5 best exercise to lose weight at home

 

    According to a study, most American adults are increasing to weight loss every year(1)
     Apart from weight loss, exercise has been linked to so many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases(2) 

running

1. Aerobic Exercises:

                Aerobic exercise (also known as endurance activities,^[3] cardio or cardio-respiratory exercise) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process.

                Exercise such as burfee push up, mountain claim, pull up are excellent workouts that help you to lose weight and tone the muscle structure of the body.

HOW TO DO:

EXERCISE	SETS	DURATION
MOUNTAIN CLAIM	3	30 sec
BURFEE PUSH-UPS	3	30 sec
Cardio in stairs	3	45 sec
Tap jump	3	30 sec

               Do this combination of workouts 2-3 times/ week 

EQUIPMENT:

            There is no need for equipment

Health benefits:

• Strengthening the muscles involved in respiration, 

• Strengthening and enlarging the guts muscle, to enhance its pumping efficiency and reduce the resting pulse, referred to as aerobic conditioning

• Increasing pain tolerance

• Increasing the total number of red blood cells in the body, facilitating the transport of oxygen

• Improving psychological state, including reducing stress and lowering the incidence of depression, also as increased cognitive capacity

• Reducing the risk for diabetes 

• Reducing the danger of death due to cardiovascular problems

• Lowers total cholesterol

• Promotes weight loss

• Prevent bone loss

summery 

        Aerobic exercise has long been a well-liked approach to achieving weight loss and physical fitness.

        it's one of the intense ways to burn your calories through exercise to lose weight at home. I prefer this one to lose weight faster

jump rope

2. JUMP ROPE:

                          The world record for 30 seconds speed jumping is 188 jumps!
    According to one source, 10 minutes of jumping rope is equal to 30 minutes of running at a 5.7 mph pace  

                Skipping for 15–20 minutes is enough to burn off the calories from a candy bar (200 calories) and is equivalent to 45–60 minutes of running.

HOW TO DO:

            On a daily, before start workouts, do 15-20 min skipping. you will get better worm up as well as it'll burn 200 calories

EQUIPMENT:

        Jump rope 

Health benefits:

• Jumping rope can increase the elasticity of lower-leg muscles, resulting in a reduced risk of lower-leg injuries
• It can help improve your coordination
• It can help improve your cognitive function
• It can help increase the intensity of circuit-training workouts

PRECAUTION:

            Don"t skipping in-floor or any hard surface. it"ll help you get knee injuries or other pains easily.

            Do skipping in lawn, sand ground, synthetic mate. it"ll prevent injuries

summary:

It's one of the easiest ways to burn your fat at home. 

Do 1000 time skip is good for beginners. To attain your goal faster, you should increase your count of skipping.

3. ABS CIRCUIT WORKOUTS :

abs workouts

            Abdominal workouts are one of the best exercises to lose weight at home Human abdominal consists of four muscles which are your rectus abdomens, internal oblique, external oblique, and transversus abdominis. ^[1] 

         According to a Harvard study, significant weakness in core musculature may contribute to a forward head posture and an increase in the upper back's curvature, which can trigger neck and shoulder pain. Sore knee or hip (2)

        Your core also is one of your biggest protectors from a back injury. so abs workouts are not only for weight loss. it also helps us to get our body tuned and prevent major back problems.

HOW TO DO:

      

EXERCISE	DURATION
Flutter kicks	30 sec
V sit crunches	30 sec
open close	30 sec
crunches	30 sec
Side to side mountain climbers	30 sec
Alternate leg raises	30 sec
Plank knee to elbow	30 sec
Lying leg raises	30 sec
V sit pulse	30 sec
Reverse leg raises	30 sec

PRECAUTION:

          * DO THIS 3 TIMES IN A WEEK IS PRESCRIBED 

         * 1 SET IS SO GOOD FOR JUST A BEGINNER. FOR ADVANCED LEVEL DO 3 SETS 
     
          *THERE IS NO REST BETWEEN EACH EXERCISE. TOTALLY 5 MIN WORKOUTS CAN BURN 150-200 CALORIES 

REFERENCE:

SUMMARY:

                Abdominal workouts really help you to reduce belly fat as well as give good posturer for your body.

    

               Do a minimum of 100 reputations of abs workouts daily. to see a better result 

4. YOGA:

            Yoga is one of the best exercises to lose weight at home and relieve stress.

While it’s not commonly thought of as a weight-loss exercise, it also burns a fair amount of calories and offers many additional health benefits that can promote weight loss.

According to Harvard Health estimates that a (70-kg) person burns around 149 calories per 30 minutes of practicing yoga (5).

A 12-week study in 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in hip circumference 1.5 inches (3.8 cm), on average(23Trusted Source).

Additionally, the yoga group experienced improvements in our mental and physical well-being (23)

    Aside from burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy food habits, control overeating, and better understand your body’s hunger signals (24,25)

Trusted SourceTrusted SourceTrusted Sour.

YOGA

5. ZUMBA DANCE:

Zumba dance

            It's also called a fitness dance party

     A small 2012 study trusted Source of 19 healthy female Zumba participants ages between 18 to 22 burned an average of 9.5 calories per minute during a 39-minute class. That totaled up to a mean of 369 calories total in about 40 minutes. That was more calories burned than spending an equivalent amount of your time doing exercise like kickboxing, doing step aerobics, or power yoga

        HEALTH BENEFITS:

• strengthening your core and give more flexibility from the hip and midsection movements
• boosting cardiovascular health from aerobic exercise 
• improving coordination from dance movements
• improving  good mood
• increasing energy

summary

Zumba is that enjoyable via aerobics every week and assists you to meet your weight loss goals. Combine Zumba with strength training and a healthy diet for best results.

BOTTOM LINE:

Above all these exercises are helps you to lose weight at home but you should follow a proper diet, enough amount of sleep and patient.

This is not a100m sprint. This is the marathon race

so stillness is the key to achieve your fitness goal

PEOPLE ALSO ASK :

1. what exercise burns the most belly fat at home?

        The most effective exercise to burn fat is CRUNCHES 

2. is home exercise is effective for weight loss?

       Definitely yes, do exercise to activate your full body can help you to lose weight at home.

3. how can I get skinny in 7 days?

       1. Add Protein to Your Diet

       2. Eat Whole, Single-Ingredient Foods

       3. Avoid Processed Foods.

       4. Stock Up on Healthy Foods and Snacks

       5. Limit Your Intake of Added Sugar

       6. Drink Water more

       7. Drink (Unsweetened) Coffee

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