June 10, 2020

Home Exercises for Weight Loss

How to Lose Weight at Home

Working out at home has many benefits, including saving time and money, and drastically improving your health. In addition to a healthy diet, there are some exercises you can do at home that are shown to burn the calories needed to start losing weight.

Home Exercises to Lose Weight

You don’t need a fancy home gym to get the benefits of working out at home. All of the weight loss exercises in this section don’t require equipment and can be done in the comfort of your home. 

  • Squats. Squats work nearly every muscle in your lower body, including the glutes, hips, thighs, and calves. They’re a great way to build lean muscle and lose weight. To do a squat, stand with your feet hip-width apart and toes facing straight ahead or angled slightly outward. Slowly bend your knees and squat, sending your hips behind you while keeping your torso straight. Squat as low as you can, then push into your heels to stand up.
  • Push-ups. Push-ups require compound movements, which means you’re using almost all of the muscles in your body. Push-ups work your chest, shoulders, triceps, back, and abs all while increasing your upper body strength. To do a pushup, get into a plank position with your hands wider than your shoulders and balance on your toes or on your knees. Slowly bend your arms and lower your body to the floor, keeping your neck straight and, if possible, touching your nose to the floor. Then push back up and try not to lock elbows at the top of your movement. 
  • Lunges. Lunges are a great way to work most of the muscles in your legs, including your quads, hamstrings, glutes, and calves. To do a lunge, get into a split stance with one leg forward, and one leg back. Bend your knees and lower your body into a lunge position, keeping your front knee and back knee at 90-degree angles. Then push back slowly to your starting position. Do this exercise two to three times a week for 12 to 16 reps.
  • Plank. Plank is an isolation move, that’s used in Pilates and yoga, that works the abs, internal abdominal muscles, back, arms, and legs. To plank, lie face down on a mat with your elbows resting next to your chest. Push up until your body’s resting on your elbows or hands. Contract your abs and keep your body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many as you can. 
  • Yoga. Yoga is a great way to exercise, lose weight, and reduce stress. If you’re a beginner, there are many online classes that can help you learn all the poses and proper technique. Harvard Health estimates that a 155-pound person burns around 149 calories, per 30 minutes of practicing yoga. Yoga also teaches you mindfulness, which can help you resist unhealthy foods. 

Cardio at Home

Fortunately, you don’t need to be on an expensive cardio machine to get all the benefits of adding cardio to your workout routine. Here are some of the best ways to lose weight doing cardio at home:

  • Walking. Walking is one of the best ways to lose weight for a lot of reasons. It’s a great way for beginners to start exercising because it’s low impact, which means it’s easy on your joints. And Harvard Health estimates that a 155-pound person burns around 167 calories per 30 minutes of walking at a moderate pace. To get started, try to walk for at least 30 minutes three to four times a week. 
  • Jogging or running. Studies have shown that jogging (4-6 mph) and running (faster than 6 mph) can help burn belly fat and lower your risk of developing chronic conditions. It’s also a great way to lose weight. Harvard Health estimates that a 155-pound person burns nearly 298 calories per 30 minutes of jogging and 372 calories per 30 minutes of running. To get started, try to jog for 20-30 minutes three to four times a week. 
  • Jumping rope. There’s a reason elite boxers jump rope to get into top physical shape. It’s a great cardio workout that can burn about 220 calories in 20 minutes. To get started, simply turn a rope with handles repeatedly while jumping over the rope. For the best results, turn the rope with the wrists, not the arms, and land softly. Only jump high enough to jump the rope. Learning to jump rope can take some time, so be patient. 

Learn More About Weight Loss at Baptist Health

Home workouts are great for losing weight, and being overweight comes with risks to your health.  Find a provider today to get peace of mind and get back on track for weight loss. 

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