The Coronavirus has been able to keep us locked behind the door for a month and more. We can leave the house only for some necessary jobs, and that too cannot be done every day. So the ones among us who love daily exercise and do that outdoor are now compelled to live within the house and are not able to do their daily bit of workout.
If you are a devoted workout fan, then you are surely aware of the goodness of doing the exercise daily and definitely dedicate a few hours for this purpose. So here we will be helping you out with the goal of staying fit and sweating out the extra fat. However, weight loss is a tricky thing and you cannot reach the goal until you follow a regimen. This is a thorough process and cannot be done in a half-hearted manner.
Aside from maintaining a healthy diet, you also need to do exercise. Working out does not only help you to lose weight but keeps the stress level low, the happy hormone secretion regular and the blood pressure level normal. But which exercises are best for you is the question. Online sites offer random solutions for weight loss and it is normal to get confused about which exercises to do to lose the weight.
Best Exercises to Lose Weight and Burn Fat
Here we shall be directing you about a few exercises that will be helping you out in losing weight:
This may sound too simple an exercise, and it is almost unbelievable why we have topped our chart with this one. But did you know that is one of the best forms of exercise? There are good reasons for this. A 70 kg person can lose 167 calories per 30 minutes of walking. This is best for persons of every age and specifically for the aged ones as this is a low impact exercise and will not hurt the weak joints. Women with obesity can be benefitted from a 50-minute walk thrice on a week.
Walking can be a part of your daily life. You can walk during the lunch break at your office hour. Take your pet dog for a walk which will also act as morning walk or evening walk for you. Take the stairs at work or at your apartment, which is really good for fat burning. Do not try to attempt all kinds of walking from the first day, as it can hurt your body. Start with a 30-minute walk each day at evening or in the morning as per your convenience. You will feel refreshed and light after a week.
Running or Jogging
Wear a pair of sneaker and start running from tomorrow morning. This is a great way to lose weight in a smart and non-complicated way. Your glutes and muscles will work and smaller muscle recruitment, which is the two main group of muscles in your body. You can use more energy to see the faster result in weight loss. If you can run uphill then it will be more effective. Drive the knees as high as possible and strike the ball under each foot. Keep the arms open and bend the arms at 90 degrees. This is the best posture to spend most of the energy. You can try the running on the road or if you have a time issue or location problem, then get a treadmill to run at home.
Skipping or Jump rope
If you can remember the good old days of school life, then you must have yet remembered the skipping in your physical training class. This jumping rope is a simple and non-fussy tool to do regular exercise. The cheap and portable tool can be carried anywhere. After you are done with at least 30 skips, you will find the heart racing and body sweating.
Do 100 jumps after the primary warming up of 3 minutes skips. Then you can do 100 jump sprints. Repeat this set three times to get the full effect of weight loss. Do it barefoot as it will make the moves more comfortable.
This is again a conventional and old method of exercising. It can help you to lose weight successfully. Traditional as we have mentioned, it was done outdoor. But gyms and fitness studios have now organized cycling indoor with stationary bikes. This is a great workout for weight loss and also it improves the overall fitness. Diabetes patients can be benefitted from regular cycling as cycling increases insulin sensitivity. It also lowers the risk of heart disease and cancer.
This is a great workout for people of all ages and offers various health benefits. Certain chronic diseases can be kept at a bay if you cycle regularly.
This is a great sport as well as a nice way to lose weight. You can get in shape with fun. Half an hour swimming can help you lose 233 calories. Swimming helps to reduce body fat, improves flexibility, and reduces the risk of several heart diseases. There are several different styles of swimming and each one comes with its own set of benefits. Backstrokes can make you lose 298 calories per half an hour, breaststroke does 372 calories and butterfly does 409 calories. By simply treading water for 30 minutes you will be able to lose 372 calories.
People with high triglyceride and cholesterol could be benefitted from swimming. It is easy on your joints and so people with joint pain can do this exercise.
Weight training can be considered as the mother of all the weight training activities. You can weight train with your own bodyweight or added weights. This is highly effective to build muscles and burn fat. If you lift weight it will boost your metabolic rate. This will help your body to burn more fat in the form of calories when you are not exercising. You will not see the fast effect but building the muscles in your body will make it lose the calories. Also, the extra muscles that are built in your body will help you to train with more weight next time. With high-intensity weight training, you will be able to enjoy the afterburn effect. This is the process of burning the calories when you will be done with your exercising.
You can start by doing it three times a week. Mix up the different weights for every three weeks so the body loses the calorie without getting accustomed to any particular set of weight training. Do the exercise with dumbbell, kettlebell or barbell by following some instruction from your trainer, or watch a tutorial video.
HIIT (High-Intensity Interval Training)
HIIT workouts are one of the most effective ways to burn calories and increase your metabolism. HIIT involves short intervals of exercise at almost your maximum effort. Some HIIT workouts can last for only 10 minutes, but it’s only effective if you push your body to its limits with all-out energy. In HIIT, the form is key. Focus on completing the reps and sets and build load safely.
Your 20-minute HIIT workout burns more calories throughout the day than a long, easy jog. It can help burn belly fat which is the worst kind of fat that puts you at risk for heart disease and other health conditions. HIIT forces your muscles to work harder, burn more fuel, perform better. It’s a smart way to help you lose weight fast.
This is an old method of keeping the body protected from any kind of diseases. However, Yoga is more appreciated as the total wellness but not many people know its utility for weight loss. But studies and researches have shown that 30-minute yoga-practising can help you burn out 149 calories. A 90-minute yoga session per week can do wonder for an obese person by reducing their waistline.
Along with burning calories, you can get a peaceful mind and great attention span by practising yoga. The concentration power and control over your mind will help you win the allure over the unhealthy food and other unhealthy habits. You will be able to control overeating and also be able to understand the hunger signals. You can get admitted to a yoga class or do practice it on your terrace.
When you need some intense and short-timed exercise, go for CrossFit. You need to maintain the time limit and must not overdo this workout. You can do the kettlebell or rope climb or box jump, but you need to do them all in measured numbers and within the measured time slot. If you follow a well-informed coach then it will be suitable for you. Mixing these exercises with an adequate time slot and keeping your body type in mind is the magic of losing weight.
If the gym isn’t your cup of tea, then just dance! Zumba is a type of fast dancing exercise. It’s a feel-good way to improve your fitness and incorporate exercise into your daily routine through dance. Zumba gives you a calorie-burning workout in the atmosphere of a dance party. It has been found helpful in relieving stress, increase energy and improve strength.
Zumba dancing includes full of energy vigorous exercise and high-intensity movement which burns calories so quickly. It can help you lose a significant amount of weight in one month. And besides losing weight, Zumba can help lower your risk of heart disease, reduce bad cholesterol, and other health conditions.
The necessity of riding stairs is now well acclaimed. You can work with a stair master or simply climb the stairs of your apartment. This is a good mix of aerobic and anaerobic activities. You must be aware that your leg muscles are in good condition though unless you can feel the pain in the knee joints. Riding at least 50 stairs a day will make you fitter and lighter. Your core muscle will be also trained and it will also improve the balance of pelvic muscles.
You can call Pilates a beginner-friendly activity. This is not as effective as aerobic or running to burn calories, but this is enjoyable and thus you will enjoy doing it for days. If you do it regularly it can reduce waist, stomach and hips. You can do Pilates at home or in the gym, if you have joined one. You can combine a healthy diet and a scheduled lifestyle to get a faster result. If you practice weight training and cardio along with pilates then it will improve the core strength, balance, flexibility and endurance.
Staying fit and losing bodyweight is a necessary part of everyone’s life now. So you should be aware of the necessity of the workout and choose the right exercise form to start with.