Health & Fitness
5 Simple Exercises to Lose Weight Fast at Home
Advantages of working out at home to lose weight
This is a follow-up piece to the essay “The Ultimate Tips on How to Lose Weight Fast by Exercise”
The best exercise to lose weight fast at home
You can’t out-run a bad diet. Whether you want to lose weight or gain muscle or maintain your current levels, it all starts with the food you put in your body.
One of the first steps to getting started on your journey to healthier eating is to learn about portion sizes.
One of the effective ways to do this is by using an app or website that lets you know how much food is in common household items.
Losing weight is a common goal for many people, but it can be difficult to know where to start.
Eating a lot of calories means extra pounds, which means increased body fat.
There are a lot of fad diets and quick fixes out there that promise results, but they are often hard to stick to or even unsafe.
If you want to lose weight, a healthy diet is a great option to achieve your goals.
If you’re looking for ways to lose weight fast, there are a few things you can do at home at no extra cost to you, and that is through home workouts.
Advantages of home workouts to lose weight
To start a workout routine at home, all you need is your body and a place to exercise.
The best way to lose weight is through cardio exercise, according to the U.S. Department of Health and Human Services.
Just find 30 minutes in your day where you can work out.
If it doesn’t interfere with anything else, your best option is to work out in front of the TV. You can also listen to music while doing abdominal crunches, pushups, sit-ups, and treadmill runs.
Exercises to lose weight fast at home without equipment
If you are not looking to buy or build any type of home gym equipment, then working out at home can be challenging.
And you should, however, attempt to vary your home workouts as much as possible.
Other costs, such as taking the bus or driving to the gym, are eliminated with at-home workouts.
But with a little extra planning, you can lose weight in just 10 minutes by doing 15 exercises.
Here are the best ways to lose weight fast at home without equipment!
The six exercises from the study done at Oxford
When starting an exercise regimen, it is best to see your doctor first, especially if you jump into it after months or years of inactivity. And if you are obese, please take precautions. Again, this blog post shouldn’t be read as medical advice. Thank you.
Start slowly and stop when you are out of breath. Check your heart rate regularly. While they say to do this four times a week, start one day at a time.
The study says if you do them right, you can start noticing results in just six weeks.
These weight-loss exercises double as strength activities that will raise your heart rate and improve your functional movement skills.
All of these exercises can be done in the comfort of your home and without the need to hire a personal trainer. They are simple exercises to do at home for beginners.
Exercise 1 — Single forearm plank
Start in a push-up position with the hands under the shoulders and the legs extended directly behind wider than shoulder-width apart. Squeeze the thighs and glutes while lifting one hand off the mat bringing it to the hip and pressing the other hand into the ground.
Jump back and land softly in plank position with hands shoulderwidth on the floor right in front of feet and shift your weight to them.
Exercise 2 — Basic sit-up
Lie down on your back, with your feet on the floor, knees bent.
Place your hands on either side of your head in a comfortable position.
Bend your hips and waist to raise your body off the ground.
Lower your body back to the ground into the starting position.
Repeat.
Exercise 3 — Knee-high crunches
To your elbows. Just like that come on the way back nice and slow come up squeeze your core. Knees down elbows breathe out the way. Up. This is a great exercise to work your abs and work your core.
Exercise 4 — Basic crunch
1) Lie flat on your mat with knees bent and feet on the mat. Hands at the base of your head and elbows pointed out. 2) Using your abdominals, bring your head and shoulders off the mat and come up into a crunch, then lower with control. Crunch is one of the simple exercises to lose weight on the stomach.
Exercise 5 — Sit-up and twist
Lie on your back with your knees slightly bent. … Lift up your torso and bend to the right until your left elbow touches your right knee. Return to your starting position in a controlled fashion. Repeat the movement on the opposite side and continue, maximizing each repetition.
Bonus Exercise 6 — Dorsal raises
The dorsal raise is an advanced move that engages and works the core muscles; relying on your spine and lower back muscles to raise the upper body from the floor, without using your hands or arms for leverage.
Those are the six exercises according to the YouTube video seen over 10 million times.
Still, you can check other YouTube videos to know what you feel comfortable doing and similar to these basic exercises.
When you exercise, it is one step in rebooting your body.
You would start feeling good with a few gains, like a few centimeters off your waistline.
It will take time to notice the belly fat being shed through exercise.
HIIT (High-Intensity Interval Training)
HIIT workout (High-Intensity Interval Training) is an efficient strategy to burn calories and speed up your metabolism.
The repeated, highly demanding bouts of exercise mixed with times of recovery are the hallmarks of HIIT. You’ll be pushing yourself to the limit during your work periods, according to Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City.
HIIT (High-Intensity Interval Training) is one of the most effective ways to burn calories and speed up your metabolism.
Battle ropes
The strength and conditioning abilities of battle ropes are legendary. All in one long, thick rope, it’s a total body workout for strength, hypertrophy, endurance, power, and cardiovascular health.
Kettlebell swing (KB) exercise
Kettlebell (KB)exercise is enjoying a resurgence as an alternative methodology for training the muscular and cardiovascular systems. The various forms of KB exercises typically emphasize a total body approach to the movements — in a 2012 study.
Just some of the exercises you can add to your HIIT workout you can do at home. Adding a HIIT workout gives you a higher chance of muscle growth.
Key points found in the research
Swimming for 60 minutes three times per week lowered body fat, improved flexibility, and reduced numerous heart disease risk markers, including high total cholesterol and blood triglycerides, according to a 12-week trial of 24 women with obesity.
Swimming also has the benefit of being low-impact, which makes exercise gentler on your joints. This makes it a great option for anyone suffering from injuries or joint pain.
You can develop an exercise routine as you progress in your weight loss journey. As you exercise your resting metabolic rate or RMR, thus you burn more calories and increase your chance to burn belly fat.
Remember to keep to a healthy diet and together with exercise the chances of losing weight becomes higher, but remember your journey is unique to your body,
Different people mean different results. Never compare how fast or how slow you lose weight.
Final thoughts
The best exercise to lose weight at home will all depend on you. There are no shortcuts.
Remember to always begin at a moderate pace, and doing it regularly will make your exercise routine easy on your body.
If you are looking for an exercise for weight loss in 7 days, there is none that I can share with you, because there is no miracle diet or exercise it will take a lot of hard work on your part to achieve what you have always been dreaming of, a healthy body by losing the extra pounds and burn belly fat.
One piece of advice is you can mix and match the best exercises for weight loss, as I have outlined above, for you to create your 4-week workout plan for weight loss.
Our journey to good health starts with our decision to commit, and one must never forget there is no failure but a temporary setback when we miss our targets and goals, silence our inner critic, and love ourselves.
Sources:
- The 8 Best Exercises for Weight Loss
- How to Lose Weight Fast by Exercise
- The 10 Best Exercises for Weight Loss
- 11 Best Exercises for Weight Loss, According to Experts and Research
Thank you for reading. This is Part II of an essay series. Read Part I here.
Disclaimer: I’m not a health professional and what you are reading is my opinion only the information is from the Internet that is readily verifiable. Thank you.
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