Top 4 Exercise for Weight Loss

Exercise is very important to lose weight and keep fit. It not only burns calories but also increases body strength and endurance. Here we discuss 4 important exercises, which help in weight loss and overall fitness.

1.Burpees: A full-body exercise that increases cardiovascular fitness and helps burn calories quickly. It works different muscles in the body and increases strength, stability, and endurance. The steps for burpees are as follows:

How to do burpees:

1. Start standing: Place feet shoulder-width apart and arms at sides.

2. Go into a squat position: Place hands on the ground and go down into a squat position.

3. Jump into a push-up position: Get into a push-up position with the legs back.

4. Push-ups: Do a full push-up.

5. Bring Legs Forward: Return to squat position.

6. Jump up: Stand up quickly and jump up, arms overhead.

Benefits:

- Burns calories faster.

- Uses the muscles of the entire body.  -Increases heart rate, which is good for cardiovascular health.

- Strengthens muscles, especially legs, arms, chest, and core. A certain amount of burpees every day can be effective for weight loss and fitness.

2.Squat: A basic exercise that helps strengthen the leg and hip muscles. It works the leg, hip, and back muscles and improves stability.

Follow the steps below to know the correct squat technique:

How to Squat:

1. Start standing: Feet shoulder width apart. The toes should be slightly outwards.

2. Position of hands: Keep hands in front or beside the waist.

3. Go Down: Bend your knees and lower your body weight over your feet, as if you were sitting in a chair.

4. Keep head straight: Keep head straight and eyes forward.

5. Knee wraps: Keeping the knees straight with the toes helps strengthen the back of the leg.

6. Come back: After coming down, stand up slowly using the leg muscles.

Benefits:

- Strengthens leg and hip muscles. - Improves core muscles.

- Increases metabolism, which helps in weight loss.

- Improves body balance and stability.

- Assists with daily activities, such as getting up and down.

Tips:

- Squat with body weight in the beginning, can add dumbbells or barbell later.

- Do the exercise slowly and regularly, so that proper form is maintained.

- Stretch well before and after exercise. Doing squats regularly is very beneficial for your leg and glute muscles.

3.Plank: A very effective exercise that mainly helps to strengthen the core muscles. It works the abdominal, back, and shoulder muscles and increases body stability and strength.

How to Plank:

1. Begin: Begin by lying on your stomach on the floor.

2. Hand Position: Place the hands shoulder width apart, with the hands below the elbows.

3. Set the legs: Keep the legs straight and press the toes into the ground.

4. Keep the body straight: Lift up keeping the body straight; Keep your head, back and legs in a straight line.

5. Tighten the muscles: Tighten the core muscles and keep the back from slouching, the head from moving forward or up.

6. Inhale: Inhale as long as possible in this position and keep the body straight.

Benefits:

- Strengthens core muscles, which is good for back health.

- Improves other muscles in the body such as shoulders, arms, and legs.

- Increases body balance and stability.

- Increases metabolism, which helps in weight loss.

Tips:

- Plank for 20-30 seconds in the beginning, and gradually increase the time.

- If your waist goes down, get some rest and maintain proper form.

- Try different types of planks (such as side planks) to work different muscles.

The plank is a great exercise that helps build your core and upper body strength. Doing this regularly can make a significant difference in healthy fitness.

4.High Knees: An effective cardiovascular exercise that works the leg and core muscles and improves overall fitness. This is done at a faster pace and increases the heart rate, thereby helping to burn calories.

How to Hi-Knee:

1. Start standing: Feet shoulder width apart and hands by sides.

2. Start walking: Start walking slowly.

3. Begin to hi-knee: Lift one leg and lift the knee high toward the sky, as if it is coming toward your chest.

4. Switch to other leg: Quickly switch legs and do the same with the other leg.

5. Arm Position: Place the arms beside the body or bring the hands towards the knees so that they touch while raising the legs.

6. Increase the speed: Increase the speed as much as possible and stick to a fixed time, usually 30 seconds to 1 minute.

Benefits:

- Increases heart rate and improves cardiovascular fitness.

- Increases strength and stability in leg and core muscles.

- Helps burn calories faster, which is effective for weight loss.

- Increases overall body strength and endurance.

Tips:

- To do this, the knees should not be too high and the body should be straight.

- Slow down in the beginning and speed up later.

- Try to do it for a certain period of time , and then rest.

The high knee is a simple yet effective exercise that can be done anytime and anywhere, and can be a great addition to your fitness routine.

Conclusion

By doing these 4 mentioned exercises regularly, it will become easier to lose weight and keep the body fit. Each exercise strengthens muscles as well as increases cardiovascular fitness, which is crucial for weight loss. If you want to live a healthy life, these exercises should be included in your diet.