Today, nobody has enough time to hit the gym. This is due to the busy daily routine we all are following. From morning till evening, a common person keeps on handling the responsibilities of his office and home. In the meantime, he develops lots of body fat and some health disorders due to an inactive lifestyle. This further leads to a severe health condition that may need immediate attention & care and sometimes hospitalization.
The 5 best In home workouts to lose weight we have explained in this article play a crucial role in maintaining your body shape and keeping health diseases away from you. We understand that nobody has enough time to hit the gym, but yes we guess everyone has got idle time at their homes. You can utilize that time to practice workouts at your home on a daily basis. This is the easiest and most cost-efficient way to take care of your body and maintain your health and fitness.
In home workouts for weight loss give you many health benefits. Not only do they help in weight loss and maintaining body shape but also effectively improve your mood, boost stamina, strengthen bones and muscles, and reduce the potential risk of diseases. However, an at home workout plan to lose weight alone is not effective for getting these health benefits. A proper diet prescribed by a qualified dietitian is equally important along with workouts.
Here are the 5 best In home workouts to lose weight that you should practice regularly to gain desired results. Check them out below!
1. Walking and Jogging
Walking is the simplest one but is considered one of the most crucial low-impact physical exercises to lose weight. Anyone, even the ones with a minor physical disability, can perform this exercise, and the best thing about this is that you neither need any equipment nor put in the extra effort.
Some studies convey that a 30 to 70-minute daily walk at a pace of 4 mph burns around 160 to 180 calories. It also results in a significant reduction in body fat and waist circumference. You can gain optimistic results by performing a 30 to 70-minute walk on a daily basis. But make sure not to forget to follow a balanced diet, or else your effort will go in vain.
To add more steps to your daily walk, do not use your vehicle for going to the near market or for other short outings. Use your feet and try walking faster. Other things you can do is use stairs instead of a lift at your office, take your pet for a walk, and walk after having a meal.
Jogging and running are other impactful physical exercises to lose weight. According to studies, you can burn around 298 calories with 30-minute jogging at a pace of 5 mph while a 30-minute run at a pace of 6 mph helps burn at least 372 calories. Apart from this, jogging and running are also great options to lose belly fat that can cause several chronic diseases.
To make jogging and running your habit, start with a jog of 20 to 30 minutes at least 4 times a week. Once you are comfortable with it, start running and increase your time duration. You will definitely see the difference in your body shape within 6 to 8 weeks.
Skipping or jumping rope is another best weight loss exercise that you can comfortably perform at home. Not only does it help in reducing extra fat but also gives you many other health benefits. Mainly, it is good for patients with cardiovascular problems.
Practicing skipping for 20 to 30 minutes can help burn around 200 to 400 calories, depending on various factors. You can get an even better result if you double the skipping duration and do it faster.
Things to Follow to Perform Skipping
- Wear light clothes
- Put on your shoes
- Find a flat but not a sliding surface
- Get a thicker jump rope to make skipping more effective
Steps to Follow
- Hold the jump rope at your back with each hand on one end.
- Keep your hand close to the thighs pointing downward.
- Stand straight with a straight back.
- Jump off the ground and let the jump rope pass under your feet creating a loop around you.
- Keep repeating this until you complete the targeted rounds.
3. Planks or Front Hold
In our list of the best in home workouts to lose weight, planks lie at number 3. Planks are isometric exercises that aim at holding the body without any visible moments in joints, usually in a push-up position for the maximum possible time. This is one of the most powerful physical exercises to strengthen body muscles. Excess body fat can also be effectively eliminated using these exercises.
Planks have various forms. The most common and popular form of the plank is the forearm plank in which you need to get into a push-up-like position with your forearm touching the ground. The entire body weight lies on your forearm and feet. You need to stay in this position as long as possible without moving your joints. The other forms of planks are side plank and reverse plank.
The more times a day you perform a plank, the better results you get within a few weeks. However, you are required to follow a balanced diet to get the desired result.
4. Push-Ups and Pull-Ups
Push-ups and pull-ups are the two most common exercises that anyone can perform comfortably without much guidance from the trainer. They are proven to reduce excess fat from your body and improve your body shape. Additionally, they are helpful in building and strengthening your body muscles. You can gain many other health benefits by practicing push-ups and pull-ups regularly for 20-30 minutes.
Squats are mainly aimed at strengthening the muscles and improving the shape of your lower body parts. However, it is also effective to lose weight. 3 sets of 15-20 reps in the initial stage would be enough to get optimal results. For obtaining even better results, increase the number of reps in the sets gradually.
Steps to Perform Squats
- Stand straight with a distance of 1 to 1.5 ft between your feet.
- Slightly bend your knees, bend your ankles and push your hip back.
- Start squatting by bending your knees to a 90-degree angle and then stand straight.
- Keep repeating this 15-20 times and do it in 3 sets in a 2-5 minutes break after each set.
Apart from these 5 in home workouts for weight loss, you can also practice lunge, yoga, pilates, and cycling, to lose belly fat and get in shape. Consult your trainer and dietitian to make a better plan for you.
Frequently Asked Questions
What exercise burns the most belly fat?
Planks, push-ups, crunches, skipping, and squats are the best in-home workouts to lose weight. It is helpful in reducing your belly fat too.
How can I reduce my belly fat quickly?
A healthy routine encompassing a balanced weight loss diet combined with workouts is the key to reducing belly fat faster.
Do planks burn belly fat?
Yes, planks are a really effective exercise to burn belly fat. Perform planks in three to four sets daily and try to hold your push-up position for the maximum possible time to get a better and faster result.
How to get slim without exercise?
Avoid eatables and drinks containing sugar in high amounts, trans fat, soluble fiber, and alcohol, and consume a high protein diet. It is helpful to get your tummy flat without any exercise.
Can push-ups reduce belly fat?
Push-ups are helpful to reduce belly fat. But alone, it is not very effective. Combine push-ups with other low-impact weight loss exercises and a balanced diet to acquire the best result shortly.
What is the fastest way to lose fat without exercise?
Consuming a weight loss diet prescribed by a certified dietitian could be the fastest way to lose fat without exercise. But ultimately, weight loss exercises are a must to reduce belly fat faster.
The Bottom Line
The best in home workouts to lose weight we have compiled in this post are proven to help in reducing weight. With a combination of a balanced diet and daily workouts, you can significantly reduce your weight and get a better body shape.
My name is Vihan Kumar (Virendra Kumar). I am a health writer, have been active in this domain for 4 years. My health writing encompasses research, studies, and facts-based information that are true as per medical science. I enjoy writing on health domain and my purpose always is to educate, inform, and aware people with my comprehensive health guides.