Exercise is essential to boost the functions of our body and improve our overall health. Good health and weight loss are interconnected. If you’re an individual with a higher body mass index, then you are prone to several health disorders such as hypertension, diabetes, cholesterol, cardiovascular problems, etc. Thus, if you are trying to lose weight and want to be fit, do some exercises every day.
Exercise and Dieting are the two significant factors that one should consider when it comes to losing weight. The balance between the two is vital. If you follow your diet and skip exercise or exercise daily and not follow your diet, then you will definitely fail to see the desired results.
Exercise becomes very crucial to keep the human body disease-free, fit and healthy. Some of the most important benefits of doing regular exercise are: it will help in improving our mood, strengthening our bones, and reducing the risk of many chronic diseases. Nowadays, most of us have a tendency to skip exercise as we won’t have the time or personal trainers to guide us properly on our fitness journey.
So, here are the 5 best exercises that you can practice at your home to make yourself fitter, stronger, and healthier.
1. Aerobic Exercises:
Research suggests walking as one of the best exercises to lose weight. Walking at a fast pace is an effective way for burning calories. It is always good to try exercises that put minimal stress on your joints and can be incorporated into your day-to-day activities to burn unwanted fat.
Running and Jogging are considered to be the masters of weight loss exercises because these two are total body integrated exercises. It will be very effective for reducing belly fat and help in strengthening our legs.
Exercise Pattern:
Adjust 1 hour of your time to practice these exercises to your daily routine.
- Start with walking exercise for 15 minutes.
- Raise your pace and start Jogging for the next 15 minutes.
- With a constant increase in pace, run for another 15 minutes.
- Reduce your pace and come back to jogging for 10 minutes.
- Relax your body and slow down your pace and walk for 5 minutes.
2. Skipping:
Skipping exercise or jumping rope is a total body workout that helps our body to increase muscle strength, metabolism, and burns many calories in a short time. If you do this exercise regularly, you can achieve calmness and ease depression, anxiety, etc. It will also help in increasing our heart rate resulting in faster pumping of blood and keeping our heart healthy. It also takes care of our lungs by keeping them functioning properly and healthy.
Exercise Pattern:
- Stand with your back straight on a flat floor.
- Keep your feet together pointing straight.
- Let your hands be straight by pointing downwards close to your thighs.
- Jump off the ground.
- Let the rope pass under your feet and bring it back.
- Repeat these steps and increase your jumping pace constantly.
3. Push-Ups and Pull-Ups:
Push-ups are one of the best workouts that can be done at home. It is very useful for weight loss as it pushes our body away from the ground and exerts energy which in turn burns calories. It will let you focus on the larger muscles in your upper body including chest, shoulders, back, biceps, and triceps.
Push-up exercises are a great option to strengthen our core muscles and make our body physically fit and healthy. If you keep practicing push-ups for months, you can easily build up your muscle mass.
Exercise Pattern
- Choose an anti-slippery flat surface.
- Place your hands forward by keeping them slightly wider than your shoulder width.
- Set your feet slightly apart or together in a comfortable position. Initially, you can keep your feet apart to find a proper balance.
- Then bend your shoulders as low as possible towards the floor.
- Now push up back and straighten your arms.
- Repeat these steps for 15 reps and 3 sets.
If you want to lose weight effectively, try this exercise because it can aid you to get in shape, increase your ability to burn fat, and boost your metabolism in a short time.
4. Squats:
Squat exercises are considered one of the best options for muscle strengthening. The main aim of this exercise is to improve the lower part of the body. Squats help burn calories and prevent fat from accumulating in your lower part of the body. This exercise helps improve your mobility and also balance. A beginner should aim for 3 sets of 12-15 reps of at least one type of squat to expect better results.
Exercise Pattern:
- Stand straight with your feet wider than your hip width with toes facing front.
- By bending your knees and ankles push your hips back.
- Sit into a squat position by keeping your heels and toes on the ground.
- Keep your knees bent to a 90-degree angle and pose yourself parallel to the floor.
- Straighten your legs by pressing your heels and return to the standing position.
5. Lunges:
A popular strength training workout that strengthens and tones your lower body and improves overall fitness and athletic performance. Lunges mainly focus on strengthening your back, hips, and legs.
Lunges help in building lean muscle and reduce body fat. It is important to push yourself and include lunges in a high-intensity workout routine with the help of heavyweights. The single-leg movements involved in this workout stabilize muscles to develop balance, stability, and coordination.
Exercise Pattern
- Stand straight with your back and abs upright.
- Bend your knee by keeping your right leg in the front.
- Now, bend your knee until your right thigh is parallel to the ground and left one perpendicular.
- Keep your front knee above your heel.
- Come back and bring your feet together.
- Repeat the above steps with your left leg.
- 30 reps of alternate lunges are very helpful.
In a nutshell, weight loss is a combination of regular workouts and a proper diet. It is important to ensure you strictly follow both to achieve the desired results. So, work out regularly to get in good shape.
Note: Try to work out at least 2-3 times a week rather than once in a while.