Getting fit is what we all aspire for. You may think that rapid weight loss or fat loss diets are much easier to practice than an intensive workout. At first, it seems to be true, however as the days pass by, you will come back to eating your normal food, which will result in weight gain. Moreover, those diets are not too healthy to try. Hence, workouts are the best option to shed your weight.
As we all know, the gym is the perfect place for workouts, where you can get in, sweat, get out, and feel completely renewed. But it is the privacy breach that doesn’t make some people comfortable, especially when they are beginners. Also, getting a gym membership and squeezing in time to travel to that gym is not as easy as it seems.
So, what if we say that you don’t need to throw in money for the gym to melt that unwanted flab and look fit because you can workout at home? Yes, here we are with some home workouts and exercises that can help you get fit without the need to go to the gym or buy expensive workout equipment. Use these super-simple exercises to burn fat, tone every muscle and improve your fitness.
1. Yoga
Yoga not only does good for your health and body but also improves your mental well-being. Being a great way to keep the body active, it also aids in reducing stress and anxiety.
Surya Namaskar, one of the most widely practiced and basic yoga asanas, focuses on various parts of the body and work wonders with weight loss. Comprising a series of 12 different poses, it helps strengthen your skeletal system and ligaments. If you keep breathing in and out during the poses, it helps you lose more weight.
2. Jumping Rope
A high-intensity workout, skipping or jumping rope is the best exercise to lose weight for both men and women. It is simple, easy to do and entertaining so that you don’t get bored. It works well for your cardiovascular system and is also the ultimate solution to losing weight in thighs and stomach.
Take your jumping rope and jump for 30 seconds. You can do normal jumps for the first 20 seconds and go to an intensive one. Jumping with both your legs at once will be a much better choice. You will be warm enough to sweat by the end of this session. Keep your back and knees straight while jumping.
3. Squats
Squats are one of the best bodyweight exercises you can do at home to burn fat from the thighs and glutes, and get your lower body in shape in no time. When you do squats, you engage your entire lower body and develop your leg muscles, and strengthen your core. However, it is important you learn the correct style and do it the right way for best results.
Once you get accustomed to the regular type, you can alter the speed, maximize the repetitions, try new variations like jump squats, barbell squats, pistol squats and challenge yourself.
4. Planks
Designed to improve and strengthen your core, this body-weight exercise is one of the best ways to get those six-pack abs without sweating it out in the gym.
Start by lying parallel on the ground on your tummy and when ready, push your body up by resting on your elbows and toes. Try to stay parallel to the ground without slopping and hold this position for as long as you can. You can also do a side plank by resting your body on one hand and one side foot in a side position.
5. Burpees
Burpee is the ultimate full-body workout that develops every muscle (chest, arms, thighs, hamstrings, and abs) and system in your body. And because you’re using your full body when doing burpees, it’s one of the best exercises to burn fat.
You will find yourself sweating in no time by doing burpees, which can be done by anyone anywhere anytime.
6. Lunges
Lunges are a time-tested cardio exercise to lose weight that targets multiple muscles of the body at the same time. This exercise not only tones and strengthens the leg, but also develops the muscles of the abdomen and lower back and enhances the stability of the core.
If you are looking for a workout to target your glutes, hamstrings, quads and calves, then go for lunges. You don’t need any equipment or fancy set up to practice this simple exercise. You can do them anywhere.
Stand straight with your right leg placed forward. Now, bend both the knees to lower your body to a lunge pose. Press through the heel of the right foot to return to the starting position and immediately move your right foot back and lower into another lunge. Press through the heel of your left foot and return to the standing position. This entire move makes one repetition. Repeat this exercise as many times as you can in one minute.
7. Push ups
Push-ups are one of the best body weight exercises for who want to develop their body muscles without any gym equipment. Focusing mainly on your arms and core, push-ups build strength in all of the right places, have many variations, and are easy to modify and track progress.
Get in a plank position with feet together, hands slightly wider than shoulders. Bend elbows and lower body until chest is just above the floor. Press back up as quickly as possible. (Widen feet to make the exercise easier, keep feet closer together for more of a challenge, or modify by dropping down to knees). It is important you do it the right way to avoid any injury.
8. Pull ups
Aimed at developing shoulder and back muscles, pull ups – also known as chin ups – are a great workout that can be done in the comfort of your home. All you need is a pull-up bar and dedication. If you find it difficult to pull yourself up, begin by resting your feet on a chair and eventually proceed to higher levels.
9. Sit-ups/Crunches
If you want to focus on strengthening your abdominal muscles and develop core muscles, then sit-ups and crunches are the best for you.
Lie on your back with your knees bent, and your hands behind your head. Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously. Slowly, return to starting position.
10. Swimming
If you have a pool in your house, then swimming can be an ideal way to shed some weight. It’s a highly effective form of exercise for weight loss and toning. A workout in the lap of water will burn fat and help you get stronger, fitter and healthier than ever.
Swimming vigorously can burn up to 500-700 calories an hour, whether you do a breaststroke or freestyle. Swimming engages all of the major muscle groups, from your abdominals and back muscles to your arms, glutes, hips and legs. It can be your sole form of fitness but can effectively compliment other exercises like walking and running as well.
11. Walking/Running/Jogging
What better than a walk or jog in the park or even around your house to sweat it out without hitting the gym. Walking is the easiest weight loss exercise and low intensity of course. If you’re a beginner, start by walking 3 days per week for at least 20 minutes and then gradually increase the frequency and duration of your walks until you are walking 30-60 minutes per day and six times a week.
It is fun to be going for a jog or run with a group of people, especially in the morning that will also get some fresh air into your lungs. Now put on your shoes, turn on the music and walk off your weight.
12. Zumba
If the gym isn’t your thing, then just dance! Zumba is a feel-good way to improve your fitness and an effective way of incorporating exercise into your daily routine. Zumba is all about loosening up and burning calories. No wonder, it has been found to help relieve stress, increase energy and improve strength. It incorporates vigorous exercise and high-intensity movement which helps sculpt the body. In the midst of squats, twists, multiple dance routines, and upbeat music, you’ll actually have fun.
Get fit without spending a bit!