Most people think of exercise, what comes to their mind is an expensive gym membership and fancy sneakers.
But that picture is overstated because you don’t need gym equipment or fancy clothes to lose weight since there are many weight loss exercise at home which can improve your general fitness and strengthen your body.
This following article list out the most effective exercises which will help you design your own 30-day weight loss exercise plan at home.
The best weight loss exercise for beginners at home is walking. This low-impact exercise can increase your metabolism and heart rate.
It is also considered as one of the first cardio exercises which is an extremely good and effective method to burn away your belly fat.
If you maintain a balanced diet and include walking in your weight loss exercise at home program by doing it for four to five days every week at a good steady pace for about 30-45 minutes, then you will soon witness a change in the weight.
Skipping is one thing that needs no introduction. We all enjoyed it as kids and it definitely comes under weight loss exercise at home category.
Skipping is a full body aerobic workout, which helps in muscle toning. It burns 10 calories per minute. Start with 10 minutes of skipping in a day, and then increase the duration with slight variations in style.
For example, skipping with full jumps or with one foot at a time or while running. Doing skipping regularly will just melt the fat away from your body easily.
Stretching improves flexibility, build muscle, increases blood circulation, relieves muscle tension and even helps in losing weight which is why they need to feature in your weight loss exercise routine at home.
While stretching may not help you burn as many calories as walking, but along with burning fat, you will be able to enjoy more energy throughout the day and feel younger by stretching every day.
The best stretching poses for weight loss includes the cobra pose, the warrior pose, bow pose, tree stretch pose among others.
You should perform these simple stretches three to five times per week for best results. By stretching for 10 minutes every day, you can get rid of almost 50 calories.
Your weight loss exercise home program should definitely include Crunches as they are among the top ranking fat-burning exercises.
Lie down flat with your knees bent and your feet on the ground. Place your hands behind the head or keep them crossed on the chest.
Exhale when you lift the upper torso off the floor and inhale when you get back down and then exhale as you come up.
Start doing crunches 10 times per set, and try to do at least two to three sets of crunches every day.
Once you are familiar with regular crunches, you can modify these basic crunches and try doing twist crunches, or side crunches or reverse crunches to have a more effective and results-oriented tummy exercise.
Your weight loss exercise home routine should definitely include Squats since they are versatile and you can do them anywhere.
Squats will not only help you lose weight and get toned but will also help build muscle and make you stronger.
To do it, Stand with your feet slightly wider than your hips while making sure your toes are pointing slightly outward about 5 to 20 degrees.
Now look straight ahead and squat as low as comfortably you can.
But, by and large, you should squat until the top surface of your thigh is just below your knee level.
One of the most effective weight loss exercises at home without equipment is Plank. This core exercise trains and strengthens your body muscles around the abdomen, hip and lower back.
Position yourself on the mat or you can even do it on the floor, with your knees as well as elbows resting on the ground.
Align your neck aligned with the spine and keep looking forward.
Then lift your knees up and support the legs on the toes. Contract the knees while keeping your breathing normal.
This is your plank pose and your need to stay in this position for 30 seconds.
If you are a beginner, then you should start by doing it for 10 seconds and then slowly increasing it.
Side Leg Raises
If you are a lazy person like me and are worried about your love handles, then you should definitely include Side leg raising exercise in your weight loss exercise at home program.
Now just lay on either side on your mat and lift your leg as high as you can. By doing this, you will be able to get rid of that stubborn fat on your sides and give you a much slender look.
You can also do leg raising exercise easily while standing as well. By doing 300 raises you can burn up to 40 calories.
If you are a desk-bound worker then glute bridge is your weight loss exercise to do at home.
This exercise helps in improving hip mobility and strengthening your lower back and do wonders not only for your physique but also for your structural health.
Lay on your back, face up, now raise your butt up with your feet flat on the floor while using your arms as support.
Your knee, hip, and shoulders should form a straight line. Keep your abs drawn in and hold this position for 30 seconds to a minute.
By doing this exercise every day, you’ll be losing weight and looking good before you know it!
If you are really serious about losing weight, you need to work out for an hour. You can include the above exercises in your weight loss exercise at home routine to target and get rid of your belly fat.
If you are still not sure, check out our weight loss exercise for ladies at home for strengthening your core, inner thighs, butt, and shoulders, and also find tips on how to seamlessly add them into your workout routine.
You can also find weight loss exercise for men for attacking your weight loss goals and diving into fast fat burning routine. So stay tuned!