Have you been wanting to lose weight for some time, but just don’t know where to start? Do you want to know about some of the easiest and home exercises for losing weight? Then stick with me to sweat away those few extra pounds because I will share with you best exercises to lose belly fat .
How Exercise helps in losing Weight
If you look for what’s the fastest way to lose weight , then you most probably already know that exercise is the best way, along with dieting, to achieve it. What exercising does is that it burns away extra calories, that are responsible for your overweight body, and tones it down.
There are full body workouts, like cardio, and also workouts for a targeted area, if you have a fat belly or fat thighs. You can choose whatever suits you best, though it has been shown by science that spot training doesn’t work and you can’t target a specific area of your body for reducing weight.
Recommended Exercise duration per week
The most recommended duration of exercise, for losing weight, is 200-300 minutes per week.(1) This includes normal to intense physical activity, in form of resistance training, fitness training or cardio. Roughly, 30-40 minutes of exercise per day is going to get you some pretty good results, with controlled diet.
10 Easy Workouts for Losing Weight
Here is the list of 10 exercises to say goodbye to those extra calories. Some of these are really easy workouts to lose weight.
Walking is the simplest and easiest form of exercise. You can do it anytime easily. 30 to 40 minutes of walk with a pace of 3.5-4.0 mph, will help a person of 140 pounds, burn 150-200 calories every day. (2)Taking a walk in the morning is also associated with an improvement in mood and activity throughout the day.
Cycling is a form of great weight loss workouts as you are using your hands and arms to direct your way, your feet and legs to pedal, you are bending at times too and engaging your torso in doing so.
On average, you can burn up to 450 to 750 calories per hour by just cycling. The amount of calories you are going to burn depends upon the speed you are going with, your weight and how much time you are spending cycling.
Cardio includes all the exercises which cause your heart rate to rise. You can just run up and down the stairs and burn hundreds of calories. A person around 150 pounds, can burn at least 200-300 calories going up and down the stairs, in just 30 minutes. It’s easy to do at any time. The idea is to get your heart rate to rise by more than 50% to have a moderate to intense cardio session.
4 Resistance Training Exercises
Resistance training is the physical training of your body to enhance your endurance, by increasing the strength in your muscles, using techniques such as free weight lifting or body weight lifting. Body weight lifting includes push-ups, pull ups, sit ups etc which are also some of the best exercises for chest. For free weight lifting you can use dumbbells, kettlebells etc. A person who weighs about 150 pounds can burn 100-120 calories doing resistance training exercises for 30 minutes.
5 Muscle Building/ Fitness Training Exercises
Fitness training exercises can help you improve your health as well as lose weight. (3) These can also aid you in building muscles and getting your body in shape. Muscles improve metabolism and helps your body burn calories even while resting.
You can go for exercises like deadlift, leg press, chin ups etc which may be considered among the best exercises for abs as well. These are some intense exercises and so burn more calories, and help you gain more muscle as well.
So, it’s time to stop trying to squeeze into your jeans, and lose that extra thigh fat. Squats is one of the best exercises for losing thigh fat fast. 30 minutes of squats every day can help a person weighing 150 pounds, burn up to 450 calories. You can do squats while holding some kind of weight too, as it will be more intense and hence will burn more calories.
If you don’t like all the sweating and mess after a workout then swimming is your best option for effective workout routines. It is a full body workout, will work every muscle of your body and help you lose weight while your whole body gets in shape. A person weighing almost 150 pounds can swim away more than 350 calories in 30 minutes. (5) You can go for both indoor and outdoor swimming. Swimming pools that are indoors with warmed up water are ideal for you in winters.
8 Skipping Rope
We have all skipped rope in our childhood. Let’s bring the fun back and burn some calories. By skipping rope, a 150 pound person can burn almost 300-400 calories in 30 minutes. If you don’t have a skipping rope handy you can use some sort of string or lead. Also, make sure that you put your shoes on, as you don’t want the rope getting tangled up in your toes, resulting in any kind of injury.
Planks are great for losing belly fat and strengthening your core. A person weighing 150 pounds can burn 3-4 calories while planking for one minute, so you can burn at least 100 calories while planking for 30 minutes. (6) Planking is also good for your body posture and will aid in getting rid of back pain.
10 Jumping Jack Exercise
Jumping jacks is an amazing full body exercise. It causes your whole body to stretch and raises your heart rate which makes it to the list of best cardio to lose weight. Doing jumping jacks for 30 minutes can aid you in losing almost 200 calories.
You should start slow and then increase the intensity afterwards. It’s better if you do 30-40 jumping jacks at a time, then take a little break and then start with the next round.
So these were the 10 exercises to help you in losing weight effectively. But remember, if you just depend on exercises in losing weight, and don’t control your eating habits, then you will see little to no changes at all.
Do not be hard on yourself. Start easy and slow and then increase your potential by keeping these exercises in your daily routine. You will not only lose weight in a healthy way, but also get the toned and fit body of your dreams. You can do this.