We always look for easier options, don’t we? Similarly, when it comes to breaking the sweat, we start looking for effective exercises to lose weight at home. “It is said that Sweat Is Magic, Cover Yourself In It Daily To Grant Your Wishes”. This statement really stands true when you take a fitness challenge and get determined to tackle it down. Regular physical activity is the key to fitness, good health and eventually weight loss. However, at first, you may think going on crash diets or adopting diet plans for weight loss will be much easier than the regular workout.
Well for some time it seems true but as soon you return to your regular diet, you end up gaining weight once again. Keeping in mind that not every beginner is motivated enough to do intense workouts, I have compiled few effective yet most easy exercises to lose weight without hitting the gym.
It is commonly observed that the regularity of the exercises is directly proportional to the interest or keenness of individual in it. And the latter is directly related to the simplicity of the workouts, the ease of doing them and also their being safe to the body.
Sometimes tedious exercises ruin the whole fitness plan ending up nowhere. So forget all those troubled tedious workouts, here are top 10 best exercises to lose weight at home that ain’t complex yet effective and efficient in execution. Let’s have a look:
1. Cycling for Weight Loss
Cycling is a healthy, low-impact exercise that can be enjoyed by people of different age, from children to old ones. Also with being a fun filled activity, cycling is helpful in building up muscles, developing strength and stamina, easy and the intensity could be managed according to the requirement.
It increases cardiovascular fitness, muscle strength, and flexibility improve joint mobility, decreases stress levels, improves posture and coordination, strengthens bones, decreases body fat levels, prevents or manages the disease by boosting immunity and reduces anxiety and depression. This is absolutely inexpensive and easy exercise for weight loss.
2. Skipping- Fastest Exercise to Lose Weight
Skipping rope may make you nostalgic by reminding you of childhood days, but the fact is, it is one of the best exercises to lose weight at home that fitness experts suggest to include in the daily routine. According to study 15 minutes of skipping is more efficient in burning calories when compared to around 40 minutes of running. Skipping is easy, cheap, could be done both indoors and outdoors and last but the most important is quite safe to execute.
Skipping is helpful in improving heart rate, toning upper and lower body, losing weight in a shorter period, achieving healthier skin, improves bones and joints and thereby preventing osteoporosis, helps in boosting metabolism, helps in attaining proper body balance, agility and coordination. Hence skipping could be considered as a full body workout and is an excellent cardio activity before your weight training programs.
3. Crunches- Exercise to Lose Belly Fat
Image Credits: Livestrong.com
Crunches are one of the core exercises to lose weight especially belly fat. Core area refers to the abdominal region of the body that needs a lot of targeted effort. Crunches help in improve your balance by strengthening your abdominal muscles. Strong core muscles improve your posture, which helps you function efficiently in everyday life and sporting events. A healthy posture also helps prevent lower back pain and muscle injury.
This exercise is a boon to those people who wish to tone down their bellies and want a flat abdomen or even ‘packs.’ For performing crunches, you need to lie flat on your back, fix your feet to the ground while making an inclined plane by raising your knees upwards. Now consider your waist-hip region as the fulcrum and try to build your anterior body and move it towards your knees. Follow this too and fro, count the reps and try to increase gradually.
4. Reverse Crunches- Easy Exercises for Weight Loss at Home
Reverse Crunches also forms the part of core exercises. These are derived from the crunches mentioned above but are performed in a different manner to achieve benefits targeting the lower abdominal region. They also help in gaining strength to the legs and the knees.
To perform reverse crunches, one needs to lie on the back. Next is to fix the anterior portion of the body to the ground till the waist and move the legs, folding simultaneously, together towards the anterior side so that the knees could touch the chest region. Keep a check on the stats. This undeniably one of the easy excercises to do at home to lose weight.
5. Jumping Jacks – Exercises to Lose Weight at Home
Jumping jacks may seem reminiscent of our school days, but they are one of the evergreen exercises to lose weight. They could be essential components of regular training sessions and an excellent and easy way to work out. These help in breaking from the sedentary lifestyle, elevate your heart rate, burn some calories, and melt away some fat. Taking even a one-minute jumping jack break can do wonders for your happiness, health, and overall well-being. Jumping jacks are primarily an aerobic workout that helps to tone the cardiovascular system and promote stronger heart health.
It’s a full body exercise in which all of your muscle groups are engaged at once, even your abdominal muscles. The jumping jacks could be performed by jumping up and thereby coming to the original natural position. While jumping the hands need to be raised up clapping overhead and the simultaneously moving the foot apart. While coming down hands and legs should come to their normal original respective positions. It helps to improve muscle tone and flexibility, boost metabolism and hormonal functions and weight loss consequently.
6. Superman – Exercises to Lose Body Fat at Home
This exercise got its name from the position of the legs and hands in which Superman flies in the sky. This exercise is very useful in developing the abdominal region what is called as core and the back portion. Along with the weight loss, it also helps in strengthening the back of the individuals. The back problem has commonly appeared as a major impediment in the life of professionals that itself is the result of the profession. The continuous sitting jobs at the desk and all day traveling has lead to back problems.
Superman could serve in these cases by making the muscles and the bones of the vertebral column strong and flexible. Superman could be performed by lying on the stomach and extending the arms alongside the ears in the front. The legs should be joined. Using the muscles of your back with a little help from your glutes, raise your legs and torso off the ground. Keep your legs straight and reach your fingertips away from you. Hold up to your stamina and gradually recede. Do 8-10 reps and you are done!
7. Squats- Best Exercise to Lose Weight
Squats are powerful exercises that could be a part of everyone’s everyday routine. The squats are full body exercises to lose weight that re-energises the whole of the body. They affect glutes, abdomens, legs, knees, ankles and lower back. They help in burning extra calories, ease out deposited fat, maintain mobility and balance, prevents injuries, boosts the sports performance by jumping higher and running faster due to stronger muscles, tone your backside, abs and entire body, and also helps in draining out wastes during perspiration.
To perform a squat stand with your feet just over shoulder width apart. Keep your back in a neutral position, and keep your knees centered over your feet. Slowly bend your knees, hips, and ankles, lowering until you reach a 90-degree angle. Return to starting position and repeat. Breathe in while squatting and breathe out while moving to original position.
8. Lunges For Weight Loss
The lunges are safe to do, easy to learn and effective exercises to lose weight that could prove its significant role in the long term. It targets the quadriceps and the glutes most intensely but also hits the hamstrings, calves, and core. Lunges being unilateral exercise trains one side of the body at a time and hence leading to maintenance of proper bodily balance. The lunge is an important activity that tends to make the lower body more functional by a continuous workout. You can “even out” strength and muscular imbalances by bringing your weak side up to par with your stronger side.
It also helps in improving the Hip Flexor flexibility and improves gluteal muscles activation. The lunges also help in core area development and also in strengthening the back area and the spine. To perform a lunge exercise, it’s essential that you lower straight down with your pelvis flexed forward and your back straight. Ensure that you step your foot far enough forward so that the middle of your front knee is directly above your ankle during the downward motion. Lower your hips until your knees are about 90 degrees bent and place your weight on the back two-thirds of your front foot during the exercise. Stay and return to the original. Repeat for the other side.
9. Wall Pushups
Pushups are good exercises to lose weight and for building up the core, chest, triceps and even the shoulders. But some people find it hard to execute, and some other aren’t able to do it because of strain and stress on the back. Wall Pushups are relatively easier to perform and are effective too. They also help in working on the same set of muscles with nominal stress on the back portion.
For wall pushups, first chose a wall that has space to accommodate you and would be free of any obstacles like corners, etc. Avoid any wall hanging or so, that would be advisable. Maintain an arm’s length distance from the wall and place your hand’s width apart, parallel and along your shoulders. Push yourself towards the wall and gradually recede using the strength of your arms. Repeat and read the counts.
10. Running/Jogging/Brisk Walking- Effective Exercises to Lose Weight
These are one of the best set of exercises to lose weight that collectively or individually. The best part is any age group can perform these cardio exercises. They can be a part of daily cardio exercises and also serve as warm-up activities before strenuous training exercises. Running can be performed anywhere outdoors while enjoying the environment or the company of friends. If you find it difficult outdoors, it can also be done indoors with the help of related machines enjoying TV or in seclusion. These cardio exercises assist in losing overall body weight and burn sufficient amount of calories.
I have mentioned all three of them together as they can be done alternately and intermittently for best results. Chalk out your schedule accordingly for example if on this day you opt for jogging, go for brisk walking tomorrow. Do them with due breaks in between like run for 500 meters followed by 200 meters of brisk walking and then run again. This would increase stamina and help in losing weight at a faster rate.
Hence at least it’s the Smart work that pays and not just the Hard Work. Choose your exercises to lose weight accordingly and stick to your plan; don’t carve yourself to bones just eat well, eat right. Moreover isn’t it great that you didn’t have to throw a big chunk of your hard earned money for the gym! Lastly, losing weight is not a magical overnight event so stay calm, stay healthy and keep exercising!!