Exercise is not just meant to make the body fit; it removes many health-related problems. Today, obesity leads to many diseases. Fat also plays an important role in the body, protecting it from cold and hot weathers. About 20% of a normal adult human body consists of fat. However, when the amount of fats exceeds the normal, then the person becomes obese, which affects the joints and normal functioning of the body.
Healthy diet is very important, but weight loss exercises at home are also very important to lose weight and keep the body fit. Doing fat-burning exercises at home is a wonderful way to lead an active lifestyle without losing “me time.”.
Benefits of weight loss exercises at home:
- Improved sleep: If you exercise about 3 hours before bedtime, your body gets tired and goes into a deep and refreshing sleep.
- Increasing mental focus: Doing yoga improves mental state, which also increases your attention and mental agility.
- Increasing energy levels: Exercise increases the production of adrenalin and serotonin in the body, which keeps the energy levels high.
REDUCES HEALTH DISEASES
- This reduces the risk of chronic diseases.
- Regular exercise reduces long-term diseases.
- Increasing strength and stamina.
- Exercise does not only increase muscle strength but also tones up the body.
To answer the question “how to slim down” for weight loss, certain exercises have been included that are proven to be effective.
Aerobic Exercise
– How to do it, Sets, Reps and Time Aerobics is a form of cardiovascular exercise that offers a speedy way of getting extra fat burnt. Just about any workout that pushes the heart rate up can be added into an aerobic routine: swimming, cycling, or jogging. Aerobics requires oxygen, and it helps build a healthy circulation system.
For starters, 30 minutes of cardio exercise will be enough. After this, the time can be gradually increased. Do it 3 to 4 times a week, and alternating it with light exercises gives better results.
Skipping/Jump Rope
– How to do it, Sets, Reps and Time Skipping is one of the easiest exercises to do but most effective in burning calories. It just needs a skipping rope which can be bought online or from any sporting good shop. It can be done at home.
The beginner will start with running in place while rotating the rope from head to toe. As you get accustomed to it, you’ll begin to learn how to jump with the process by rotating the rope with your fingers. Practice jumping for 1 minute, take a 20-second break, and repeat this in 5 sets.
Plank
– How to do it, Sets, Reps and Time Plank is an effective core workout, which also tones the arms and thighs. It can be done in two stages – one by balancing on the palms of the hands and the other is the advanced elbow plank.
To begin with, get into a push-up position with the hands in line with the shoulders, back straight, and feet together. Hold it for 30 seconds by drawing in the stomach. 30 seconds is sufficient in the initial stages. Repeat it for 4-5 sets and give a 10-second break after every set.
Push-ups and Pull-ups
– How to do it, Sets, Reps and Time Push-ups and pull-ups, also known as calisthenics, are bodyweight exercises that help strengthen the arms and thighs.
For push-ups, slowly lower the body by keeping the hands parallel with the shoulders and then return to the original position and repeat. Initially, one can keep the knees on the ground to balance on the knees. Do this for 15 reps in 4 sets.
Pull-ups require a bar. Pull the body upwards by holding the bar firmly. Do this with 4 sets and 15 reps.
Snatching and Lunges
– How to do it, Sets, Reps and Time Lunges are great exercises to strengthen the lower body. It not only burns fat but also improves body balance and posture.
There are three types of lunges performed forward, backward, and side. Begin with a position where the feet are shoulder-width apart and hands are laid on the stomach. Then lift one leg and insert it in front, back, or sideways. This should be done with 20 reps in 4-5 sets.
Yoga
– How to do it, Sets, Reps and Time Yoga, as like aerobics is formed of various categories of exercise. It is helping in reducing weights but it offers us a very healthy life, along with satisfying our minds and souls too. No set in particular is involved in this case, but a yoga hour session in the morning will be definitely enhancing the whole routine.
Other general exercises Besides that, there are other easy fat-burning exercises including Pilates, spot jogging, mountain climbers, jumping jacks and doing all sorts of house chores.
There are several effective factors for weight loss. Weight loss is not a simple math, and there are many factors involved in it. Sometimes, if we stick to the same routine, the body gets habitual, and changes cannot be perceived. Do not lose hope and change the routine.
Some other effective factors are as follows:
- Genetics: Body weight is determined due to hereditary reasons.
- Sleep: Good sleep relaxes the body and mind.
- Diet: With a proper diet, weight loss can be achieved
Conclusion:
Losing weight and staying healthy is not a big deal if one gets the right information. Apart from the mentioned exercises that burn body fats done at home, the addition of proper diet and routine check-ups will ensure that both body and mind health is kept intact.
FAQS:
How many times should there be between each set?
When doing intense workouts, it is important to have a 10 to 15 seconds rest after each circuit or set. This will give the body a chance to be prepared for the next set without tiring you out.
What is calisthenics?
Calisthenics is a body weight workout that does not require additional weights. It is effective and helps build the muscles faster.
Are additional weights essential for workouts?
Not always. The goal is not to become slim and tone up the body for which extra weights are not necessary.