Weight loss exercises are essential for good health, because good health and weight loss are often interconnected. If a person has a higher Body Mass Index (BMI), they are prone to several health disorders like hypertension, diabetes, cholesterol, and other cardiovascular problems. Weight loss exercises are very crucial for the effective management of these conditions and more.
Two important factors that need to be considered when you want to lose weight are weight loss exercise and dieting. The balance between the two is absolutely crucial to get right. In your everyday routine, if you follow your weight-loss diet but skip your weight loss exercise and fat loss exercise, you will see your body behaving extremely differently.
Whether you are someone whose work is based out of a home setting or if you are someone who finds it difficult to squeeze in some workout time due to hectic schedules or if it is not possible to hit the gym because the weather is getting in the way- there is no need to fret. You can still work out and lose weight just as efficiently as you would in a gym, at your home. All you have to do is to follow some workouts to lose weight at home.
Slim down your body, speed up your fat loss and cut your workout time with a pair of circuits that you can do anywhere! As little as 15-20 minutes of regular intensive resistance exercise can help to flatten your belly in 45 days.
Follow these amazing sets of short durational workout sessions, weight loss exercises and fat loss exercises for that instant powerup that your body needs along with losing fat!
4 Weight Loss Exercise at Home
Below we suggest 4 weight loss exercises at fat loss exercises that you can do in roughly 30 minutes every day. They are extremely easy and you should easily be able to keep up with it and increase your reps every day:
At the literal core of your body, your muscles have a huge responsibility in your movements. Your deepest core muscle is called the transverse abdominals. They are important to strengthen as they help stabilise your spine.
This weight loss exercise involves lying on your back, raising both legs off the ground, and criss-crossing both legs over each other in a scissors-like motion without letting them drop. There will be a strong burning sensation. Since your legs are moving throughout the exercise, this doubles as a lower-body strengthening as well.
Scissor exercises are the ultimate fat loss exercises at home. They help focus on the lower abdomen, which is an area where most of your fat accumulation and water retention are noticed. This is exactly why a lot of trainers recommend the scissors exercise to begin with.
So how do you do these weight loss exercises at home? Contract your abs and keep them tight. Work on your inner thighs and abs. Keep your head up, repeat these steps for 45 seconds and don’t forget to take a 15 second-rest in between each set.
In And Out Abs:
Before trying to reduce your belly fat or trying for flat abs, you should do fat loss exercises that aim to reduce your full body fat. As your body loses its overall fat, it also results in fat loss in the belly or tummy area. Focus on exercises that aim to lose full body fat. One of the best fat loss exercises are in and out abs.
The plank is one of the simplest exercises that you can do for a flat belly. It works on your lower back, abs and obliques – the areas where fat typically occurs. Start in a straight-arm plank position, feet together. Hop back in plank and land softly. Repeat these steps for 45 seconds and don’t forget to take a 15 second rest in between.
Avoid if you have back or knee issues. You can manage with a few breaks in-between, but it’s best to choose another fat loss exercise in this case.
The plank is deceptively simple, but can be tremendously effective if you focus on holding it for a long time for better results. Planks have other variations as well that you can look into, if you are not able to do the in and out abs exercise. Some options include:
- The Reverse Plank
- The Mountain Climbers
Jumping jacks are a delicate workout where you have to jump up, widen your leg, put your hands up and then come back again. These exercises may sound easy-breezy, but they are actually much more effective and challenging than they look!
For example, if you do the traditional jumping jacks, you burn many calories due to the regular cardio. If you do the variation where you have to do front clap or upper clap jumping, you tone up your muscles and as a result it becomes a fat loss exercise.
Another variation of the jumping jacks exists, called the split jumping jack. The split jack is a callisthenics, total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders and biceps. This version of the jumping jack is a weight loss exercise which helps reduce your overall body weight due to the high amount of calories burned during carrying them out.
Overall, the jumping jack is one of the best weight loss exercises at home and one of the best fat loss exercises that you can do overall. Keep your core tight and land softly on the ball of the feet. The average jumping jack takes between 5 and 10 seconds to complete (in the case of the Classic Variation). In the case of split jumping jacks, it takes a while to complete. Do them continuously, around 10-15 jumping jacks at a time.
Repeat these steps for 45 seconds and don’t forget to take a 15 second rest in between! If you’re looking for more weight loss exercises at home, you can look into dual leg raises as well as high knee jabs! You can definitely find something to suit you! Keep reading onwards to find out more weight loss exercises at home or fat loss exercises.
Suggested Read: Quick Workouts For Working Women
Dual Leg Raises:
Leg raises are one of the best weight loss exercises and fat loss exercises you could do at home. They are great for your abs and your obliques. It helps in melting belly fat and tones your body up. Leg raises completely isolate your rectus abdominal muscles which help tone your stomach.
Keep your tailbone planted in the ground. Go as slow as possible and tighten up your abs. Repeat these steps for 45 seconds and don’t forget to take a 15 second rest in between.
How to do leg raises
Leg raises are an easier alternative to leg drops.
- Lie down on your back, with your hands by your sides.
- Keep your knees up, while keeping your feet on the mat/floor.
- Lift your legs straight up in the air, and use your core muscles to do so.
- Lower the legs half-way or all the way, depending on your comfort, and lift them back up.
- Breathe in as you lower your legs, and breathe out as you lift them.
All Precautions associated with leg raises:
- Do not lift your shoulders up.
- Do not apply pressure on your chest.
- Do not arch your back as you bring the legs down.
- For beginners – 10 to 12
- Intermediate – 25 to 50 reps
You can do 2 to 3 sets of this exercise during the day.
Benefits of leg raises
Helps to lose weight from the legs, and lower abdomen, making it one of the best weight loss exercises.
- Tones, strengthens muscles in your abdomen and legs
- An effective exercise for lower abs
- Helps strengthen the hamstrings, calf muscles, and glutes
- It is a great exercise that can be done even while lying down in bed
- Helps improve focus and attention
Suggested Read: The Smart Approach to Building a Fat Loss Plan
High Knee Jabs:
We have one last suggestion for you on weight loss exercises and fat loss exercises at home. These are called high knee jabs and they are one of the most effective exercises for reducing weight from the comfort of your home. .
Alternatively raise knees as high as you can, all while arms are doing front jabs. High knee jabs are a great cardiovascular move along with strength training. Repeat these steps for 45 seconds and don’t forget to take a 15 second rest in between.
Clubbing high intensity interval training along with a high protein, moderate carbs and low fat diet works wonders to give you that chiselled physique. It is always important to focus on both- workouts as well as the diet aspect to achieve best results. Try out these weight loss exercises at home and fat loss exercises regularly for 3-6 months for the best results!
Add OZIVA Protein & Herbs for Women to Your Diet if your diet is lacking in proteins. You can also consult with our expert team of nutritionists who will suggest weight loss exercises at home.
Last modified: October 26, 2017