With the rise in lifestyle diseases, maintaining a healthy weight has become more crucial than ever. And if you are looking to lose weight ‘join the gym’ is the common advice. Is that holding you back from achieving a healthy weight? But you know what, you can achieve your weight loss objectives right in the comfort of your home.
In this post, we will cover 6 exercises you can do at home to decrease weight. These home exercises to lose weight will help you kickstart your weight loss journey and get you closer to your desired fitness level. While focusing on weight loss and fitness, don’t forget to secure your health with a comprehensive health insurance policy to cover any unexpected medical expenses and ensure peace of mind.
Things to Consider
Before you dive into the exercises, keep these points in mind:
- Consult your doctor before beginning any new exercise regimen, particularly if you suffer from underlying health conditions.
- Stay hydrated throughout your workout session.
- Start slow; gradually increase the intensity & duration of the exercises.
- Along with exercising regularly, follow a balanced diet for your desired results.
Exercise 1: Jumping Jacks
Jumping Jacks are the best body exercise at home to engage multiple muscle groups. To do this exercise, stand with your feet together and arms at your sides. Now jump, spreading your feet wide and raising your arms above your head. Now jump again to return to the starting position. Try to do 3-4 sets of 20-25 reps each.
Jumping Jacks burn a significant number of calories in less time and improve your cardiovascular fitness. They are an excellent form of exercise to increase your lower body strength. They help in improving core strength and increase upper body strength. They strengthen your coordination ability and enhance both flexibility and mobility.
Exercise 2: Aerobic Workouts
Aerobic exercises are one of the easiest home exercises to lose weight.
Walking, especially brisk walk, is one of the easiest weight loss exercises. It puts minimal strain on joints and can easily become a part of one’s regular life. Various studies have pointed out the benefits of walking 10,000 steps/day to improve your health significantly.
Regular walking for 50-70 minutes three times a week can lead to an average reduction of 1.5% in body fat and a decrease of 2.8 cm in waist circumference.
Jogging and running also burn significant amounts of calories. They build muscle strength and improve cardiovascular fitness. As per various estimates, 30 minutes of running burns 372 calories, and 30 minutes of jogging burns 298 calories.
One can do aerobic workouts anytime, and there is no need for any equipment. You can start with 15-minute sessions. Slowly increase your exercise duration over time and try to do it for 45 minutes to 1 hour. Follow a healthy eating regimen to get the best possible results in the shortest possible time.
Exercise 3: Push-Ups
Push-ups are one of the most effective strength training body exercises at home for your upper body strength and endurance.
To perform push-ups, begin by getting into a plank pose with your hands placed shoulder-width apart. After that, lower your body towards the floor by bending your elbows. Finally, push yourself back up to return to the starting position. Ideally, do at least 3 sets of 15 reps each.
Push-ups target your chest, shoulders, and triceps, toning them and building muscles. They also strengthen your core muscles. They can be done anywhere and at any time without any equipment. They are one of the most effective strength training exercises to burn calories quickly.
Exercise 4: Plank
Planks are one of the best exercises to reduce weight at home. They target major muscle groups, including your core, shoulders, arms, chest, back, and hips. Planks are literally a comprehensive full-body workout that also swiftly burns calories.
The Standard Plank (Extended Arms Plank) is ideal for beginners. It strengthens your core muscles and promotes metabolic activity. To perform a Plank, start by positioning your forearms on the ground with elbows under your shoulders and legs extended behind you. Keep your body in a straight alignment from your head down to your heels. Make sure to engage your core and hold for 20-30 seconds. Breathe steadily and avoid arching your back. Gradually increase your holding duration over time. The standard plank targets the core, arms, shoulders, and back.
Mountain Climbers are a high-intensity Plank version. They engage multiple muscle groups and target the biceps, hamstrings, core, triceps, and chest. They burn higher calories than the standard plank. To do them, begin in a standard plank position. Alternate bending each knee and pulling it towards your chest. Then, push the knee back to its initial position. Try to repeat the above steps 20-25 times. That should form 1 set. Try doing 3 sets.
Another variation that you can try is the Reverse Plank. This variation involves a backward approach. It strengthens your core, shoulders, back, chest, and gluteal muscles.
Exercise 5: Squats
Squats are the best fitness workout at home for your lower body; one can do them without any equipment. Performing squats increase your heart rate and significantly burns a high number of calories in a limited time. They also help improve mobility and balance. They are also said to be effective in improving bone mineral density.
To do squats, position your feet about as wide as your shoulders. First, lower your body by bending your knees and pushing your hips back as if you’re sitting in a chair. Next, return to the beginning position by using your heels to push upwards. Try to perform 3 sets of 10-15 reps each.
Squats target your quads, hamstrings, and glutes, perfectly toning and strengthening your lower body.
A variation of basic squats is Sumo Squats. For this, you have to adopt a wider stance with your toes pointing outwards. It effectively targets the inner thighs and glutes.
Another variation that you can try is the Bulgarian Split Squat. Elevate one foot behind you (using a bench or a box) and lunge forward with the other. This variation effectively targets the quadriceps. Try to complete a total of 3 sets comprising 10-15 reps each.
Exercise 6: Lunges
Lunges are among the most effective home exercises to lose weight. They are one of the best exercises for lower body strength and overall fitness. This exercise effectively targets and fortifies your back, hips, and leg muscles.
Lunges excel in fostering lean muscle growth and reducing body fat. Its unilateral movements enhance muscle stability and foster equilibrium, steadiness, and coordination.
To perform lunges, stand tall, ensure your back remains erect, and engage the core muscles. Then, step forward with your right leg and bend your knees. Lower your body until your right thigh parallels the ground and your left thigh remains perpendicular to the ground. Make sure your front knee stays aligned with your heel. Now, return to the initial position and bring both feet together. Now, go ahead and do the same exercise using your left leg. Try to do 3 sets of around 30 reps each.
A variation of static lunges is Walking Lunges. For this, simply perform lunges alternating legs and take steps forward. It improves balance. Another variation is Reverse Lunges. For this, you need to step your foot behind you rather than take a step forward. To further increase the complexity of your exercise, jump when switching legs. These are called Jumping Lunges.
Frequently Asked Questions
Q1: Which home exercise is best for weight loss?
All the exercises mentioned above — Jumping Jacks, aerobic workouts, push-ups, planks, squats, and lunges — are the best exercises to reduce weight at home. To get the best results do a combination of cardiovascular exercises like Jumping Jacks or aerobics, along with strength-building exercises like push-ups and squats. A workout combining cardio and strength training is always the best way to lose weight both quickly and in the long term.
Q2: Is it possible to lose weight with just exercise?
No, it is not possible to lose weight only with exercise. While exercise plays a crucial role in weight loss, combining it with a balanced diet is essential for sustainable results. Weight loss is a combination of burning calories through exercise and consuming fewer calories through diet.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.
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