If you have been under the impression that you can only exercise outdoors or in a gym, you are wrong. You can easily perform many weight loss exercise routines in the comforts of your home. In this guide, we will discuss 12 of the best and most effective weight loss exercise routines for men, women and teenagers. Remember: you also need to incorporate a diet plan in order to see good results.
1. Warm up and stretches
Always start your workout with some warm up and dynamic stretches. You could do some jumping jacks and body rotation as well. Warming up helps prepare the muscles and the body for the weight loss exercise.
2. Jog in place
Jogging in place is an effective way of burning calories. You can even invest in a treadmill if needed. Lift your feet only an inch or two of the ground. Make sure that this exercise gets your heart pumping.If you move your arms up and down, you can even tone your muscles while you jog. Challenge yourself to burn up to 500 calories with this easy workout at home that does not need any equipment.
3. Walking in place
This is the best way to lose weight for teenagers and adults. Walking in place daily for 15-20 minutes can help you burn nearly 100 calories. You can even walk when the commercial break comes on, while watching TV. Walk around the room or simply include power walks after lunch or park further away when you go to work or at the grocery store. Other ways to walk for weight loss include, walking pets, going to a toilet that is further away from your cubicle, climbing the steps instead of using the elevators and so on.
4. Pushups for weight loss
Pushups alone won’t help you cut the flab, but they are one of the best weight loss exercises at home without equipment which can also be combined with other strengthening exercises. You actually lift up 70% of your body weight during pushups which helps strengthen your chest, back and shoulders. Record the maximum number of repetitions you can do while maintaining correct form. Increase the number of pushups as you progress to week 2 of best weight loss exercise. (Ideally start with 25-30 repetitions in sets of 2-3.)
5. Sit ups
Sit ups are the best exercises to cut belly fat and tone the abs. Do 25-30 repetitions in sets of 2-3. Record the maximum number of repetitions you can do maintaining correct form. Increase as you progress.
Squats help tone the thighs and buttocks. Perform 25-30 repetitions in sets of 2-3.
7. Use dumbbells to tone arms
If you have decided to adopt weight loss exercises at home, then you must invest in a couple of dumbbells. Use 3-10 lb dumbbells for bicep and tricep curls and seated shoulder dumbbell press. Also do front arm raises. Perform 10-15 repetitions in 2-3 sets.
8. Leg raises
Any of the best weight loss exercises for beginners, for obese people, men or women must include leg raises. You could lie on the back or stand up while performing leg kicks. Start with 15-20 kicks per leg. Complete 2-3 sets each. Make sure to keep the back straight.
9. Side kicks
To exercise the butt and tone inner and outer thighs, perform side-kicks using a chair for support. Use the chair to balance the weight of your body. Keeping the back straight, raise the leg sideways and perform 15-20 repetitions for 2-3 sets for each leg. You can also sit on the chair to perform leg extensions and leg curls. Use calf raises by either standing or sitting in chair performing 2-3 sets each.
10. Treadmill or stationary bike
Some of the best weight loss exercises at the gym or home; both bike and treadmill help tone the body and burn hundreds of calories. They help you perform cardiovascular and aerobic activity. Use either one for at least 30 minutes.
11. Exercise ball
Exercise ball is being hailed one of the best weight loss exercises for obese people. Twist the waist by standing up with the ball frontward holding the ball slightly towards your abdomen, and twisting from the waistline with the ball. Perform 15-25 repetitions 2-3 sets.
Yoga has never been considered as a weight loss exercise, but it has several other benefits that could lead to weight loss. These include:
- Preparing your body for stress while also eliminating existing stress
- Raising your body’s core temperature-(therefore it is important to do some cooling down stretches at the end of Yoga-like pranayama, deep breathing and meditation.)
- Loosening muscles
- Increasing the blood and oxygen supplies to brain and working muscles.
If you plan on doing just one Yoga exercise daily, then you must do Sun Salutation. Sun salutation consists of a sequence of 12 Yoga poses which are combined into one graceful and fluidic asana. The diagram below explains the sequence of this pose. Ideally you should do 12 sets of each of these 12 poses but to start with, it is a good idea to do 6 sets.
As stated above, you must also include a healthy diet plan along with these 12 top weight loss exercises you can do in the comforts of your home. Also make sure to drink plenty of water. Be regular in your practice as that is the only way to see good results.