More than 70% of people want to lose weight. When people decide to lose weight,
they get or renew their gym membership. You always don’t need to go to the
gym. Exercise burns many calories and helps in shedding pounds faster. But some
exercises are easy and don’t need any such equipment or place that you need to
go to the gym. You can do it at your home. Here 10 best exercises are discussed which
help lose weight, maintain health, and are easy which you can perform without
any expert’s help.
1. Squat jumping
Squat jumping is counted as one of the best exercises to improve athletes'
body weight. This exercise uses lower body muscles as well as thigh, glutes,
abdominals, hamstring, and lower back.
Squat jump rank at the top of the list of exercises in developing explosive
power.
Steps for performing squat jump are as follows;
- Stand with your feet shoulder and slightly bent knees.
- Bend your knees and go for a full squat position
- Engaging through squat, propel the body up, and off the floor, extending the legs. With full extended legs, feet will be a few inches off the floor.
- Descend your landing going through your foot, and descend in the
- squat position. After landing immediately repeat the next jump.
These jumps are best for explosive power to improve athletes. Also, it's easy to do in the home as no equipment is needed for this jump and it can be done in a small space also.
2. Rope jumping
Rope jumping is another good exercise done with the cheapest equipment.
This exercise is very common for boxers to lose weight. Rope jumping
enhances coordination, helps in strengthening footwork, builds and
strengthens the upper back and shoulders. Rope jumping burns 500
calories in 30 minutes. Many people are unable to jump consistently 30
minutes workouts, therefore intervals are also allowed. It is also good for
travelers. You can put the rope in your suitcase and do it anywhere you go.
3. Cycling
Cycling helps to lose fat. It increases heart rate and burns more calories.
There is a variety of cycling. Indoor cycling, stationary cycling at the gym, or
outdoor cycling. Cycling helps you in burning 250-300 calories in 30
minutes. Maximizing the calories and fat burning requires interval training.
Do cycling with high intensity for a few minutes and gradually decrease the
intensity for a few minutes and so on helps you in strengthening your legs
and core also burns a high amount of calories. Cycling also improves heart
health.
4. Running
Running is also an easy and excellent exercise for weight loss. The running
pace should be faster than 6mph. A study tells that a person burns about
350 calories in running at 6mph for 30 minutes and burns about 250
calories in jogging at 4mph for 30 minutes. Unlike many exercises running
needs less apparatus and can be done anywhere you want. With the
running exercise, you need a better diet, if you don’t focus on your diet a
single bite of unhealthy food can undo those calories you burn during a run.
5. Walking
Walking also helps in burning calories. If you add a 30mile walk to your
everyday exercise you can burn about 150 calories. It is a simple and easy
way to lose weight. If you are new to walking, you can start with a short
walk with light intensity, and gradually build up your walk, more moderate
or vigorous intensity. People with age above 60 years can prefer to walk 15
minutes thrice a day it gives the same result as compared to walk 45
minutes once a day. Experts also believe that walking after each meal can
provide better benefits. Walk wherever possible for you, and add it to your
daily life routine. Try to use stairs rather than elevators. walk for your
lunch, school, or work. Park your car further away from the shop, school, or
work.
6. Swimming
Swimming is an enjoyable activity. It is not only for getting cool and putting
off the hot. It also helps in losing weight. If you want to lose weight you can
do it by enjoying swimming. Swimming in the early morning with an empty
the stomach can burn more calories as it forces stored energy to work.
Swimming can helps a person get or stay body in shape, it is also
responsible for different health effects from the heart to mental health.
Swimming is an activity that engages almost every muscle And requires to
use of arms, torso, legs, and stomach. It increases heart rate without
putting any stress on the body and improves strength and fitness.
Swimming also helps in strengthening cardiovascular, controlling blood sugar,
improves sleep, and many other benefits you will get with it.
7. Push-ups
Push-ups are another exercise you can do at your home without requiring
any tool. Push-ups help in reducing weight from the chest, core, triceps,
and shoulder muscles. It also helps in gaining muscle mass. In the
beginning, start with low-intensity push-ups and make sure that you are
doing right as the wrong postures can hurt your body and hamper the
process of fat burn.
8. Yoga
Stress, mental disturbance, poor sleep, and hormonal changes are
responsible for obesity. Yoga helps in reducing stress and improves your
mood and emotions by eating food, and maintaining weight. It also helps in
gaining muscles mass and tone. Yoga is a mind-body exercise that relaxes
the mind and improves many of the causes of weight gain.
9. Stairs walking
Stairs walking are also good for reducing weight. If you climb up and down
the stairs for an hour, you will burn an incredible amount of calories. You
burn a high amount of calories in climbing up the stairs and low when you
come down.
10. Kettlebells
One key to losing weight is to increase your metabolism rate. The quicker
your metabolism rate high the number of calories you will burn. Kettlebells
are exercises that work 100's of muscles at a time and increase metabolism
rate.
Many kettlebells exercises are dynamics require swings, pushes, and pulls
using explosive movements. Moving with kettlebells takes a great deal
with muscles activation and energy.
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