13 Best Exercise for Weight Loss at Home

Exercise plays an important role in your overall health. Good health and weight loss are related to each other. If a person has a fatty then they are more prone to several disorders like hypertension, diabetes, cholesterol, and other cardiovascular problems. Exercise helps you to manage these crucial conditions.

if you are looking for the Best exercise for weight loss at home this article is really helpful.

Importance of exercise to loss weight

Exercise plays a vital role in human life to reduce weight and prevent many chronic diseases like diabetes, hypertension, cholesterol, etc. Two important things that need to be considered to decrease weight are exercise and dieting. The balance between exercise and diet is very important. In your everyday routine, if you only follow a diet and do not exercise or not follow your diet then you will see your body behaving very differently.

Exercise has a lot of benefits attached to it along with weight loss. Exercise helps to improve your mood, strengthens your bones, and reduces the risk of many chronic diseases.

Here, we explain the benefits of doing a weight loss exercise.

• Helps to Improved Cardio Health
• Helps to Increased Muscle tone
• Helps to Balanced Metabolism
• Helps to Improved Respiration
• Helps to Increased Flexibility
• Helps with Stress Management
• Helps to Increase our Energy Levels
• Helps to improve muscle health
• Helps to improve sleep
• Decrease the risk of chronic disease

Best Exercises to Lose Weight At Home

So, here we explain to you the best and most popular exercise programs that you can practice at home and make yourself stronger, fitter, and healthier.

Aerobic Exercises

Following are the few best Aerobic exercise you can do at Home.

Walking

Walking is a well-known exercise for weight loss. Walking at a fast speed is a great way to for burning calories. This exercise program puts minimal stress on your joints and can be incorporated into your daily activities.

According to different studies, A 70-kg person burns around 167 calories per 30 minutes of walking at a pace of 6.5 kph. It is also observed that an individual can decrease their body fat by an average of 1.5% and waist circumference by 2.6 cm by walking for 60-70 minutes 3 to 4 times a week.

Jogging and Running

Jogging and Running both are considered the king of weight loss exercises. Both exercises are total body-integrated exercises. This will strengthen your lower limb muscles and be very effective for tummy fat. The major difference between running and jogging is the area. Jogging is between 6 – 8 kph and running will be around 10 to 15 kph.

Running and Jogging will approximately help burn 375 calories in half hour respectively. The combination of these two exercises will certainly help to improve your muscular strength and overall body weight to keep you fit and healthy.

Exercise Pattern

• Set aside one hour of your time and include these three exercises in your daily routine.
• begin with this exercise by walking for 15 to 20 minutes. Increase your space and start Jogging for the next fifteen minutes.
• With a constant increase in space, run for another fifteen minutes.
• Reduce your space and come back to jogging for ten minutes.
• Relax your body and slow down your pace and walk for five minutes.

Cycling

If you have a bicycle at your home then cycling is the best exercise for weight loss. This will also improve your fitness level. Cycling is a non-weight-bearing exercise so, it will not put much pressure on the joints. If you do not want to go outside from the home then the stationary cycle is an option to do cycling.

Skipping or Jumping Rope

This exercise offers a complete body workout and helps you to increase your muscle strength and metabolism, and burn a lot of calories in a short time.

This exercise done regularly will bring in calmness and help to reduce depression and anxiety. This workout also improves your heart rate which results in faster pumping of blood over the body to keep your heart in a better and healthy condition. Along with your heart, this exercise takes care of your heart and lungs by keeping them functioning and healthy.

Everybody has a different body type and which makes the process obtain different results. Decreasing 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 in 60 seconds.

Exercise Pattern

• To perform this you have to stand On a flat surface, stand with your back straight.
• Your feet should be together and pointing straight. your hand should be straight pointing downwards close to your thighs.
• Jump off the floor and let your rope pass under your feet and bring it back. Repeat these steps and increase your jumping speed constantly.

Planks

Plank is one of the effective exercises for full-body workouts. The main advantage of Plank’s workout is it will all major muscles in the body. It will strengthen your core, shoulder, arms, chest, back, and hip muscles. Along with these benefits, plank exercises also help in burning the extra fats and calories from the body.

The plank exercise seems to be a simple and easy one but it is quite exhausting and intense. The plank exercise is a great
example of maintaining the position for a longer time in your workout then it gives better results. You have to focus on holding your plank position for a longer period to find fast and better results.

The Plank exercise has different variations and all target different muscles in our body. Each variation helps improve
your core strength, body balance, endurance, and posture.

Plank Exercise Variations

The Standard Plank: This is also called The Extended Arms Plank. This is the best position suited for beginners who are
looking forward to improving their core strength. This workout is best for improving metabolic activity and digestion. The forearm. Plank variation is an identical version of the extended arms plank. This variation targets the core, arms, shoulders, and back.

The Mountain Climbers:

This variation is considered one of the most intense variations of the plank exercise. Mountain climbers do a full-body workout that burns extra calories and fat from the body. The targeted muscles of the body are the biceps, hamstring muscles, core, triceps, and chest.

Exercise Pattern

• To begin this exercise you have to Get down into the Push-Up or Standard Plank Position.
• Now flex your left knee and pull it towards your chest.
• Push your left knee back to your starting position.
• Now bend your right knee and get it towards your chest.
• Push your right knee back to your starting position
• Continue the above steps around 20-30 times.

The Reverse Plank:

The reverse plank variation is one of the standard planks but is done in a reverse manner. This workout is a great way to stretch your body. A workout that decreases unnecessary fats and calories from your body. It will help to strengthen your core, shoulders, back, chest, and gluteal muscles.

Exercise Pattern

• To perform this variation you have to Sit down and extend your legs in front of you.
• Put your hands behind your hips for your upper limb support.
• Now raise your hips by straightening your hand and form a straight line with your body.
• Hold this position for 30-60 seconds.
• Repeat these steps and methods around 15-30 times.

Push-Ups

Push-ups are well-known exercises and this workout can be done at any time, any place, and by anyone. This exercise is very useful for weight loss as it pushes your body away from the floor and exerts energy which in turn burns calories.

Push-up exercises are good as it burns calories quickly and makes 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 exercise help to build more lean muscles in our chest, shoulders, biceps, and triceps. If you keep doing push-ups for weeks or 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

• To perform this exercise you have to lie on a flat surface.
• Put your hands facing forward and slightly wider than your shoulder width.
• Place your feet together or slightly apart in a comfortable position. In the starting phase, you can keep your feet further apart until you find a proper balance.
• Now flexed your shoulders as low as possible towards the ground and push up back and extend your arms.
• Repeat these steps for 10 to 15 reps and 2 to 3 sets.

Pull-ups

Pull-up exercise focus on several muscle groups that burn more calories as a lot of muscles like the biceps, triceps, back, and core are working together. This exercise can help you to get in shape, increasing your ability to burn fat and boosting your metabolism. To complete a pull-up it nearly takes 10 to 15 muscles and the primary muscles are your lattisimus dorsi and biceps.
According to the study, doing a pull-up workout will help you burn nearly 10 to 15 calories in 60 sec. It is recommended that at least 140 minutes of moderate-intensity or 70 minutes of vigorous-intensity workout have to be done each week as cardio is one of the best ways to burn calories.

Exercise Pattern

• Hold the pull-up bar with your arms fully stretched by standing straight.
• Now flex your knees and pull yourself until your chin clears the bar.
• Come back to your starting position slowly.
• Repeat these steps for 10 to 15 repetitions and 4 sets.

Squats

Squatting exercises are well-known as muscle-strengthening exercises. The main goal of this exercise is to improve lower limb muscle strength. Squatting helps to burn calories and prevent fat from accumulating in your lower limb of the body. Squatting helps to improve your mobility and also balance. A beginner should aim for 2 sets of 10-15 repetitions of at least one type of squat to expect better results.

Exercise Pattern:

• To perform this exercise you have to Stand straight with your feet wider than your hip width with toes facing front.
• By flexing your knees and ankles push your hips back.
• Sit into a squatting position by keeping your heels and toes on the floor.
• Keep your knees flexed up to a 90-degree angle and pose yourself parallel to the ground.
• Extend your legs by pressing your heels and return to the initial position.

Lunges

Lunges is a well-known strength training exercise to strengthen and tone your lower limb muscles and improve overall fitness and athletic performance. This exercise mainly focuses on strengthening your back, hips, and legs.

This exercise helps to build lean muscle and decrease body fat. It will important to push yourself and include lunges in a
high-intensity workout routine with the help of heavyweights. The single-leg movements involved in this workout stabilize
muscles to develop balance, stability, and coordination.

Exercise Pattern

• To perform this exercise you have to Stand straight with your back and abdominals upright.
• Flexed your knee by keeping your left leg in the front.
• Now, flexed your knee until your left thigh is parallel to the floor and your right one perpendicular.
• Your front knee should be above your heel.
• Come back to the initial position and bring your feet together.
• Repeat the above steps with your right leg.
• 30 to 40 repetitions of alternate lunges are very helpful.

Along with exercises that need to be done at your place for weight loss. There have many other factors and methods that can be helpful to lose weight.

Yoga

Yoga has proved to be an effective weight loss therapy. It is believed to be developed by Rishis and Brahmans and has five basic principles: Exercise, Diet, Breathing, Relaxation, and Meditation.

The combination of Yoga, exercise, and healthy eating has proven beneficial as it helps to decrease weight along with keeping your body and mind healthy. It will also improve your mindfulness and relationship with your body.

• Warrior Pose (Virabhadrasana)
• Triangle Pose
• Shoulder Pose
• Bridge Pose
• Bow Pose
• Plank Pose
• Downward Dog Pose
• Sun Salutation

Calories Burned With Different Exercises

Here is a quick guideline for you to burn your counted calories by doing proper exercise. Note that these are just general amounts of calories and the actual amount will depend on a variety of factors like your weight, age, fitness level, the intensity of your workout, and the time you put into different exercises:

Exercise Calories Burned

Jogging/Running 400 to 700 calories per hour
Skipping Rope 600-2300 calories per hour depending on the weight you use
Planking Between 3-5 calories per minute (150-300 calories per hour)
Mountain Climbers Planks 550 – 700 calories per hour
Pull-ups 1 to 2 calories per pull up
Push-ups About 170 calories within 12 minutes (around 350 calories in 30 minutes)
Squats 20-44 calories every 5 minutes (100-222 calories every 25 minutes)
Lunges 100 calories per 15 minutes

Yoga Between 200 and 460 calories per session (highly dependent on the type, intensity, and duration of the session)

Best time to exercise

The best time to do your daily workout routine is in the early morning. The main reason to do exercise in the morning is that exercise on an empty tummy is the best way to burn stored fat. Even if you feel terrible about 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 6 am. This way your whole schedule shifts earlier, thereby making you tired quickly in the evening or night. This will helps you to go sleep earlier and wake up early in the morning.

Diet tips for weight loss

• Follow the below tips to make sure your weight loss program at home is done in the right way.
• Don’t fall prey to fad diets that promise results in a short amount of time.
• Do not take weight loss pills and belts which may only give weight loss for a tiny period.
• Not eating when you feel hungry is certainly not the right answer as it can lead to other problems like acidity, nausea, etc.

Author: Priti Tirgar