Include at least 45 to 50 squats a day into your workout routine for a toned lower body. They also strengthen your knees and ankles which can help prevent joint injuries. There are several variations of squats, all of which target the muscles in your core, hips, thighs and calves. Squats are an exercise that can simultaneously help you build muscle, burn calories and strengthen your joints. Start with three sets of planks, with each set lasting 45 to 60 seconds, and slowly increase the number of sets as you get used to the activity. Planks help you strengthen your arms, shoulders, back, spine and core, while burning fat in the process. This exercise may look easy, but holding a plank requires you to engage most of the muscles in your upper body. Start with 30 push-ups and 10 pull-ups a day and gradually increase the number as your muscles get accustomed to the workout. These exercises help you build and tone your muscles, which helps you burn more fat in the long run. Push-ups target the muscles in your upper body like your triceps, pectorals and your shoulders, and pull-ups strengthen the muscles in your back, upper arms and shoulders. Push-ups and pull-ups are perhaps the most commonly known bodyweight exercises. Just 15 to 20 minutes of skipping every day can help you lose weight. It combines the advantages of both cardio and HIIT workouts to give a good weight loss result. This childhood activity can be a fun way of losing weight in your adulthood. A 30-minute HIIT workout can help you burn anywhere between 200 to 450 calories. HIIT workouts like jumping jacks, high knees, mountain climbers, step aerobics, side kicks, etc., can help you burn more calories in a short period of time. This pattern is repeated for several cycles. HIIT is short for High-Intensity Interval Training, and as the name suggests it includes small periods (15 to 60 seconds) of intense activity followed by an equal period of rest.
Experts recommend at least 30 to 45 minutes of regular cardio training for weight loss. Examples of cardio workouts include walking, jogging, running, swimming, cycling, dancing, etc. This improves fat burning and aids in weight loss. Try adding most, if not all of these exercises to your exercise regimen to get the best weight loss results.Ĭardio or aerobic exercises are activities that raise your heart rate and breathing rate, which improves the supply of oxygen and blood to your muscles.
It is also associated with a rise in the levels of hormones like endorphins and serotonin, which improve your mood, lower your chances of depression, ease anxiety, relieve stress, and reduce pain. Physical activity is also linked to a drop in the levels of stress hormones. Additionally, when your heart is strong, it requires less effort to pump blood throughout your body, and this lowers your blood pressure.Įxercise can help kick start your metabolism which promotes weight loss and also elevates your energy levels. Regular exercise can strengthen your heart and lower your risk of developing heart diseases. When you perform intense physical activity, your body uses the extra sugar in your liver, muscles, and blood for energy, which brings your blood sugar levels down to normal. It can help lower your blood sugar levelsĮxercising regularly can help reduce your risk of developing Type 2 Diabetes by lowering your blood sugar levels.If you feel the same way, working out at home can help you lose weight and maintain good health. Gym anxiety is a real thing and it could cause people who experience it to give up on their fitness goals. It might be a good option for beginnersĭo you feel overwhelmed when you go to a gym? You’re not alone.Exercising at home also cuts down on the travel time between your home and the gym, as well as the expense of a gym membership. You can fit in a quick 15-minute exercise session between office hours and housework. If you are on a tight budget or can’t make time to go to a gym, exercising at home is your best option for weight loss.
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