Combining these best simple exercises to lose weight at home with a healthy diet can be very useful to the lose weight.
If our goal is to lose weight, the best we can do is combine a healthy diet with regular exercise of moderate intensity; For example, we can walk briskly, run or cycle for 30-45 minutes about 5 times a week and limit the consumption of saturated fat and carbohydrates.
However, it is not always easy to find time to exercise, and even less if it involves leaving home. Below we explain what are the best exercises to lose weight at home, which we can add to changes in diet and physical activity to enhance and maintain weight loss.
Below we will describe some of the best exercises we can do at home to lose weight, especially if the accumulated fat is focused on specific areas, such as the abdomen and buttocks.
It is important to note that it is healthier to play sports or complete supervised training programs rather than isolated exercises. However, we can use these activities as an accompaniment to enhance the slimming effects of sport. We also recommend using the support of informational videos to refine the exercises.
The best 6 exercises for lose weight:
- Cardiovascular training (Cardio)
- Abs (Crunch)
- Lunges or lunges (Lunge)
1. Cardio training (Cardio)
One of the best ways to lose weight is to include short intervals of intense exercise into our regular routines. Doing so increases our metabolism, helping us burn more calories over the next few hours.
Any type of prolonged and moderate exercise, such as walking, running, cycling or swimming, is likely to include cardiovascular training intervals: we only have to increase the intensity of the exercise for 30 seconds every 5 minutes (example).
The frequency and duration of the intervals will vary depending on our physical fitness, and they should always be sufficient to accelerate the heart and respiratory rates.
2. Abs (Crunch)
The best way to do abdominal exercises is to lie on the floor on your back, put your hands behind your neck and raise your knees; then the legs are moved, as if pedaling, and the knees are touched with the opposite elbow.
We recommend doing 2 sets of sit-ups, each with 20 reps, 10 on the left side and 10 on the right. These exercises can be helpful in achieving a flat stomach and reducing the waistline.
The push-ups are done by placing us face down, stretching the legs and resting the hands on the floor. They should be aligned with the shoulders. Then we lower our chest until we touch the ground and we go back up, repeating the exercise several times. Push-ups recommended to do 3 sets of about 10 repetitions.
The first days we can rest our knees on the ground to facilitate the exercise; however, it is preferable to do the push-ups without the help of the knees as soon as possible.
Push-ups are a difficult exercise for beginners, but once mastered they are a good way to work your chest, arms, and shoulders.
To do squats you have to spread your legs and put your arms at the sides of the body. Then we stretch our arms forward and lower our torso as if we were sitting down until our thighs are parallel to the ground, supporting the weight with our heels; finally we return to the starting position. When doing squats, keep your feet in line with your knees.
We can do (2-3) sets of 15 repetitions each. These exercises are recommended for people who want to lose weight on the thighs and buttocks since they work the muscles in this area of the body.
5. Lunges or lunges (Lunge)
To do lunges we will have to stand up with our hands on our hips; this will be the base posture. Next, we will advance one of the legs without lifting the heel from the floor until it is flexed at a right angle, keeping the spine straight. We will keep the body during this position for a flash then we’ll return to the initial position. Later we’ll repeat the exercise with the opposite leg.
It is recommended to do the 3 sets of 20 lunges, alternating the legs until you have exercised each one 10 times. Between each series you rest for a few seconds.
Lunges are very effective for slimming and toning your legs and thighs because they work your gluts, hamstrings, and quadriceps simultaneously.
Burpees are made up of several steps. They start standing up, with the legs slightly apart and the weight on the heels. Then we squat down in a squat position and put our hands on the ground.
The next step is to throw you back with your spine straight, looking as if we were going to do a push-up. Then we put the legs in a vertical position in a small jump, without separating the hands from the ground. To finish we jump up stretching our arms.
Pro tips for exercises to lose weight fast:
To burn calories in the short term, aerobic exercise (running, swimming, cycling, dancing, walking …) is the best, but in the long term, exercises are better to lose weight fast, those of muscle toning (weights, rubber bands or machines gym).
Aerobic exercises help you burn fat deposits after 30 minutes, while muscle toning exercises activate muscle mass and the speed of metabolism.
Along with these types of exercises, you have the option of complementing them with another series of processes and actions that will help you reduce the fat in the stomach to show a flat stomach.
All these positive weight loss techniques have an immediate impact if we do it correctly.
On the other hand, it must be taken into account that exclusively aerobic exercise routines become ineffective after a few months, causing the loss of muscle mass and a slowing down of the metabolism as a saving mechanism, having to adjust the diet downwards so as not to gain weight. .
Therefore, the best exercise routine to lose weight fast should alternate both types of physical activity. Keep in mind that rest and recovery are very important for weight lose. Don’t do the same type of exercise two days in a row.
Your muscles get used to certain types of movements; they become more efficient, consume less energy and burn fewer calories. Modify your workouts and periodically change speed, pace, loads and more.
People also ask exercise to lose weight at home:
What type of exercise is most effective for losing weight?
Cardio activity burns calories and strength exercise speeds up your metabolism. That is why this combination, cardio + strength, is the best for weight loss. With a fitness expert we will explain the training plan that works best.
What exercises can I do at home to lose weight?
Running on a treadmill: you can do series at a higher and lower speed to get in shape. Running is one of the most effective cardio exercises for weight lose. Exercises with weight on a machine or with dumbbells: press, row, chest openings, for example, are the most indicated.
How much exercise should I do to lose weight 10 kilos?
It will also help you in your goal to lose 10 kilos. The WHO recommendation for adults is to spend about 150 minutes a week doing moderate intensity sports or 75 minutes if it is more intense. You can divide these 2 or 3 hours and turn them into sessions of 20-30 minutes a day.
What to do to weight lose in a short time?
One way to lose weight in a short time is to leave foods with flour, fat, a lot of sugar or salt, and alcohol out of your diet! As you do so, you will notice that your abdomen begins to flatten. Believe it or not, sleeping at least 8 hours a day is important to lose weight quickly.
These exercises are done quickly, so it may take a while to become familiar with them. To begin with, the bungees are repeated approximately 10 times and 3 sets are performed. Have you any question about exercises to weight lost fast at home. Please comment below. We will try solving your problem.