Do you want to lose weight?

Go to the gym!

Trainers are needed for a weight loss program!

You might be listening to these things whenever you want to lose weight.

But yes, trainers and gyms may be essential in a few cases for expert guidance. But you can also lose weight all at home without going to the gym and the trainer. Gyms can not be affordable for all also, only some people may have time to go to a gym. For a few people, a gym may be available somewhere. So in this blog, we will be exploring the top exercises that you can do for weight loss all at home.

So for weight loss, two things are basic that we all know, one is diet and the second one is exercise.  Whenever you are planning for a weight loss program do have a proper healthy diet, you can include a weight loss diet chart or a weight loss diet plan and the exercises that are suitable for your body and burn a higher number of calories.

Why late let's explore the exercises that we need to do for a weight loss program at home.

Top exercises for weight loss at home:

1)Walking and jogging:

The basic thing that you need to start with while opting for a weight loss journey is walking, the faster and the longer you walk you can burn a higher number of calories. Walking and jogging can strengthen the legs and reduce belly fat. Start with a moderate pace and increase gradually with days going on. You can easily burn 150 calories in a day by walking. Jogging and running are known to burn 372 to 400 calories per hour. Jogging can also help with weight loss along with walking.

Also, read Best Diet Plan for Weightloss In India

2)Skipping:

Skipping can also be helpful for your weight loss journey as it can burn 200-300 calories if you do skipping for 15 minutes based on the intensity of exercise you are doing.

Skipping can increase your cardiovascular health and lung capacity.  Also, it engages multiple muscles such as legs, core, and arms that can be considered as total body workouts that are helpful for muscle build-up and toning. 

At the beginner level you can do skipping for one minute and rest for one minute for 15 minutes and then in an intermediate level you can do 2 minutes of skipping and 30 seconds of rest for 20-25 minutes and then in the advanced level you can do skipping for 3 minutes and 30 seconds rest for 30-35 minutes. If you are someone who is skipping then you can easily burn 500-1300 calories in one hour. 

Also read Does Consuming Rice Increase Your Weight?

3)High-intensity interval training:

It is also called HIIT, this process involves short periods of high-intensity exercises followed by short periods of rest. HIIT burns a higher number of calories by boosting metabolism during and after the workout. High-intensity exercises are best for maintaining cardiovascular health, also they are also essential for maintaining muscle fitness.

Start with a warm-up and include exercises such as sprints, burpees, jumping Jacks, and squats. The intense exercise should be done for 20-30 seconds followed by a rest of 10-30 seconds. 

Routine:

20 seconds of high knee exercise.

Followed by 10 seconds of rest.

20 seconds of body weight squats followed by 10 seconds of rest.

20 seconds of push-ups followed by 10 seconds of rest.

20 seconds of mountain climber exercise followed by 10 seconds of rest.

You need to repeat the series of exercises 3-4 times. And in a week 3-4 sessions of HIIT are enough for weight loss, you can do light exercises on the other days.

The above-mentioned is the beginner-level exercise series, you can also add burpees, planks, etc based on your intermediate and advanced levels and you can also increase the time mentioned.

Also, read Weight Gain Foods- Say No To These Culprits

4)Plank:

The plank exercise is also one of the best exercises to lose weight, it targets the large muscle groups such as the core(abdominal muscles and the lower back), shoulders, chest, arms, hips, and back. It involves the total body workout by increasing the metabolic rate. Planks are also helpful in burning excessive fats. The basic plank exercise routine may be composed of a basic plank for 30-60 seconds in 3 sets and a side plank for two sets on each side for 30-60 seconds. 

Plank with leg lifts 2 sets 15-20 lifts per each leg. Same with the plank with arm lift that is 2 sets, 15-20 lifts for each arm.

You can include planks with cardio or any type of exercise for a higher calorie burn and weight loss. You can perform planks 3-4 times a week. You can burn 2-5 calories in a minute by doing a plank.

5)Push-ups and pull-ups:

Push-ups and pull-ups are also some of the best options for a weight loss program as they can burn a higher number of calories as multiple muscles get involved in the exercise.

Warm up for 10-15 minutes with jogging and then followed by 3 sets of push-ups for 10-15 repetitions and pull-ups for about 3 sets in 5-10 repetitions. You can combine these with cardio exercises at least 2-3 times a week. For one pull up you can burn 1 calorie and for push ups 343 calories in 30 minutes. 

Also, read The Best Weightloss Salad Recipe

6)Squats:

Squats also burn a higher number of calories by increasing the heart rate by targeting muscle groups such as the lower body, hamstrings, glutes, and calves, along with core muscles in the abdomen and the lower back.

You can aim for 3 sets of squats with 12- 15 repetitions. In squats, you can burn 19-44 calories for every five minutes of exercise.

7)Lunges:

Lunges can be incorporated into your daily workout routine for an effective weight loss program, they strengthen and tone the lower body muscles such as the back, hip, and the muscles. Lunges reduce body fat and help with balance, stability, and coordination in the body.

You can aim for 30 repetitions of lunges. Lunges can burn 90 calories in 15 minutes. 

Here is the sample workout plan for a week:

So, these are the exercises that you can do all at home for a weight loss program. Sure consistency is important as most of us spend time thinking of doing the exercises rather than doing them. So plan your exercise routine at your convenience of time and enjoy your weight loss journey!