If you are looking to lose weight, there are certain exercises that you can do to help achieve your goal. Cardio exercises such as running or biking are great for burning calories and helping to shed pounds. Strength-training exercises like lifting weights can also help to tone your body and build muscle. Which can lead to weight loss. Additionally, adding in some HIIT (high-intensity interval training) workouts can also be effective in helping you lose weight.
Exercises to lose weight: Top 11 best ways to shed pounds
Being able to lose weight and lose extra pounds is a common goal for many people. Especially at this time of year, after the classic Christmas and New Year’s binges. As you know by now, diet alone is not enough to lose weight. A more balanced and – if necessary – restrictive diet should be combined with regular physical activity. But what will be the best exercises to lose weight? And among all, what is the physical activity that makes you lose weight the most?
In this article you will find many exercises to do at home. With and without tools, to lose weight in a healthy way while having fun!
First of all, however, let’s see what are the activities that make you lose weight effectively and quickly.
What are the best physical exercises for weight loss?
Depending on your fitness level, to lose weight with sport (as well as with a well balanced diet). You could try activities such as running, brisk walking, swimming, cycling or even more stimulating and fun activities. like fit boxing or even dancing. For example, have you ever tried belly dancing? To lose weight it really works wonders!
Of course, most of the activities we have mentioned require a lot of space (or a gym) to be able to perform. The good news, however, is that you could do some weight loss exercises at home too.
Below we will show you the ones aimed at toning and improving specific areas of the body.
Exercises to lose weight quickly
Before listing the exercises to lose weight legs, stomach and hips, we remind you that. If your goal is to get back in shape, even just 30 minutes of physical activity a day (or at least 3/4 times a week) will be the ideal.
This simple habit, in fact, will encourage you to follow a healthier lifestyle, making small but important improvements day by day.
So let’s see what exercises you can do at home to lose weight!
Brisk walking is considered to be one of the best exercises for losing weight. Furthermore, walking also helps strengthen the muscles of the legs and arms. A healthy 30-minute walk a day is an exercise accessible to all. A low-impact workout that does not stress the joints. Furthermore, it does not require any special tools, and as you want. You can gradually increase the intensity of your workout.
Go up and down the stairs
This simple exercise can be performed anywhere, both in your home or in the condominium where you live, and outdoors. Climbing up and down stairs at a brisk pace will help you burn calories and firm your buttocks!
Jumping Jack is also an effective exercise for weight loss. To do this, simply stand with your legs together and your arms at your sides. With a jump, open your arms and legs, then take another jump to return to the starting position. Do at least 30 reps for 3 sets.
Hop on the spot
Just like walking, running in place can help you lose weight. It is a simple workout, within everyone’s reach, which does not require – even in this case – the use of special sports equipment.
Exercises to tone the abdominals
To tone the abdomen, crunches cannot be missing, of course. Which can be performed both on the ground and in an upright position. Let’s see, for example, how to perform the Bicycle crunch, an ideal exercise. To strengthen and tone the lateral abdominals and, in general, the whole abdomen.
How to do Bicycle crunches
The exercise will be performed in a lying position on the stomach. Put your hands behind your neck while keeping your elbows open. At this point, extend your right leg. Then bend your knee and bring it to your chest, simulating the movement of a pedal stroke. At the same time, bring your left elbow closer to your right knee. Repeat the same movement with the other leg.
Exercises to slim the legs and tone the buttocks
One of the critical areas for men and – above all – for us women is that of the thighs, followed by the buttocks area. If you have low muscle mass, the diet will not help you firm up. Targeted exercises are required, to be performed regularly and consistently. So let’s see what are the best exercises to lose weight on the thighs to do at home!
Stand upright, with your arms at your sides and legs slightly apart, the same width as your pelvis. The toes will be slightly oriented outwards. Then, bend on your knees as if you were to sit on a stool. Pushing your pelvis back and bringing your arms forward, at shoulder height. Return to the starting position in a slow, controlled movement.
An exercise similar to the squat, but more dynamic, is the jump squat. The execution is very similar to that of the classic squat. But in the ascent phase you will have to make a jump upwards, always with a controlled movement.
It may seem like a trivial exercise, but in reality even backward thrusts are very useful for toning the body, and especially the buttocks. The exercise must be performed in quadrupedia. Keep your back straight, your hands on the ground aligned shoulder-width apart, and your knees positioned below your hips. At this point, extend one leg upwards, then return to the starting position. Repeat the movement 10 times with the right leg, then perform it with the left leg.
Exercises to lose weight in the arms
Finally, let’s see which are the best exercises to lose weight arms at home. For this part of the workout, the classic dumbbells will be useful, a tool that you can find in many sporting goods stores. Weight training will be ideal for toning and firming specific areas of the body, such as the arms.
Let’s see what are the exercises to do at home.
Curl for the biceps
This exercise, to be performed with the dumbbells, will be ideal for toning the biceps area, which is often flaccid and not very firm. Let’s see how to perform the exercise.
Stand upright with your legs apart at the same width as your pelvis. Your knees should be slightly flexed and your arms extended at your sides. Then, hold the two dumbbells in both hands, and bend your arms in an alternating, slow, weighted motion, keeping your elbows still. During the exercise, do not hold your breath and do not put weight on your back.
Lateral raises, exercises to lose weight and tone
Another exercise to firm the arms is that of the lateral raises with dumbbells. Again we will need weights, and this time too the starting position will be standing, with the legs slightly apart and the knees bent. With a dumbbell in each hand, open your arms and lift them to the side, up to shoulder height.
Perform the movement in a slow and controlled manner, keeping the back straight and the abdomen contracted, so as not to strain the lumbar area.
Exercises for the triceps
The triceps area is one of the most loathed by those who do not have toned arms. To train this part of the body, and firm it up without going to the gym, do this exercise with weights.
Grab two dumbbells and raise your arms by bringing your elbows above your head. Bend your arms back and return to the starting position. Repeat the movement 12 times for 3 sets.
Exercises to lose weight: how to get back in shape quickly
As you can see, the number of exercises you can do at home to slim and firm your body is endless. If you are unsure of how to perform a particular exercise, do not take any risks and be guided by an experienced and qualified personal trainer.
Performing an exercise incorrectly (or an entire workout) could in fact cause damage to the muscles or joints, so it is always wise not to take risks.
To lose weight, a good workout will also be combined with a weight loss diet, formulated by a dietician or an expert nutritionist. With consistency and with the right advice, you will be able to lose weight quickly and improve your overall health.
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Vogue Health Team