7 Best Exercises To Lose Weight At Home

Best Exercises To Lose Weight At Home: Physical activity is essential for good health. Weight loss and improved health are interrelated. If a person has a high body mass index, they are susceptible to a number of diseases, such as hypertension, diabetes, elevated cholesterol, and cardiovascular issues. Additionally, physical activity becomes crucial for the effective management of these conditions. If you have been diagnosed with diabetes, you can use these exercises to control your blood sugar levels.  

Exercising and nutrition are two essential factors to consider when trying to lose weight. The equilibrium between the two is crucial. If you follow your diet and neglect exercise, or if you exercise strenuously and do not follow your diet, your body will behave very differently in your daily routine.

Exercise has numerous benefits in addition to weight loss. Exercise enhances one's disposition, fortifies one's bones, and reduces the risk of numerous chronic diseases. People tend to stop exercising because they lack the time to go to the gym or cannot afford to hire personal trainers to guide them through their fitness journey.

Here are defining 7 Best Exercises To Lose Weight At Home

7 Best Exercises to Lose Weight At Home

So, here we would like to suggest to you the 7 best and popular exercise programs that you can practice at home and make yourself stronger, fitter and healthier. 

1. Aerobic Exercises

Walking is regarded as one of the most effective exercises for weight loss. Walking at a rapid tempo is an excellent way to expend calories. A form of exercise that places minimal burden on your joints and can be incorporated into your daily routine.

According to numerous studies, a 70-kg person who walks at 6.4 kilometers per hour for 30 minutes consumes approximately 167 calories. By walking 50-70 minutes three times per week, an individual can reduce their body fat by an average of 1.5% and their waist circumference by 2.80 cm.

Jogging and running are regarded as the monarch of exercises for weight loss. These are exercises that target the entire body. It will strengthen your legs and effectively reduce abdominal obesity. The primary distinction between running and strolling is speed. Jogging is between 6 and 9 kilometers per hour, while running is approximately 10 kilometers per hour.

Approximately 372 and 298 calories are burned per 30 minutes when running and jogging, respectively. The combination of these three exercises will undoubtedly assist in enhancing your muscular strength and maintaining a healthy body weight. 

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 and slow down your pace and walk for 5 minutes.

2. Skipping or Jumping Rope

Skipping provides a full-body activity that increases muscle strength, metabolism, and calorie expenditure in a brief amount of time. 

Regular exercise will bring about tranquility and help alleviate depression and anxiety. Additionally, the exercise raises your heart rate, resulting in a quicker pumping of blood throughout your body and a healthier heart. Along with your heart, this exercise maintains the health and functionality of your airways.

Due to the fact that each individual has a unique physique, the procedure yields varying results. Skipping will help you expend more calories than you consume, which is the only way to lose weight. This form of exercise consumes approximately 1,300 calories per hour. 

Exercise Pattern

• 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.

3. Planks

The Plank Pose or Plank exercise is among the most effective total-body exercises. The greatest benefit of the Plank exercise is that it targets the majority of the body's main muscle groups. It strengthens your abdominal, shoulder, arm, chest, back, and pelvic muscles. In addition to these advantages, plank exercises aid in the rapid combustion of excess lipids and calories. 

A workout that appears basic and easy, but is actually quite taxing and strenuous. The plank exercise is an excellent illustration of the maxim that the longer you exercise, the better your results. To achieve faster and better results, you must concentrate on holding the plank position for an extended duration.

Different variations of the plank exercise target various muscles and body regions. Each variation is extremely beneficial and continues to improve your abdominal strength, body balance, stamina, and posture. 

Plank Exercise Variations

The Standard Plank: Additionally referred to as The Extended Arms Plank. This position is ideal for novices who wish to strengthen their core. This exercise is excellent for enhancing metabolic function and digestion. The forearm variation of the plank is identical to the extended arms variation. This exercise routine targets the core, limbs, shoulders, and back.

The Mountain Climbers: Considered one of the most strenuous plank variations. A total-body workout that eliminates extra calories and body fat. This workout focuses on the biceps, hamstring muscles, core, triceps, and chest.

Exercise Pattern

• Get down into the Push-Up or Standard Plank Position.
• Now bend your right knee and pull it towards your chest.
• Push your right knee back to your initial position.
• Now bend your left knee and get it towards your chest.
• Push your left knee back to your initial position
• Continue the above steps around 20-25 times.

The Reverse Plank: This variation of the conventional plank is performed in reverse. This exercise is a fantastic method to stretch your body. A workout that eliminates unwanted lipids and calories from the body. It strengthens your abdominal, shoulder, back, chest, and gluteal muscles. 

Exercise Pattern

• Sit down and extend your legs in front of you.
• Place your hands behind your hips for your upper body support.
• Now lift your hips by straightening your hand and form a straight line with your body.
• Hold this position for 40-60 seconds.
• Repeat these steps and methods around 20-30 times.

4. Push-Ups and Pull-Ups

One of the most prevalent exercises, push-ups can be performed at any time, in any location, and by anyone. Push-ups are beneficial for weight loss because they push the body away from the earth and employ energy, which consumes calories. 

Push-up exercises are beneficial because they burn calories rapidly and force you to concentrate on your upper body's larger muscles. Additionally, push-up exercises target the chest, shoulders, back, biceps, and triceps. Performing push-ups will also strengthen your abdominal muscles and make you physically healthy.

Push-ups aid in the development of leaner chest, shoulder, biceps, and triceps muscles. If you practice push-ups for weeks, months, or years, you will gain a great deal of muscle mass, and your body will need to burn calories to maintain that muscle mass. 

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 and push up back and straighten your arms.
• Repeat these steps for 15 reps and 3 sets.

Multiple muscle groups, including the biceps, triceps, back, and abdomen, are targeted during pull-ups, resulting in a higher caloric expenditure. This workout can help you get in shape by increasing your fat-burning capacity and revving up your metabolism. Nearly 15 muscles are required to perform a pull-up, with your lats and biceps being the most important.

According to the study, performing pull-ups will help you expend approximately 10 calories per minute. As cardio is one of the most effective methods to expend calories, it is suggested that at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise be performed each week.

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. Squats

Squat exercises are considered muscle-building exercises. The primary objective of this exercise is to strengthen the lower body. Squats help expend calories and prevent the accumulation of obesity in the lower body. This exercise increases both your mobility and equilibrium. For optimal results, a beginner should strive for three sets of 12 to 15 repetitions of at least one form of squat.

Exercise Pattern:

• Stand straight with your feet wider than your hip width with toes facing front.
• By bending your knees and ankles push your hips back.
• Sit into a squat position by keeping your heels and toes on the ground.
• Keep your knees bent to a 90-degree angle and pose yourself parallel to the floor.
• Straighten your legs by pressing your heels and return to the standing position.

6. Lunges

Popular strength training that strengthens and tones the lower body, as well as enhances overall fitness and athletic performance. The primary purpose of lunges is to strengthen the back, pelvis, and thighs. 

Lunges aid in lean muscle development and fat loss. It is essential to challenge yourself and incorporate lunges into a high-intensity workout routine involving hefty weights. These exercises develop balance, stability, and coordination by stabilizing the musculature through single-leg exercises. 

Exercise Pattern

• Stand straight with your back and abs upright.
• Bend your knee by keeping your right leg in the front.
• Now, bend your knee until your right thigh is parallel to the ground and left one perpendicular.
• Keep your front knee above your heel.
• Come back and bring your feet together.
• Repeat the above steps with your left leg.
• 30 reps of alternate lunges are very helpful.

In addition to exercises that must be performed at home for weight loss. There are additional factors and techniques that can aid in weight management. Learn more about weight management and weight loss by clicking here.

7. Yoga

Yoga, a 5,000-year-old practice, has proven to be an effective method of weight loss. It is believed to have been created by Rishis and Brahmans and consists of five fundamental principles: Exercise, Diet, Breathing, Relaxation, and Meditation.

The combination of yoga and healthful eating has proved effective for weight loss and maintaining a healthy body and mind. Additionally, it enhances your awareness and relationship with your body. In addition to lowering blood sugar levels, yoga for diabetes can also help to strengthen the body. 

Along with weight loss as its benefit, Yoga has more benefits to offer such as:

1. Improved Cardio Health
2. Increased Muscle tone
3. Balanced Metabolism
4. Improved Respiration
5. Increased Flexibility
6. 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.

Also read: 6 Surprising Health Benefits of Pumpkin

Some of the yoga poses that should be practised for weight loss are:

1. Warrior Pose
2. Triangle Pose
3. Shoulder Pose
4. Bridge Pose
5. Bow Pose
6. Plank Pose
7. Downward Dog Pose
8. Sun Salutation

Calories Burned With Different Exercises

Here is a fast reference to the number of calories burned per minute by various exercises. Note that these are only estimates and that the actual quantity will depend on a number of variables, including your weight, age, fitness level, the intensity of your exertion, and the time you devote to each exercise: 

Best time to exercise

Perhaps the ideal time to complete your daily exercise routine is in the early morning. This is because exercising on an empty stomach is the most effective method to eliminate stored fat. Even if you are initially annoyed by the early alarm devices, it will eventually become a positive habit for you. Say that you wake up daily at 7 a.m. Thus, your biological schedule adjusts earlier, causing you to become exhausted in the evening or at night. This helps to ensure that the schedule is strictly adhered to.

However, studies suggest that working out in the evening may be preferable because our bodies use less oxygen in the evening, which may improve our performance and lead to weight loss. However, the studies are quite limited, and the majority of researchers recommend exercising in the morning if you wish to lose weight at home.

Diet tips for weight loss

Follow these tips to make sure your weight loss programme 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.