It is estimated that half of all adults attempt to lose weight per year.
In addition to dieting, exercising is the most common strategy employed by those who try to shed extra pounds. It burns calories and also plays an important role in losing weight.
Also, exercise and workouts have been linked to many other benefits, including enhancing mood, strengthen bones, and lowering the risk of many chronic diseases.
Here are the 8 best workouts to lose weight at home.
Walking
Walking is the best exercise to lose weight and for good reason.
Walking is a great exercise for beginners, as it can be done anywhere, does not require equipment, and puts the least stress on your joints. Try to include more walking in your day-to-day activities.
It is a convenient and easy way for beginners and beginners to start exercising so that there is no need to buy equipment. Also, it’s a low-impact exercise, which means that it won’t strain your joints.
It is easy to walk in your routine. To walk more in a day, try walking during your lunch break, taking stairs at work, or walking with your dog.
To begin with, aim to run 30 min 3-4 times a week.
Jogging / Running
Jogging or running is one of the great exercises to help you to lose weight.
These are easy to incorporate into your weekly routine. They can also help burn your fat, which can cause many chronic diseases.
Studies have found that jogging and running can help burn harmful gut fat, commonly known as belly fat. These fats surround your internal organs and also leads to heart disease or diabetes.
Jogging and running are both great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To begin with, aim to jog 20–30 minutes 3–4 times per week.
Cycling
Cycling is a popular exercise that improves your fitness and can help you lose weight.
Cycling is great for any level of the person and can be done outdoors on a bicycle or on a stationary bike. It has been linked to various health benefits, including increased insulin sensitivity and lower risk of some chronic diseases.
Not only cycling is great for weight loss, and people who cycle regularly have better fitness, increased immunity, and less risk of heart disease, cancer, and death. Risks are less compared to those who do not cycle regularly.
Cycling is great for people of all fitness levels, from beginners to athletes. Also, it’s a low-impact exercise, so it didn’t put much strain on your joints.
Weight Training
Weight training is a popular option for those looking to lose weight.
Weight training helps in losing weight by burning calories during the workout. It also helps in building muscle, which increases your RMR Resting Metabolic Rate (the number of calories your body burns at rest).
Also, weight training can help build and promote muscle growth, which can increase your resting metabolic rate (RMR), or how many calories your body can burn at rest.
A 6-month study showed that doing 11 minutes of strength-based exercise 3 times per week increased the average metabolic rate by 7.4%. In this study, this increase was equivalent to burning additional 125 calories per day.
Another study found that 24 weeks of the weight training increased the metabolic rate in men by 9%, which was equivalent to burning around 140 more calories per day. In women, the increase in metabolic rate was about 4% or 50 more calories per day.
Our body continues to burn calories even after several hours of weight-training workouts, comparing to aerobic exercise.
Interval Training
Interval training is an effective weight loss workout strategy that could be applied to various types of exercises, including running, jumping, biking, etc. Including interval training in your routine can help you burn more calories in less time.
Interval training, commonly known as High-Intensity Interval Training, is a broad term that refers to short bursts of intense exercise that alternate with recovery periods.
HIIT workout takes around 10–30 min and can burn a lot of calories.
HIIT can burn 25–30% more calories per minute than other types of exercise, including weight training, cycling, and running on the treadmill.
This means that HIIT can help you burn more calories while spending less time.
In addition, several studies have shown that HIIT is particularly effective in burning abdominal fat, which has been linked to many chronic diseases.
HIIT is easy to consolidate into your workout routine. You just need to choose one type of exercise, such as running, jumping, or riding a bike, and your exercise and rest time.
Swimming
For people who want to lose weight, swimming is a low-impact exercise. In addition, it can help improve your resilience and reduce the risk factors of various diseases.
How you swim affects how many calories you burn. Per 30 minutes, a 155-pound (70-kg) person burns 298 calories while backstroke, breaststroke 372 calories, butterfly 409 calories, and stretch 372 calories of water.
A 12-week study in 24 middle-aged women found that swimming 3 times for 60 minutes per week significantly reduced body fat, improved flexibility, and many, including high total cholesterol and blood triglycerides, Reduced the risk factors for heart disease.
Another benefit of swimming is its low-impact nature, which means that it is easy on your joints. This is a great option for those who have injuries or joint pain.
Yoga
Yoga is one of the popular ways to workout and relieving stress.
Yoga is a great weight loss exercise that can be done almost anywhere. It not only burns calories but teaches you mindfulness to help prevent food cravings.
While it is not commonly thought of as a weight loss exercise, it burns a fair amount of calories and provides many additional health benefits that can promote weight loss.
A 12-week study of 60 obese women found that those who attended two 90-minute yoga sessions per week had a 1.5-inch (3.8 cm) higher than the control group in waist circumference. Experienced a shortage.
In addition to burning calories, studies have shown that yoga can teach temperament, which can help you resist unhealthy foods, control cravings, and better understand your body’s hunger signals.
Most gyms offer yoga classes, but you can practice yoga anywhere.
Pilates
Pilates is a great workout for beginners that helps losing weight.
It also improves other areas of your physical fitness, such as balance, strength, flexibility, and endurance.
Although Pilates cannot burn as many calories as aerobic exercise such as running, many people find it enjoyable, making it easier to stick with time.
An 8-week study in 37 middle-aged women found that Pilates exercise 90 minutes 3 times per week significantly reduced waist, abdomen, and hip circumference compared it with a control group who Did not do any exercise in the same period.
In addition to weight loss, Pilates is also known to reduce lower back pain and improve your strength, balance, flexibility, endurance, and overall fitness
If you want to give Pilates a try, include it in your weekly routine.