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30-Second Summary
- Exercise is vital for overall health.
- Excellent health and weight loss are connected.
- If an individual has a high body mass index (BMI), then they become prone to various issues like diabetes, hypertension, and other cardiovascular problems.
- Going to the gym is highly recommended. However, when you cannot access these facilities, there are several workouts you can try doing at home like burpees, Pilates, walking, and yoga.
- Accompany at-home workouts with a healthy diet, stress-management strategies, and even some best weight loss supplements, and you will be on your way to achieving the BMI of your dreams.
Introduction
If the WFH period has not done your waistline any justice, you are not alone. According to a 2021 study, over one million adults in the US alone put on an average of two pounds during the shelter-in-place orders.
And while gym, dieting, and practicing mindfulness come in handy when you are looking to lose weight, studies show that consistently doing burpees, jumping rope, and running, help you lose the extra pounds.
In addition to losing weight, there are other numerous benefits of exercise, including enhanced mood, improved immune system, and reduced risk of chronic illnesses such as diabetes, hypertension, and heart disease.
The Best Exercises To Help You Lose Weight & Keep Fit
You do not have to sign up for the gym to lose weight. Subscribe to these workouts, and you will be rocking those blue jeans in no time:
- Burpees – No at-home exercise would be complete without burpees. These workouts challenge every inch of your body and send your heart rate soaring. All this adds up to a workout that helps you burn over ten calories per minute.
Assuming you do 10 to 20 reps every minute, burpees are one of the most effective fat-trimming at-home exercises. You can burn up more calories by increasing your pace – just be don’t let your form suffer.
- Jumping Rope – Yep, this blast from your PE past is an excellent torcher. It is not only cheap and portable (it can fit in the tiny parts of your bag), but it is perfect for developing coordination, improving calf and ankle strength, and boosting posture and cardiovascular endurance.
Studies show that skipping helps build bone density, protecting you from bone loss and osteoporosis.
The best way to skip rope? Go slow and do it in 20 to 30 bursts. After mastering the flick-of-the-wrist and timing, you can increase your speed and duration to torch more calories.
- Running – All you need is a good pair of sneakers, cozy workout attire, and you are good. However, if weight loss is the name of the game, the laidback head-out-for-a jog style is not the best approach. Instead, you need to find a hill you can sprint up (if you do not have a treadmill in your home office).
Running up a hill sculpts your glutes and legs – two of the body’s largest muscle groups – and even more, require more energy expenditure, which equals more calorie burning.
To fully benefit from this workout:
- Lean into the hill, drive your knees as high as you can, and strike the ball of each foot directly under your body
- Ensure you keep your hands open and arms bent at 90° while driving your arms straight forward to face level then backward to the tip of your pockets
If you are just getting started, choose intervals of runs, alternating with intervals of jogging or walking. If you do not feel like you have enough energy to run or even jog, you can invest in weight loss supplements like Modere Trim and see if they can help bolster your energy levels for a quick run.
- Weight Training – Haven’t hopped on the weight training bandwagon yet? It would be best if you did so ASAP.
According to experts, weight training is the mother of all weight-loss strategies, the highest in the at-home exercises food chain, and the cream in your workout latte. It not only helps you build some muscle, but it helps you get #Teyana and Iman body goals.
Additionally, weight training builds physical strength, promotes muscle growth, and improves your resting metabolic rate (RMR) – how many calories your body torches at rest.
A six-month study showed that by simply doing weight training exercises for 11 minutes, three times a week, individuals experienced a 7.5% boost in metabolic rate on average. That increase was equivalent to shedding an extra 125 calories a day.
Weight training has also been shown to help your body continue burning calories several hours after working out compared to cardio and other aerobic exercises.
- Walking – Walking is one of the most effective fat-trimming exercises, and for good reason.
It is not only convenient and an effortless way for beginners to start exercising, but it is also a lower-impact option, meaning it does not stress your joints. According to some studies, it is estimated that a 180-pound individual can burn about 194 calories per 30 minutes of walking at a pace of 6.4km/h.
It does not take much effort to fit walking into your routine. To add more steps, opt to do a 20-minute walk during your lunch break, take the stairs, or take your dog for extra walks in the evening.
To get started, walk for 30 minutes, three to five times a week. You can then increase the duration or frequency as you get into shape.
- Yoga – If you are looking to Zen up, yoga is one of the best options. While it is not popularly viewed as a weight loss exercise, it helps burn a significant amount of extra fat and provides you with numerous health benefits that promote weight loss.
A three-month study in 60 women battling obesity showed that those who practiced yoga in two 90-minute sessions experienced significant waistline reductions compared to those who did not.
Apart from torching up calories, yoga has also been shown to improve mindfulness, help reduce cravings, and lower stress and anxiety. Therefore, if you are looking to improve your overall wellbeing, try doing three 60-minute yoga classes every week, and you will be on your way to looking your best.
Tip: Most fitness studios offer yoga, but you can also find some incredible classes online.
The Bottom Line
Losing weight does not need to be a stressful activity. While going to the gym is important, it can be time-consuming and unnecessary if your goal is to shed some weight and lead a healthy lifestyle.
By doing some burpees, running, or jogging, and adding some power yoga moves at home, you can be sure to lose some weight and stay fit, dollar-free. You might also want to consider practicing mindfulness, investing in the best weight loss supplements, adding more proteins into your diet, and enjoying a healthier life.
If you do not know where to start regarding weight loss supplements, check out Health Web Magazine and see which options suit you best. You should also check with your doctor for the best weight loss advice.