture, and amps up body awareness. So, partake in this kind of workout for overall fitness.
How to Do
The best is to do Pilates once or twice a week. Combine it with strength training, cardio exercises, and a healthy diet for best results. Watch tutorials on the internet to become familiar with this workout as a beginner. You can also join a special Pilate class for a month and then begin practicing at home. Make sure to include the following Pilates moves in your weekly workout routine:
- The Roll-Up
- The Roll Over
- The One Leg Circle
- Rolling Like a Ball.
- The Spine Stretch
- The Single-Leg Stretch
- The Double Leg Stretch