Exercise is essential for your overall health. Good health and weight loss are interrelated. If a person has a higher body mass index, then they are prone to several disorders like hypertension, diabetes, cholesterol, and other cardiovascular problems. Exercise becomes very crucial for the effective management of these conditions. If you are diagnosed with diabetes, you can try out these exercises for diabetes to keep your blood sugar levels in check.
Two important factors that need to be considered to lose weight are exercise and dieting. The balance between the two is very important. In your everyday routine, if you follow your diet and skip exercise or work out intensely and not follow your diet then you will see your body behaving very differently.
Exercise has many benefits attached to it along with weight loss. Exercise improves your mood, strengthens your bones, and reduces the risk of many chronic diseases. People tend to pull themselves out from exercise as they won’t have the time to hit the gym or even cannot afford to join a gym or have personal trainers to guide them on their fitness journey.
How Much Should You Exercise to Lose Weight?
Current guidelines offered by the Department of Health and Human Services suggest adults should complete a minimum of 150 minutes of moderate-intensity physical activity per week, with at least two workout sessions including muscle-strengthening activities. Meanwhile, “highly active” adults complete over 300 minutes of moderate-intensity exercise per week. The latter category is probably a more effective goal for someone seeking weight loss.
The best exercises for weight loss are largely dependent upon the individual and their capabilities and I suggest starting out with three 30- to 45-minute total body resistance training sessions that target major muscle groups each week and the remainder of that 150 minutes be some form of exercise that is low impact. Once that routine feels attainable, consider increasing the intensity and/or duration of exercise.
5 Beneficial Exercises To Lose Weight At Home are:
1. Aerobic Exercises
Walking is considered one of the best weight loss exercises. Walking at a fast pace is a great exercise for burning calories. An exercise program that puts minimal stress on your joints and can be incorporated into your day-to-day activities.
According to many studies, A 70-kg individual burns around 167 calories per 30 minutes of walking at a pace of 6.4 kph. It is also observed that an individual can reduce their body fat by an average of 1.5% and waist circumference by 2.8 cm by walking for 50-70 minutes 3 times per week.
Jogging and Running are considered to be the king of weight loss exercises. These exercises are total body-integrated exercises. It will strengthen your legs and be very effective for belly fat. The major difference between running and jogging is the pace. Jogging is between 6 – 9 kph and running will be around 10 kph.
Running and Jogging will approximately help burn 372 calories per 30 minutes and 298 calories per 30 minutes respectively. The combination of these 3 exercises will certainly help improve your muscular strength and overall body weight to keep you fit and healthy.
Exercise Pattern
Set aside 1 hour of your time and include these exercises in your routine.
- Start with walking exercise for 15 minutes.
- Increase your pace and start Jogging for the next 15 minutes.
- With a constant increase in pace, run for another 15 minutes.
- Reduce your pace and come back to jogging for 10 minutes.
- Relax your body slow down your pace and walk for 5 minutes.
2. Cycling
There are plenty of benefits of cycling; it is an aerobic workout that’s brilliant for increasing your body temperature, improving endurance, and helping support the cardiovascular system.
You can burn up to 600 calories per 60 minutes [depending on your body weight and fitness levels] which is a great workout. However, that it’s not ideal for beginners initially as poor form, lack of mobility and low stamina could cause issues.
Pushing pedals to hit your weight loss goals can be fun, too – not least because you can get your kicks on an exercise bike as well as out in the real world on an actual bike.
3. Skipping or Jumping Rope
Skipping exercise offers a complete body workout helps increase your muscle strength and metabolism, and burns many calories in a short time.
Skipping exercises done regularly will bring calmness and help ease depression and anxiety. The workout also increases your heart rate which results in faster pumping of blood across your body to keep your heart in a better and healthy condition. Along with your heart, this exercise takes care of your lungs by keeping them functioning and healthy.
Everybody has a distinctive body which makes the process obtain different results. Losing weight is nothing but burning more calories than you intake and skipping will surely help you do that. This form of exercise approximately burns calories close to 1300 per hour.
- On a flat surface, stand with your back straight.
- Make sure your feet are together and pointing straight.
- Keep your hand straight pointing downwards close to your thighs.
- Jump off the ground and let your rope pass under your feet and bring it back.
- Repeat these steps and increase your jumping speed constantly.
4. Push-Ups and Pull-Ups
Push-ups are one of the most popular exercises and it is a workout that can be done at any time, any place, and by anyone. Push-up exercise is very useful for weight loss as it pushes your body away from the ground and exerts energy which in turn burns calories.
Push-up exercises are good as they burn calories quickly and make you focus on the larger muscles in your upper body. Push-up workout also focuses on your chest, shoulders, back, biceps, and triceps. Push-up exercise will also strengthen your core muscles and make your body physically stable and healthy.
Push-ups help in building more lean muscles in our chest, shoulders, biceps, and triceps. If you keep practicing push-ups for weeks months or years, then you will build a great amount of muscle mass, and to maintain your muscle your body has to expend its calories.
Exercise Pattern
- Look for anti-slippery and flat surfaces.
- Place your hands facing forward and slightly wider than your shoulder width.
- Set your feet together or slightly apart in a comfortable position. Initially, you can keep your feet further apart until you find a proper balance.
- Now bend your shoulders as low as possible towards the floor push up back and straighten your arms.
- Repeat these steps for 15 reps and 3 sets.
Pull-ups focus on several muscle groups that burn more calories as multiple muscles like the biceps, triceps, back, and core are working together. This workout can aid you in getting in shape, increasing your ability to burn fat, and boosting your metabolism. To complete a pull-up it nearly takes 15 muscles and the primary muscles are your lats and biceps.
According to the study, doing a pull-up workout will help you burn nearly 10 calories per minute. It is recommended that at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity workout have to be done each week as cardio is one of the best ways to burn calories.
Exercise Pattern
- Grip the pull-up bar with your arms fully stretched by standing straight.
- Now bend your knees and pull yourself until your chin clears the bar.
- Come back to your original position slowly.
- Repeat these steps for 15 reps and 4 sets.
5. Yoga
Yoga, a 5000-year-old transcription has proved to be an effective weight loss therapy. It is believed to be developed by Rishis and Brahmans and has 5 basic principles: Exercise, Diet, Breathing, Relaxation, and Meditation.
The combination of Yoga and healthy eating has proven beneficial as it helps to lose weight along with keeping your body and mind healthy. It also improves your mindfulness and relationship with your body. You can also lower your blood sugar levels by practicing yoga for diabetes.
- Improved Cardio Health
- Increased Muscle tone
- Balanced Metabolism
- Improved Respiration
- Increased Flexibility
- Stress Management
Yoga Poses are an integral part of weight reduction. Yoga poses focus mostly on improving concentration and building your muscle tone. Your body should get used to these poses to yield maximum benefits from yoga.
Some of the yoga poses that should be practiced for weight loss are:
- Warrior Pose
- Triangle Pose
- Shoulder Pose
- Bridge Pose
- Bow Pose
- Plank Pose
- Downward Dog Pose
- Sun Salutation
Calories Burned With Different Exercises
Here is a quick guide on how many calories different exercises burn within what time. Note that these are just general figures and the actual amount will depend on a variety of factors like your weight, age, fitness level, the intensity of your workout, and the amount of time you put into each exercise:
| Exercise | Calories Burned |
| Jogging/Running | 372 to 700 calories per hour |
| Skipping Rope | 500-1300 calories per hour depending on weight |
| Planking | Between 2-5 calories per minute (120-300 calories per hour) |
| Mountain Climbers Planks | 650 – 700 calories per hour |
| Push-ups | 1 calorie per pull up |
| 19-44 calories every 5 minutes (100-222 calories for every 25 minutes) | About 171 calories within 15 minutes (around 343 calories in 30 minutes) |
| Squats | Between 180 and 460 calories per session (highly dependent on the type, intensity, and duration of the session) |
| Lunges | 90 calories per 15 minutes |
| Yoga | Between 180 and 460 calories per session (highly dependent on the type, intensity, duration of the session) |
The best time to exercise
Perhaps the best time to do your daily workout routine is early in the morning. The main reason behind this is that exercising on an empty stomach is the best way to burn stored fat. Even if you feel irritated by the early alarm clocks at first, it will slowly become a habit for you, a good one at that. Say, you wake up every day at 7 am in the morning. This way your biological clock shifts earlier, thereby making you tired quickly in the evening or night. This helps in maintaining the schedule diligently.
However, there have been studies that suggest that working out in the evening can be better as our bodies use less oxygen during that time, which may help enhance our performance and in turn lose weight. Nonetheless, the studies are quite limited and the majority of researchers direct towards morning as the favored time to exercise if you want to lose weight at home.
Diet tips for weight loss
Follow these tips to make sure your weight loss program at home is done properly:
- Do not fall prey to fad diets that promise results in a short amount of time.
- Beware of alluring weight loss pills and belts which may only give short-term results.
- Starving yourself is certainly not the right answer as it can lead to other problems like acidity, nausea, etc.
FAQs:
FAQs:
- Can I lose weight effectively with home workouts?
- Absolutely! Home workouts, when done consistently and paired with a balanced diet, can lead to effective weight loss.
- Do I need expensive equipment for home exercises?
- No, minimal equipment like resistance bands and dumbbells is sufficient. Many effective workouts require no equipment at all.
- How often should I work out at home to see results?
- Aim for at least 3-5 sessions per week for noticeable results. Consistency is key.
- Are home workouts suitable for beginners?
- Yes, many exercises can be modified for different fitness levels. Start at your own pace and gradually increase intensity.
- Can home workouts improve mental well-being?
- Yes, regular exercise at home has been shown to reduce stress, and anxiety, and improve overall mood.
Also read: https://www.healthevoke.com/25-tips-for-weight-loss/