How to lose weight by exercise at home
The best exercises to lose weight at home
– 1. Cardiovascular training (Cardio)
– 2. Abs (Crunch)
– 3. Push-ups
– 4. Squats
– 5. Lunges or strides (Lunge)
– 6. Burpees
These exercises are ideal to lose weight at home if they are combined with a healthy diet.
If our goal is to lose weight, the best we can do is to combine a healthy diet with regular practice of moderate-intensity exercise; For example, we can walk briskly, run or bike for 30-45 minutes about 5 times a week and limit the consumption of saturated fat and carbohydrates.
However, it is not always easy to find time to exercise, and even less if it involves leaving home. Here we explain what are the best exercises to lose weight at home, which we can add to changes in diet and physical activity to enhance and maintain weight loss.
The best exercises to lose weight at home:
Below we will describe some of the best exercises we can do at home. If our goal is to lose weight, especially if the accumulated fat is focused on specific areas, such as the abdomen, buttocks, or thighs.
It is important to note that it is healthier to play sports or do full, supervised training programs rather than isolated exercises. However, we can use these activities as an accompaniment to enhance the slimming effects of sport. We also recommend using the support of informative videos to perfect the exercises.
- Cardiovascular training (Cardio)
One of the best ways to lose weight is to include short intervals of intense exercise within our regular routines. Doing so increases our metabolism, helping us to burn more calories during the following hours.
Any type of prolonged and moderate exercise, such as walking, running, cycling, or swimming, can include cardiovascular training intervals: we only have to increase the intensity of the exercise for 30 seconds every 5 minutes. For example:
The frequency and duration of the intervals will vary depending on our physical fitness, and should always be sufficient to accelerate the heart rate and respiratory rate.
Cardio Exercises: High Knees Running In Place:
Starting position: Stand up straight with your arms at your sides
Muscle contraction: Run in place, raising one knee at a time at chest level. Swing your arms forward and back as quickly as you can. Do this exercise for at least 30 seconds. We recommended doing 3 sets with 30 repetitions.
You haven’t enough time to take part in these exercises. Don’t worry. You can do this in your house with a running machine (Treadmills). It helps you to lose some weight daily. Make a routine that can help you to achieve your goals.
- Abs (Crunch)
The best way to do abdominal exercises is to lie on the floor on your back, put your hands on the nape of your neck, and bring your knees up; The legs are then moved, as if pedaling, and the knees are touched with the opposite elbow.
We recommend doing 2 sets of crunches, each with 20 repetitions, 10 on the left and 10 on the right. These exercises can be useful to achieve a flat stomach and reduce the waist.
Push-ups are done by lying on our stomachs, stretching our legs, and resting our hands on the floor. They should be aligned with the shoulders. Then we lower our chest to touch the ground and go back up, repeating the exercise several times. It is recommended to do 3 sets of about 10 repetitions.
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The first days we can rest our knees on the floor to facilitate exercise; however, it is preferable to do push-ups without knee assistance as soon as we can.
Push-ups are a difficult exercise for beginners but once mastered they are a good way to exercise your chest, arms, and shoulders.
To do squats you have to spread your legs and put your arms on the sides of your body. Next, we stretch the arms forward and lower the trunk as if we were sitting until the thighs are parallel to the ground, supporting the weight with the heels; finally, we return to the starting position. When squatting, keep your feet in line with your knees.
We can do 2 or 3 sets of 15 repetitions each. These exercises are recommended for people who want to lose weight on the thighs and buttocks as they work the muscles in this area of the body.
- Lunges or strides (Lunge)
To do lunges we must stand up with our hands on our waist; this will be the base posture. Next, we will advance one of the legs without lifting the heel from the ground until flexing it at a right angle, keeping the spine straight. We will keep the body in this position for a moment and then we will return to the initial position. Later we will repeat the exercise with the other leg.
It is recommended to do 3 sets of 20 lunges, alternating your legs until you have exercised every 10 times. Between each series rest for a few seconds.
The lunges are very effective for slimming and toning the legs and thighs because they work the glutes, hamstrings, and quadriceps simultaneously.
Burpees are made up of several steps. They start standing up, with the legs a little apart and the weight on the heels. Then we squat into the squatting position and rest our hands on the floor.
The next step is to jump backward with the spine straight, looking as if we were going to do a flexion. Then we put the legs upright in a small jump, without separating the hands from the ground. To finish we jump upwards stretching our arms.
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These exercises are performed quickly, so it may take a little getting familiar with them. To start, the bungees are repeated approximately 10 times and 3 sets are performed.
Hope These powerful and effective exercises can help you to achieve your goals.
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