Losing weight is no easy task. From meal-prepping to counting calories, there are a lot of steps involved in the process. While it’s important to prioritize nutrition, exercise is also an essential part of any well-rounded weight-loss routine. But what if the thought of going to the gym fills you with dread?
In this article, we’ll discuss three at-home exercises that can help you reach your weight-loss goals without ever having to set foot in a gym. Forget about pricey memberships and complicated machines—these bodyweight exercises are simple enough for beginners and effective enough for experienced athletes alike. So roll up your sleeves (or don’t!) and get ready for an invigorating sweat session at home!
Low-Impact Home Workouts That Burn Calories
Did you know that you don’t always need to hit the gym to lose weight? You can do low-impact exercises in the comfort of your own home and still get great results. Here are three workouts you can do at home to help you reach your weight loss goals:
- High-intensity interval training (HIIT): HIIT involves short bursts of intense activity, which is generally combined with active recovery periods. It’s an incredibly effective way to burn calories and torch fat without having to lift weights or spend hours on the treadmill.
- Yoga: Yoga isn’t just a peaceful way to build strength and improve flexibility—it’s also a great form of exercise for weight loss, as it helps the muscles in your body and calms your mind.
- Bodyweight exercises: Although lifting weights is one of the most effective ways to build lean muscle mass, if you don’t have access to a gym, bodyweight exercises can be just as effective for burning calories and toning up your physique. Push-ups, squats, lunges, burpees and planks are all great bodyweight exercises that will help you tone up and lose weight.
Take advantage of what your home has to offer when it comes to weight loss exercises. Not only will it save you money on gym memberships, but it’ll also provide added convenience for working out on your own time!
Strength Training Moves Using Bodyweight
Who says you need to be in a gym to get into a good strength training session? You can use your own body weight to build muscle and burn fat. Here are three strength moves you can try at home.
Squats
Squats help build muscle in your lower body, strengthening your glutes, quads, hamstrings and calves. To do a squat, start with feet hip-width apart, back straight and core engaged. Lower down as if you’re sitting down on a chair without actually touching it. Make sure you keep your knees aligned with your toes and chest high throughout the entire range of motion. Push up through the heels to return to a standing position. Start with 3 sets of 10–15 reps per set for beginners.
Push-ups
Push-ups are a great way to strengthen the upper body—namely, the chest, shoulders and triceps—but can also be used as an effective core move too since it requires a lot of stabilization from the abdominal muscles as well as the lower back muscles as you push into plank position and press off of the floor again with each rep. Start with doing modified push-ups on your knees until you have more strength built up to try full push-ups on your toes. Do 3 sets of 10–15 reps for each set for beginners.
Plank
The plank is an amazing exercise that does not get enough credit! It really engages every single muscle from head to toe—it helps strengthen the back, core, glutes, quads and calves—and even if you think it’s just one move, it’s actually so much.
High-Intensity Interval Training (HIIT) for Faster Results
If you’re looking for a way to take your weight loss to the next level, fast, high-intensity interval training (HIIT) will do the trick. This type of workout combines short bursts of high-intensity exercise with brief recovery periods. It’s been proven to burn more calories than other types of workouts and you don’t need an expensive gym or special equipment to do it. Each session should involve some warm-up activities, such as jogging or jumping rope, for five minutes before you begin the actual interval exercises. Then pick four or five high-intensity exercises such as jumping jacks, burpees, squats and lunges and perform each exercise for 30 seconds, followed by a 15-second rest period between each one. Then repeat that cycle for three rounds before cooling down with some stretching exercises for five minutes at the end of the session.
If done correctly, HIIT can be a great way to get fit without needing any special equipment or having to leave the comfort of home—plus, it’s
Get Creative and Do Your Own Workout
With all this at home, you don’t have to have a gym membership to shed some pounds. Get creative and make your own workout! Here are a few ideas to get you started:
Interval Training
Running is a tried-and-true way to exercise, and it can be done from the comfort of your own home. When running, do short intervals where you sprint for 30 seconds and then slow down for another 30 seconds. This will kick your heart rate up, burn calories more efficiently, and help you get the most out of each running session.
Resistance Training
You don’t need weights and machines to resistance train—you can use the weight of your own body with exercises such as squats, lunges, burpees, or push-ups. These exercises target all areas of your body to help sculpt muscles.
Yoga or Pilates
Yoga and Pilates are excellent forms of low-impact exercise that focus on stretching and strengthening the body. They are great for toning muscles and improving balance and flexibility, all from the comfort of your home. There are many online resources that can help guide you in performing different poses and exercises.
So go ahead—try out these three exercises for weight loss at home—you may be surprised at how quickly you see results!
Staying Motivated Without the Gym
It can be tough to stay motivated when you don’t have access to a gym or the motivation to go to a class, but it’s not impossible!
Set realistic goals
In order to stay motivated, it’s important to set achievable goals. This could take the form of setting yourself a number of reps or sets that you want to do each day, or in larger terms, setting yourself a goal for how much weight you want to lose. When hitting your goal feels close enough but achievable, it can help you stay motivated and on track without having the gym there to motivate you.
Make use of online tools and classes
Thanks to technology, there are now plenty of online tools and classes available that can help motivate you from home. Check out online video classes from some of your favorite instructors, or use apps like ‘Zombies Run’ which gamifies your workouts for some added fun!
Reward yourself when you achieve something
Positive reinforcement is key when it comes to motivation and staying on track with your fitness goals – give yourself small rewards every time you complete something (within reason!). This could take the form of a healthy snack like fruit or nuts after completing a tough workout – whatever works for you!
Conclusion
Working out at home is a great way to start your journey to weight loss. It takes away the intimidation often associated with exercising in a gym, and also eliminates the need to pay expensive gym fees.
With proper diet and these three proven weight loss exercises combined, you can make big strides towards your goal of a slimmer you. Remember, consistency is key to any weight loss journey – so keep at it! With a little bit of determination and discipline, you can expect to see results in no time.
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