Which Exercise is best for Weight Loss at Home?part-1

There are so many types of exercise are available they are,

1.Physical exercise: It's an body activity that enhances or maintains physical fitness and overall health and wellness.

2.Yoga: Yoga is a group of physical, mental, and spiritual practice.

3.Cycling: Riding a bicycle typically involves longer distances than walking or jogging.

4.Swimming: Using the arms and legs to keep oneself afloat in water and moving either forwards or backward.

5.Isometrics: It's is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint.

6.Push-up: The push-up is a common calisthenics exercise ,by raising and lowering the body using the arms.

7.Cardio : Refers to cardiovascular activity or activity that works the heart muscles at a lower relative intensity.

8.Agility: It's an ability to change the body's position quickly and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance.

9.Aerobics: It is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness.

10.Walking: It is a typically slower than running and other gaits.

11.Running: It's a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. running is a weight-bearing activity so it helps to build strong bones.

12.Crunches: The crunch is an abdominal exercise that works the rectus abdominal muscle.

13.Skipping or Jumping Rope: It's an complete body workout and helps increase your muscle strength,metabolism, and burn many calories in a short time.

14.Planks: One of the most effective full-body workouts

15.Squats: Squat exercises are known as muscle strengthening exercises.

16.Lunges: It's mainly focus on strengthening your back, hips,and legs.

7 Best Exercises to Lose Weight At Home

1. Aerobic Exercises:

Walking is considered one of the best weight loss exercises. Walking at a fast pace is a great exercise for burning calories. An exercise program that puts minimal stress on your joints and can be incorporated into your day-to-day activities.

According to many studies, A 70-kg individual burns around 167 calories per 30 minutes of walking at a pace of 6.4 kph. It is also observed that an individual can reduce their body fat by an average of 1.5% and waist circumference by 2.8 cm by walking for 50-70 minutes 3 times per week.

Jogging and Running are considered to be the king of weight loss exercises.Running and Jogging will approximately help burn 372 calories per 30 minutes and 298 calories per 30 minutes respectively. The combination of these 3 exercises will certainly help improve your muscular strength and overall body weight to keep you fit and healthy.

How to Do:

Set aside 1 hour of your time and include these exercises in your routine.

● Start with walking exercise for 15 minutes.

● Increase 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 or Jumping Rope:

Skipping exercise offers a complete body workout and helps increase your muscle strength, metabolism, and burn many calories in a short time.

Skipping exercise done regularly will bring in calmness and help to ease depression and anxiety. The workout also increases your heart rate which results in faster pumping of blood across your body to keep your heart in a better and healthy condition. Along with your heart, this exercise takes care of your lungs by keeping them functioning and healthy.

How to Do:

● On a flat surface, stand with your back straight.

● Make sure your feet are together and pointing straight.

● Keep your hand straight pointing downwards close to your thighs.

● Jump off the ground and let your rope pass under your feet and bring it back.

● Repeat these steps and increase your jumping speed constantly.

3. Planks:

Plank Pose or Plank exercise is one of the most effective full-body workouts. The biggest advantage of Plank’s workout is it targets most of the major muscle groups in the body. It strengthens your muscles in the core, shoulder, arms, chest, back, and hips. Along with these benefits, Plank exercises help in quickly burning the excess fats and calories from the body.

A workout that seems to be a simple and easy one but it’s quite exhausting and intense. The plank exercise is a great example of the longer you workout the better will be your results. You need to focus on holding your plank position for a longer period to find quick and better results.

How to Do:

● Get down into the Push-Up or Standard Plank Position.

● Now bend your right knee and pull it towards your chest.

● Push your right knee back to your initial position.

● Now bend your left knee and get it towards your chest.

● Push your left knee back to your initial position.

● Continue the above steps around 20-25 times.

4. Push-Ups and Pull-Ups:

Push-ups are one of the most popular exercises and it is a workout that can be done at any time, anyplace, and by anyone. Push-ups exercise is very useful for weight loss as it pushes your body away from the ground and exerts energy which in turn burns calories.

Push-up exercises are good as it burns calories quickly and makes you focus on the larger muscles in your upper body. Push-up workout also focuses on your chest, shoulders, back, biceps, and triceps. Push up exercise will also strengthen your core muscles and make your body physically stable and healthy.

How to Do:

● Look for anti-slippery and flat surfaces.

● Place your hands facing forward and slightly wider than your shoulder width.

● Set your feet together or slightly apart in a comfortable position. Initially, you can keep your feet further apart until you find a proper balance.

● Now bend your shoulders as low as possible towards the floor and push up back and straighten your arms.

● Repeat these steps for 15 reps and 3 sets.

Pull-ups focus on several muscle groups that burn more calories as multiple muscles like biceps, triceps, back and core are working together. This workout can aid you to get in shape, increasing your ability to burn fat and boosting your metabolism. To complete a pull-up it nearly takes 15 muscles and the primary muscles are your lats and biceps.

According to the study, doing a pull-up workout will help you burn nearly 10 calories per minute. It is recommended that at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity workout have to be done each week as cardio is one of the best ways to burn calories.

How to Do:

● Grip the pull-up bar with your arms fully stretched by standing straight.

● Now bend your knees and pull yourself until your chin clears the bar.

● Come back to your original position slowly.

● Repeat these steps for 15 reps and 4 sets.

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