Top 3 Exercises to Lose Weight
If you want to lose weight but don’t have time to go to the gym, here are three exercises you can do in your home that will make you stronger and help you get in shape. These three exercises are easy and only take about 10 minutes of your time each day, so if you really want to start losing weight at home, these exercises are the way to go!
1) Warm-up with two minutes of cardio
Before you get into your weight loss workout, make sure you warm-up. You don't want to jump right into weight training or high-intensity cardio if you are not warm and ready to go, says New York City-based certified personal trainer and author of The Body Sculpting Bible for Women, Andrea Metcalf. What should you do? Go for a short walk on flat terrains like your neighborhood or a park so your heart rate can elevate. When you feel ready, begin with three sets of 10 minutes of basic exercises such as pushups, pull-ups, and squats. Jump rope: High-intensity interval training (HIIT) workouts that include jumping rope are great ways to burn calories without being in a gym setting. According to a study published in Medicine & Science in Sports & Exercise, participants who did HIIT workouts for five days straight burned more than twice as many calories compared to those who performed cardio at a steady pace. If you’re new to jumping rope, check out these tips from Greatist on how to get started. Do weight training: Weight training is another great way to burn fat and lose weight at home. According to research published by Medicine & Science in Sports & Exercise, people who combined resistance training with aerobic exercise had greater weight loss results than those who only did aerobic exercise alone. In fact, people who did both types of exercise lost more than twice as much weight as those who just did aerobic exercise alone over 12 weeks.
2) Do 10 push-ups
Push-ups are a great exercise that can be done pretty much anywhere. You don’t need any equipment other than yourself, so they make a great addition to your weight loss at-home workout routine. And if you need motivation, you can do them in front of a mirror; I bet that will get you moving! If push-ups aren’t for you or are too hard at first, start with planks instead. It’s an easier variation and still gets your heart rate up. Hold a plank for as long as you can and then rest for 30 seconds before doing another set. Repeat until you have completed 10 sets total. (If you want more variety, try these exercises for weight loss.)
3) Run in place for 30 seconds
Running in place is a simple way to get your heart pumping and raise your metabolism. It’s more fun than running on a treadmill (and easier too) so you’re less likely to procrastinate on your fitness routine. To make things interesting, run in place while listening to music, ideally with a song that has a consistent beat or cadence. Try not to fidget as you jump from one foot to another; keep your knees bent at 90-degree angles and use light ankle weights for added resistance if desired. This type of low-impact exercise burns about 20 calories per minute for people weighing roughly 160 pounds according to Duke University research—that’s equivalent to the energy expenditure of running at an 8-minute mile pace. While most fitness experts recommend getting between 150 and 300 minutes of moderate-intensity aerobic activity each week, you can lose weight by doing even just 10 minutes of high-intensity exercise every day. By exercising without rest breaks, you can burn an extra 1,000 calories per week compared to jogging continuously for 30 minutes. If 10 minutes doesn’t sound like enough time to fit into your schedule, try adding a quick workout when it will least disrupt your day: walk up two flights of stairs instead of taking an elevator or add an additional lap around your neighborhood during lunchtime errands.
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