Mostly everyone is looking to lose weight and get to their slimmest best. As you shed the extra fat in your body, you don’t just tend to look younger, your risk of developing obesity, diabetes, high BP, and cardiovascular ailments also get reduced significantly. A healthy lifestyle that includes nutritious meals, regular exercise, sound sleep, and adequate hydration can accelerate the process of weight loss. Some of the best exercises for weight loss at home are:
HIIT on a treadmill:
Treadmill workouts are great for fat-burning exercises at home and if you are consistent, you can easily lose up to 10 lbs of weight in a month. A great strategy would be to follow interval training to lose more weight and achieve your fitness goals in less time. Finish your warm-up and walk at a speed of 3 mph for 5 minutes followed by a run at 9 to 10 mph for 30 seconds, slow down to walk again at 3 mph for a minute. Follow five to six repetitions. You can increase the time duration and set for an even more intense workout.
Outdoor bikes or stationary exercise bikes also offer a fabulous lower body workout with less impact on your joints. The pedaling movement provides perfect resistance to increase your heart rate, burn calories, improve flexibility and lose weight. The muscles of your legs and core get a great workout on the bike, which has the added comfort of a cushioned seat. Bikes have display settings that tell you the time, and distance covered along with calories burned.
Kettlebell Swing as an exercise has remarkable benefits including a boost in metabolism & overall strength, besides burning a whole lot of calories. Make sure to invest in the right kettlebell weight, starting with lighter and scaling up as you build stamina. The weight could range anywhere between 12 to 35 pounds. Stand with your feet apart holding a kettlebell in your hands. Accelerate the kettlebell up through the gap between your thighs to straighten up your arms. Repeat for a few minutes.
It is simple yet one of the most effective forms of cardio exercise to lose belly fat in 1 week. Doing burpees improves flexibility and muscle tone. Just take a standing position, get in the plank mode, lower your chest to do a push-up, kick your feet back to their original position. Get up, jump and repeat it from step one. Burpees are great because they are a complete body workout encompassing a squat, press-ups, and jump squat. It utilizes multiple muscles, increases your heart rate triggering fast calorie burn.
Squat Jumps are excellent for weight loss and strengthening your hamstrings, glutes, calves, and back muscles. Essentially, squat jumps are a part of the powerful plyometric exercises that are super efficacious to fire up your calories, build lower body strength, and lose weight. Stand tall with your feet shoulder-width apart. Bend your knees and then lower your hips, pushing your knees out over your toes. Initiate the jump, get off the floor, descend back into the squat position again. Go for repetitions.
With age, we start losing important muscle mass and instead, start storing fat. Since muscle burns more calories than fat, our metabolism begins to slow down. To reverse this process and gain our muscles back, we should do weight training that’s also useful in shedding stubborn body fat, increasing bone density, boosting metabolism and augmenting our stamina. Weight training can increase a person’s metabolic rate for up to 12 hours after a workout helping you burn calories even while sitting.
Lunges can activate the muscles of your hips, glutes, hamstrings, and calves, elevating your endurance, strength, and metabolism. If done regularly, this powerful exercise can help you tone up your core and meltdown the belly fat. Stand with your feet at a hip-width distance and then, take a large step forward with one leg. Keep your weight on the front as you lower your hips. Descend until there is a 90-degree bend in both knees with weight evenly distributed between both legs. Come back to the starting position. You can choose from a number of lunge variations.
Mountain climbers are the best exercise to lose weight that raises your heart rate while enhancing your core strength and elevating your calorie burn rate. With no special skills or equipment needed, you have to run your knees in and out from a push-up position. They work on multiple body parts including arms, back, shoulders, core, hips, and legs simultaneously. A 130-pound person is expected to burn around 650-700 calories per hour with mountain climbers’ workouts.