Weight loss often begins with a desire for a healthier lifestyle and a confident self-image, but it is only fulfilled with the right exercises and following the right ways to lose weight at home. While many approaches are followed to lose excess weight, including weight loss exercises at home prove to be an effective and convenient way to begin your fitness journey. Even the Centers of Disease Control and Prevention (CDC) emphasises that obesity rates have skyrocketed in recent years. This way, carrying too much weight feels uncomfortable and damages your health.
At its core, weight loss is achieved through creating a calorie deficit, wherein the number of calories burned exceeds the number consumed. It's also important to understand that diet significantly maximises calorie expenditure and promotes holistic wellness when incorporated with regular physical activity.
However, implementing a combination of good weight loss exercises at home relatively quickly takes a lot of work. To help you, this blog explores the best weight loss exercises at home for beginners, including suggestions to lose belly fat.
Table Of Contents
1. What Exercises Should I Do To Lose Weight At Home?
2. Can I Lose Weight In 7 Days At Home?
3. What Exercise Burns The Most Belly Fat?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
What Exercises Should I Do To Lose Weight At Home?
Let’s explore the top 5 exercises for weight loss at home to get sustainable results:
1. Planks
This is the most preferred exercise for weight loss as it engages multiple muscle groups simultaneously, including the your core, legs and arms, leading to increased calorie burn. Also, planks help improve posture and strengthen the abdominal muscles, promoting a leaner appearance.
Instructions to do:
- Start in a push-up position with hands directly under shoulders.
- Engage core muscles and hold the position, keeping the body straight from head to heels.
- Aim to hold the plank for 30 seconds to 1 minute, gradually increasing the duration as strength improves.
Also Read: Overweight Vs Obese: Which Is Worse? Discover Risk Factors, BMI And More!
2. Push-Ups
These are the best weight loss exercises at home. They are effective as they target the chest, arms, and core muscles, increasing calorie burn and promoting muscle growth. They also improve upper body strength and endurance, enhancing overall fitness and aiding in fat loss.
Instructions to do:
- Start in a plank position with hands slightly wider than shoulder-width apart.
- Lower body by bending elbows until chest nearly touches the floor.
- Push back up to the starting position, keeping the body in a straight line throughout the movement.
3. Burpees
Many variations of burpees provide a full-body workout, combining strength, cardio, and plyometric movements for maximum calorie burn. They elevate heart rate and metabolism, facilitating fat loss and improving cardiovascular health, making them ideal for sustainable weight loss.
Instructions to do:
- Start in a standing position, then squat down and place your hands on the floor.
- Jump feet back into a plank position and perform a push-up.
- Jump feet back towards hands, then jump up with arms overhead, repeating the movement.
4. Bodyweight Squats
These squats target major lower body muscles, such as quadriceps, hamstrings, and glutes, increasing calorie expenditure and promoting fat loss. They also improve lower body strength and functional movement patterns, supporting sustainable weight loss results.
Instructions to do:
- Stand with your shoulder feet-width apart and your toes slightly turned out.
- Lower hips back and down, keeping chest up and knees in line with toes.
- Drive through heels to return to standing position, squeezing glutes at the movement's top.
5. Jumping Jacks
This home weight loss exercise elevates your heart rate quickly, increasing calorie burn and promoting fat loss. Jumping jacks engage multiple muscle groups, including legs, arms, and core, for an efficient full-body workout. They also improve cardiovascular endurance and coordination, supporting overall fitness and weight management.
Instructions to do:
- Start standing with feet together and arms at the sides.
- Jump feet out wide while simultaneously raising arms overhead.
- Jump back to the starting position with feet together and arms at sides, repeating the movement continuously.
Also Read: What Is The Healthy Waist-To-Height Ratio In Males And Females? Know Here!
Can I Lose Weight In 7 Days At Home?
Note these nine effective ways to lose weight with weight loss exercises at home for desired results:
Ways to Lose Weight at Home | Steps to Implement | Benefit for Weight Loss |
Plan your meals | Create a detailed weekly meal plan that includes breakfast, lunch, dinner, and snacks. Choose nutritious, balanced options with controlled portions. | Ensures you're consuming a balanced diet with appropriate portion sizes, reducing the likelihood of overeating and helping to control calorie intake effectively. |
Eat smaller portions | Use smaller plates and utensils to control portion sizes. Chew food slowly and mindfully. Only eat when you feel satisfied, not overly full. | Reduces calorie consumption by preventing overeating. It helps develop healthier eating habits and promotes better digestion. |
Limit intake of high-fat foods | Avoid fried foods, processed snacks, and fatty meats. Opt for lean protein including chicken breast or tofu. | It lowers overall calorie intake and reduces the consumption of unhealthy fats, which can contribute to weight gain. |
Include protein in every meal. | Incorporate protein-rich foods like eggs, fish, beans, or Greek yoghurt into each meal. Snack on protein-packed options like nuts or cottage cheese. | It increases satiety and helps control cravings while supporting muscle growth while boosting metabolism, and aiding fat loss. |
Limit late-night eating | Set a cut-off time for eating in the evening, ideally two to three hours before bedtime. If needed, choose light, low-calorie snacks. | It prevents excess calorie consumption during a time when metabolism naturally slows down. It also improves sleep quality and digestion, supporting weight loss efforts and overall health. |
Drink plenty of water | Aim to track your drinking for at least 8 glasses of water per day. Instead of sugary drinks, stay hydrated with water, herbal tea, or infused water. | It helps control your appetite and reduce daily calorie intake by keeping you full and hydrated. This aids in the elimination of toxins, promoting weight loss. |
Limit alcohol consumption | Set and stick to alcohol consumption limits. Choose lower-calorie drink options, such as vodka soda or light beer. | It reduces overall calorie intake and decreases the consumption of empty calories found in alcoholic beverages. It also prevents dehydration and bloating, which can mask weight loss progress. |
Practice Home-Workouts | Incorporate a combination of cardio workout, strength training, and flexibility exercises. Use online videos or fitness apps for guided workouts. | It burns calories and increases metabolic rate, promoting weight loss. It also builds lean muscle mass, which boosts metabolism and aids in fat burning even at rest. |
Track your progress | To track your meals and snacks, maintain a food diary. Record exercise sessions and changes in weight or measurements. | It provides accountability and helps identify areas for improvement in your diet and exercise routine. This also helps facilitate effective adjustments to your weight loss plan. |
What Exercise Burns The Most Belly Fat?
Let’s explore these belly fat loss exercises at home to get targeted results:
1. Tricep Extension Push-ups
These push-ups target the arms, chest, and core muscles, aiding in overall fat burning and specifically targeting belly fat. By engaging multiple muscle groups, these push-ups increase calorie expenditure, leading to more effective fat loss.
Instructions to do:
- Start in a plank position with hands slightly narrower than shoulder-width apart.
- Lower yourself into a push-up, keeping elbows close to your body.
- As you push back up, extend one arm straight to the side, engaging the triceps.
- Return to the plank position and repeat, alternating arms with each repetition.
2. Russian Twists
These twists engage the oblique muscles, helping to tone and strengthen the sides of the abdomen, which can reduce belly fat. This exercise increases calorie burn and improves core stability by twisting and rotating the torso.
Instructions to do:
- Sit with your knees bent on the floo, feet flat, and back slightly leaned back.
- Clasp your hands together in front of your chest and lift your feet off the floor, balancing on your sit bones.
- Lower your torso to the right, bringing your hands to the floor beside your hip.
- Return to the centre and twist to the left, repeating the movement in a controlled manner.
3. Sprawls
Being a full-body exercise that targets multiple muscle groups, including the core, arms, and legs. This high-intensity movement increases heart and metabolic rates, leading to effective calorie burn and belly fat loss.
Instructions to do:
- Start with feet hip-width apart in a standing position.
- Squat down and place your hands on the floor before you.
- Jump feet back into a plank position, then immediately jump them back towards hands.
- Explosively stand up and jump vertically, extending arms overhead.
- Land softly and repeat the movement, maintaining a brisk pace.
4. Mountain Climbers
These dynamic cardio exercises engage the entire body, including the core muscles. Mountain climbers elevate heart rate and increase calorie burn by alternating leg movements and maintaining a plank position, contributing to belly fat loss.
Instructions to do:
- Start with hands directly under shoulders in a plank position and body in a straight line.
- Drive one knee towards your chest, quickly bring your other knee in and switch legs.
- Continue alternating legs in a running motion while keeping hips low and core engaged.
- Aim for a quick and controlled movement, maintaining a steady pace throughout.
Expert’s Advice
For effective weight loss exercises at home, consistency is key. Stay hydrated, get plenty of rest, and listen to your body's signals. Incorporate a mix of cardio, strength training, and flexibility exercises into your routine. Consult a dietitian to tailor a plan that aligns with your goals and individual needs. Aim for at least 150 minutes of moderate-intensity cardio per week and two days of strength training. Focus on whole, nutrient-dense foods and mindful eating habits to support your efforts. Remember, sustainable weight loss is about making lifestyle changes that you can maintain long-term.
Health Expert
Akshata Gandevikar
The Final Say
This is how, by incorporating weight loss exercises at home and adopting strategic ways to lose weight in 7 days, you can achieve your fitness goals significantly. By committing to a balanced diet, portion control, regular exercise routine, and mindful lifestyle choices, you can kick-start your weight loss journey effectively in your home. While significant weight loss in 7 days may vary depending on an individual basis, implementing these strategies can set a solid foundation for sustainable long-term results.
Also, to remain consistent, consider consulting a fitness coach at ToneOp Fit for a personalised plan. So, stay focused and embrace the change towards a healthier lifestyle!
FAQs
1. Which exercise is best for weight loss at home?
The best exercise for weight loss at home typically involves a combination of cardiovascular (cardio) workouts and strength training. Activities like brisk walking, jogging, cycling, jumping rope, and high-intensity interval training (HIIT) can effectively burn calories and promote weight loss.
2. How can I plan a weight loss exercise program at home?
Planning a weight loss exercise program at home involves setting clear goals, scheduling regular workout sessions, and incorporating variantions of exercises, including cardio and strength training, to target different muscle groups. Consulting a fitness professional or using online resources can help create a personalised plan.
3. Which is the best weight loss cardio workout at home?
Several cardio workouts can be done at home to aid in weight loss. High-intensity interval training (HIIT) is the most effective options, alternating between short bursts of intense exercise and brief recovery periods. Other effective cardio exercises include jumping jacks, burpees, mountain climbers, and dancing.
4. What are some quick weight loss exercises at home?
Quick weight loss exercises at home include:
- Jumping rope- A high-intensity exercise that burns calories rapidly.
- Bodyweight squats- Targets multiple muscle groups and boosts metabolism.
- Jump squats- Combines strength training with cardio for quick calorie burn.
- Push-ups- Engages upper body muscles while also working the core.
- Plank variations- Helps strengthen the core muscles and improve stability.
5. Is it safe and effective to implement the fastest weight loss exercise at home?
Implementing the fastest weight loss exercises at home can be effective safely and with proper guidance. However, to prevent injuries, it's essential to avoid overexertion, listen to your body, and ensure you're performing exercises with the correct form. Consulting a fitness expert before starting any new exercise regimen is advisable.
References
- https://www.webmd.com/fitness-exercise/ss/slideshow-exercises-weightloss
- https://www.prevention.com/fitness/g20459708/best-workouts-to-target-belly-fat/
- Centers of Disease Control and Prevention (CDC)
About ToneOp Fit
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