20 weight loss exercise

One of the most stubborn things we face in modern times is fat- especially belly fat. This is almost persistent with everyone and we all have a dire desire to get rid of it. But it is known as stubborn for a reason! It doesn’t leave your side easily. For a lot of people, vigorous weight loss exercises are effective to get back to a lean figure. 

Robust cardio exercise with regularity is all that you need to tone up your body and shed those love handles and extra pounds. Here are 20 home exercises for weight loss that you can do it on your own: 

Best 20 Weight Loss Exercises:

  1. Reverse crunch:

    This exercise will do great as it helps in strengthening your core muscles. You can perform this by laying flat on the floor with arms at your side. Contract ab muscles and lift head and shoulders off the ground while crossing your feet and lifting them off the floor. You can do 1-3 sets with 12-16 repetitions.

  2. The bicycle exercise:

    This exercise is very beneficial as it works for many body areas including abdominal stabilization, many abdominal activities and body rotation. To do this you have to lie on your back with your hands behind your head. Then raise knees to your chest and lift head and shoulders off the ground. Create the motion by bringing the right elbow to your left knee and vice versa. Do 1-3 sets with 12-16 reps. Have relaxed and even breathing.

  3. Jumping jacks:

    This is an exercise that works on the whole of your body by primarily focusing on your quads. It also impacts your shoulders, abs, groin, calves, lower and upper back, outer thighs and hamstrings. You have to stand straight with your hands and feet alongside your thighs. Then jump with your feet and hands swinging back and fro from outer to inner movements. Arms should be above the head while you do this.

  4. Skipping:

    You can burn 450 calories by skipping a rope for 45 minutes. It will be exhausting no doubt. But once you develop the habit of skipping, you will be trying to practice it daily. The faster skipping rate will come with regular practice.

  5. Mountain climber:

    This exercise will help you in toning your abs, glutes, legs and hips. You need to align your body properly by getting into a high plank position. Then bring your right knee up towards your stomach and swiftly switch to left. Start with a slower speed and increase it gradually.

  6. Butt kicks:

    This exercise helps in toning your hamstrings and glutes. You can perform this by standing with your feet shoulder-width apart and bending your arms sideways. Take the jogging position by bending your knee and start touching your butt with right and left ankle. 30 seconds to 1 minute 2-3 sets are enough.

  7. Stair training:

    It is a simple exercise that you can do by plugging your earphones in. Simply walk up and down the stairs for 15-20 minutes at a normal pace and gradually increase the speed and time too. This will boost your stamina and will work on toning up your lower body including calves, quads, hamstrings, glutes.

  8. Burpees:

    This is intense body exercise that will tone your whole body and help in increasing your blood circulation, strength, heart rate, and overall body flexibility. Get into the squat position with your feet shoulder-width apart. Put your palms in front of your feet and take a plank position. Then return to the squat position immediately. Practice this in 3-5 sets of 8-15 reps each.

  9. Bear crawls:

    This exercise will provide overall strength to your body and increase muscle power. It improves cardiovascular strength by boosting metabolism. Bend towards the floor with your knees slightly bend and palms on the floor. The back should be flat. Now start walking in this position with your right foot and left hand forward and then left foot and right hand forward. Do 2-3 sets of 15-20 repetitions each. It is excellent for focused breathing and in core control.

  10. Inchworm exercise:

    This is an excellent warm-up exercise that also strengthens arms, shoulders, triceps, chest, lower and upper back and abs. You have to stand on your feet shoulder-width apart. Thereafter, bend and let your hands touch the floor. Now step your hands away from your feet till you get into a plank position and again move towards your feet. Repeat in 2-3 sets with 10-15 repetitions each.

  11. Squat jacks:

    This is a lower-body power and strength exercise. It improves hip mobility and cardiovascular endurance. To perform this, stand with your feet together and hands alongside your thighs. Now, jump up and spread your feet while coming to a squat position. Now, push through heels and jump back to starting position. Do 1-2 sets of 8-15 repetitions each.

  12. High knees:

    As the name suggests, high knees are simply performed by lifting your knees up to the waist level and dropping them slowly down. Repeating with both legs one by one. It burns more calories and increases metabolism. It is a cardio-intensive exercise that strengthens your core muscles and improves coordination and flexibility.

  13. Donkey kicks:

    Donkey kicks are beneficial for stability and toning. It works on your core muscles and shoulder muscles. Get down on your palms and feet such that your hands ate below your shoulders and knees are on par with hips. Now kick right and left leg sideways one by one in the air and bring back gently. Do 3 sets of 15-20 repetitions each.

  14. Flutter kicks:

    This exercise specifically targets your lower abdominal wall. To perform this, you need to lay on your back and use your core to “flutter” your legs up and down. This is often performed as a strength training exercise. Do 2-3 sets of 18-20 repetitions each.

  15. Plank jacks:

    This helps in working core muscles and also provides benefits of cardio exercises. Get in a plank position with your feet together. Now jump your legs together like the motion of a jumping jack- wide and back together. You can jump as quickly as you desire but make sure not to raise your hips toward the ceiling.

  16. Skaters:

    This helps in strengthening the cardiovascular system. To do this lean forward and jump to your right with your left foot behind your right and left arm in front of you. Repeat the same by doing vice versa. Practice a 30 secs set 3-4 times.

  17. Vertical leg crunch:It is quite similar to a standard crunch. But here, you have to keep your legs straight which makes the abs work harder and increase the overall intensity. Lay down with your hands behind your head. Exhale when you flex and inhale when you lay back down. Do 1-3 sets with 12-16 repetitions.
  18. Sprinters sit-ups:

    It works great for your belly. To do this, you need to be seated with your arms bent at right angle and legs extended in front of you. Now lift your left leg with left knee and bring right elbow towards the left knee. Repeat this with the other side.

  19. Running or walking:

    The best answer to most of your problems is running and walking. Start moving and see it shedding gradually. You just need a pair of shoes to start this. Easy peasy, isn’t it? Walking and running will help you burning fat fast and for long. Although running burns more calories.

  20. Bicycling:

    An average person can burn 250-400 calories during a 30-minute bike ride. It is a great low impact cardio exercise. And it will make you have a regular and legit way to see and ride around the countryside for soothing your eyes.

20 Weight Loss Exercises Infographics

Take Away 

If you understand the benefits of these weight loss exercises, you will start witnessing the oozing energy and stamina within yourself in no time. Simply devote yourself to a healthy lifestyle including healthy eating habits and following an exercise regime. In the world where the continuous competition in every field is not sparing you, health and fitness should not be kept on stake. So, it’s time to give your body a notice regarding the flat abs trend and to abide by a routine to reach your goals. Break a leg!

Disclaimer: All these home exercises for weight loss are for information purposes only. Consult a doctor or an expert before you perform them at home or anywhere. 

Also read: Can you lose weight faster by exercising on empty stomach

Also read: Exercises for PCOS

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