When it comes to losing weight, the thumb rule is that you need to burn more calories than you consume. This is why experts recommend a low-calorie diet, followed by a strict exercise regimen. According to a study by NCBI, vigorous intense workouts can facilitate a decrease in visceral fat and increase metabolism.
How Can Exercise Help Lose Weight?
Exercising regularly has a lot of health benefits. Along with reducing weight, it can also lower the risk of diabetes, cholesterol, and types of cancer. Not to mention that it can help you unwind and reduce stress. Some of the most popular exercises for weight loss(1) include walking, running, swimming, or any other cardiovascular exercises.
A study showed that an individual could burn 400-600 calories by doing cardio five days a week. It also helps burn excess belly fat, which is the primary reason for heart diseases.
Did You Know?
Regular physical exercise helps you sleep better.
Exercises for Weight Loss
Here are some home exercises to lose weight.
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This exercise involves your core, legs, and arms. It is a complete workout for your arms, chest, and torso, and that’s the reason why they can be challenging to do, especially in the beginning. The basic push-ups are best for starters.
Begin with the plank position with your hands flat on the floor and shoulders apart. Keep your body straight and push yourself towards the floor as much as you can. Hold for 1-2 seconds and pull back. Start with a set of 10 push-ups and then gradually increase the number over time.
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Lunges are single-leg workouts that work your hips, quads, hamstrings, and core. If you’re looking for an exercise to lose weight(2) fast at home without equipment, lunges or push-ups are the best options for you.
Stand straight with your hips wide apart. Take a step forward with your left leg in a way that the heel hits the floor first. Then lower your body so that your left thigh is parallel to the floor. Now press on the left heel to go back to standing position. Repeat with the right leg.
Squats are considered the best exercise for beginners to lose weight. They engage your core and the entire lower body.
Stand straight with your hips wide apart. Keep your weight on your heels and slowly lower your body until your thighs are parallel to the floor. Extend your arms in front of you. Hold for 3-5 seconds and rise back slowly.
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4. Double jumps
Double jumps are an advanced version of squats that are a blend of a jump and lunges. This exercise is right for your abs and glutes.
Lower your body in the squat position and then rise as if you are going to jump but land in a lunge. Then, using momentum, jump from lunge back to squat. Do this for 20 seconds for each side.
5. Jumping jacks
A jump exercise can effectively burn fat from the entire body. To do a jumping jack, stand straight with your feet together. Now jump and open up your feet. Keep your arms spread wide apart simultaneously. Jump again and close your legs and bring your arms down at the same time. Ten sets of the jumping jack exercise are recommended daily.
Did You Know?
- Swimming incorporates both cardio and strength, making it a great way to lose weight and increase strength.
- Losing weight is difficult, but maintaining it is even more so. A study by PubMed has shown that people who exercise for at least one hour daily have a better chance at weight loss than those who don’t work out.
- Scheduling rest days is crucial since it gives your body time to recover, preventing it from burning out due to excessive exercise.
1. How Much Exercise Is Needed to Lose Weight?
Though the amount of exercise your body needs to shed pounds depends on your health and the amount of weight you want to lose, most experts recommend an average 150-200 minutes of exercise every week.
2. What Is the Best Exercise to Lose Weight?
Running is by far the best exercise for weight loss. This exercise is recommended if you have healthy hips, legs, and knees.
3. Is Dance Workout Enough to Lose Weight?
Yes, a dance workout can help you lose weight, but this workout needs to be rigorous. A 15-minute workout video might not burn as many calories as other cardiovascular exercises.