If anyone wants a healthy and fit lifestyle, then one must start by managing their weight first. Weight management is the way to begin followed by other good habits to promote a healthy lifestyle. While in this article we will be talking about some great exercise for weight loss that will be fairly easy to do at home or anywhere you would like. Although, these exercise for weight loss are simple, but must be performed regularly to see some noticeable changes. A strict routine must be made before starting your weight loss journey. A routine would serve as a reminder for you to get everything done at the right time. A proper routine for weight loss must include the timings for the 3 meals i.e. breakfast, lunch and dinner along with the timings for exercise, work, and sleep. So, it is advisable to make a basic routine including all the things that you do every day and then try following the same a couple of days to see if there is a need for modification. Each weekend must be a rest day and you are allowed to do whatever you want on that day. Now, you know how to begin so let us see those 10 simple exercise for weight loss.
1. Walking → Jogging → Running
This is the first exercise for weight loss and is also the easiest. You just have to walk, that you have been doing since your childhood. You can walk anywhere, at your home, at the gym, on the streets or in the park. Nothing fancy in this. You just have to know that as you will start you have to walk and jog for a few days (First Week). This, along with the other weight loss exercise on the list will increase your endurance. When you feel that walking and jogging simultaneously is not making you tired, then is the time to switch to running. You must at least run continuously for a minimum of half the time you have been walking or jogging. For example, if you have been jogging for 30 minutes, then you need to walk at least for 10 – 15 minutes depending upon your stamina. Keep increasing the time of running with time and you will see the results within few weeks.
2. Skipping Rope
Similar to the earlier weight loss exercise, this is as simple that an exercise could be. You have to jump rope that many of you might have loved doing in the school days. All you need is a jumping rope that could be bought from anyone either online or offline. Just make it the right size according to your height and start jumping. You can do it after your jogging/running session or begin with it. Remember, if you are beginning with the rope jumping then be sure to warm up and stretch out your muscles to prevent any injury. Also, always wear sports shoes before skipping rope to avoid your foot fingers getting strangled with the string and causing you to lose your balance and fall.
Another exercise for weight loss on our list is cycling. Almost everyone in their childhood is taught how to ride a bicycle. That lesson would come in handy today. For this exercise, you need any type of bicycle, a helmet for safety if you are going to ride on the busy streets and a pair of sports shoes. After you are ready, go for a ride in the early morning or during the evening, whichever time suits you the best. People who are working can use a bicycle to commute from their home to the office and then back. This would not only make you lose weight but would help prevent pollution. A 30 to 40-minute ride each day is good enough to make you lose weight.
Although there are many different types of lunges that include reverse lunge, slide lunge, sprinter lunge, walking lunge and forward lunge. Here we will only talk about the forward lunge as it is very effective in one effective exercise for weight loss and is simple as well. It can be performed anywhere. Follow the steps given below to perform the forward lunge correctly. Also, see the image present above for illustration.
- Stand straight with hips wide apart.
- Either place your hands on your hips or use weights on both your hands.
- Keeping your back straight, take a forward step with your right leg.
- Lower your body until your left and right leg make an angel of 90 degrees.
- Now, bring your right leg back to the position it was before and do the same process with your left leg.
- You can do it 10 to 15 times for the first couple of weeks and then increase the repetitions while doing a total of 3 sets.
It is one great and fun way of losing weight quite easily. As per the researchers, a 30 min swimming activity can burn up to 400+ calories for a person weight around 155 pounds or 70 kilograms. The calorie burn per half hour is more than any exercise we have talked about so far. Although, the amount of calorie burn depends on the type of swimming you are performing. According to Harvard Health, 155 pounds/70 kilograms person per 30 minutes can lose 298 calories while performing backstrokes, 372 calories while treading water, 372 calories while performing breaststrokes and 409 calories while doing butterfly. This, it is worth to swim once or twice a week to boost up your weight loss journey.
Everyone is familiar with squats and is a quite popular exercise for building your hip and thigh muscles. Apart from these benefits, it is also a great way to trim down your weight. You can either do squats with your hands going straight in the front or while using some weight in your hands. Though, for starters, it is advised to perform the basic version of squats without any weights. You can do 3 sets with 20 to 30 reps each. Also, to get the most benefits out of this exercise, make sure to perform other exercises after or before doing squats.
If you have been looking for something less time consuming while with the most benefits, here is Tabata. A is a combination of high-intensity exercises which can be done in as less a 4 minutes. Also known as 4 minutes Tabata is quite an effective exercise for weight loss if you are on a busy schedule. Although there are various types of exercises that are performed together in Tabata, we will be focusing on the best and the simplest 4 exercises. These are Jumping jacks, Burpees, Ice Skaters and Jump Squats. All these exercises must be done in an interval of 20 to 30 seconds each while taking a rest of 10 seconds in between each exercise.
8. Weight Training
Weight training has not one but many benefits that includes building muscles, losing weight, gaining strength while also raising your resting metabolic rate which in other words is the number of calories burned by the body while at rest. Thus, any type of weight training exercise can help you lose fat while at the same time improve your shape by building muscles. You must do the strength-based exercises at least 3 to 4 days every week for an interval of 30 to 40 minutes with proper warm-up and stretching.
Incorporating Pilates in your weekly routine would make a considerable difference in your weight loss journey. This is an exercise that, apart from weight loss, also increases your endurance, balance, strength, and flexibility. This should be treated as a starter and must be followed by high-intensity exercises like the Tabata.
10. High Intensity Interval Training (HIIT)
Also, known as just Interval Training or HIIT, is a combination of high-intensity exercises that are performed in short intervals with a few seconds rest in between. You can be cycling, running, rope jumping, etc. and perform the exercise intensely. Such as if you are running, then run as fast as you can with the full power for 30 seconds and then switch to jogging and continue that for 5 minutes. This way you will lose a huge amount of calories along with increasing your endurance. This can be done for a total of 20 to 30 minutes with a 30 seconds rest in between every set.
There are countless exercises for weight loss, but the best, most effective and the easiest ones have been stated above. Whichever exercise you are doing, do it with full concentration. Also, as mention earlier make a routine for each day including all the exercises you like. For beginners, 3 to 4 exercises daily are best to start with. As you start losing weight, just include some more exercise and the interval you are doing the exercises for.