Home exercises to lose weight quickly – 5 tips
Posted On May 29, 2021
Exercise is an important part of any weight loss regimen. But with busy schedules, we all want to know which exercises will help us lose the most weight quickly.
Broadly speaking, there are two types of exercise: aerobic and strength (or anaerobic), and each contributes differently to weight loss. Aerobic exercise burns calories from fat while doing the exercise itself. On the other hand, strength training primarily contributes to weight loss by helping to increase the speed of your resting metabolic rate (RMR), which is the number of calories your body burns while at rest. Your RMR actually increases (that is, you burn more calories) the more muscular your body is because it takes a lot more energy to maintain muscle than it does to maintain fat.
Important Note: Remember that muscle weighs more than fat, so some strength training exercises will make you healthier and more attractive, without necessarily contributing to weight loss. But, muscle is a “good” type of weight and you would like to build more muscle to help keep body fat at bay.
Here are 5 tips for exercises, both aerobic and strength, that you can do at home to lose weight fast.
Tip No. # 1: squats: The muscles of the buttocks and legs are the largest muscles in your body. Every day in front of the mirror, place your feet shoulder-width apart as you look forward and squat down and up 10-20 times for 2-3 sets. This will strengthen the muscles in your legs and glutes. As you build strength, try holding 2- or 5-pound dumbbells in your hands while you exercise. Make sure you warm up first and stop if you notice any sharp pain in your knees.
Tip # 2: Push-ups: Push-ups are a form of strength training: During a push-up, your arms must support up to 70% of your body weight. Do 2-3 sets of 20 push-ups to build arm strength and increase your RMR.
Tip No. 3: jumping jacks: Jumps are a great full-body aerobic exercise that you can do at home. Do 4-5 sets of 20 jumping jacks, or as needed. Tip: If you live in an apartment or stay in a room on the second floor, be considerate of your neighbors by going outside or doing this in a room on the first floor.
Tip No. 4: walk fast: While walking is a great aerobic exercise in and of itself, brisk walking is even better for burning fat. Make sure to really stretch first and warm up with a regular walk. Once you start walking faster, try to maintain as much speed as possible for as long as possible. If you get tired, try intervals of brisk walking followed by short periods of slower walking.
Tip No. 5: staggering: Walking is a great way to get your heart pumping and burn calories. You can use the stairs at home, but for best results, I suggest you purchase specialized stackable stair mats and stack them to at least 15 inches (38 cm). To get started, do 2 to 3 sets of 20 steps each. Even if you don’t feel like the steps are helping you, it is! This exercise will not only help you lose weight, it will also help you shape your buttocks and legs.
An important element in a strategy to lose weight quickly at home is to do a combination of exercises that strengthen the muscles (strength training) while burning fat (aerobic exercises). Start a regimen of most or all of these exercises 2-3 days a week and watch the unhealthy fat melt away.