Push Ups

Simple Workouts You Can Do At Home to Help You Lose Weight



You don’t need a gym membership or equipment to start exercising. You can certainly do it at home. If you want to lose weight, WebMD recommends you try to get at least 200 minutes (that’s a little over 3 hours) of exercise in a week. It’s recommended to start slow, around 50 minutes a week and gradually build up week after week.

Warm up Exercises

Start your exercise set by marching in place and then march forward and backwards for 3 minutes. Do this with elbows bent and move your arms in rhythm with your steps. Next, try to do some stretching exercises. 

Hamstring stretch - Facing a wall or using a chair for balance, put your right hand against the wall or hold the chair for support. Next, reach back and grab your left leg by the ankle with your left hand. Fitness Magazine recommends that you “keep your thighs lined next to each other and your left leg in line with the hip”. Repeat this on the other side.

Chest and Bicep stretch – This can be done while sitting or standing. Interlock your fingers behind your back and straighten your arms. Try to lift your arms behind you while keeping them straight with shoulders down and relaxed.

Triceps Stretch – This can be done while sitting or standing. Raise your right arm overhead and bend it so your right hand is touching the middle of your upper back or just below the nape. Reach over with your left hand to touch your right elbow. Pull your right elbow to the left and stretch out your right triceps. Hold the stretch for 10 seconds and repeat the movement on the opposite side.

You can add more stretches as long as you feel comfortable doing them and have taken precautions to keep yourself stable.

Forward Lunges

From a standing position, take a big step forward with your right leg. Your right heel should be hitting the floor first and shift your weight forward. Lower your body until both legs are at a 90-degree angle with the right thigh parallel to the floor and the right shin vertical to the floor. Go back to the starting position and repeat the movement with the opposite side. Repeat the movement 15 to 20 times for each side.

Bodyweight Squats

Stand tall and straight with your legs slightly parted. Hold your arm straight in front of you and lower your body by bending your knees making sure to keep your back slightly arched but your torso straight. Pause for a few seconds and then slowly push back up to your starting position. Repeat the movement 15 to 20 times.

Bent Knee Push up

Start by lying on the floor flat on your stomach. Place your palms flat on the floor and under your shoulders. Slowly lift yourself up with your arms making sure that your knees are planted on the floor. Keep your body straight as you raise and lower your body. Repeat the motion 15 to 20 times.

Hip Raise

Lie on your back with your feet firmly planted on the floor. Place your arms outward to your sides with your palms facing out. Tighten your core muscles (abdominal muscles) and squeeze your glutes as you raise your hips upward. Pause for a few seconds and gently go back to your starting position. Repeat 15 to 20 times.

Side Lying Leg Lifts

Lie on the floor on your side right side. Slowly lift your left leg making sure that it’s straight up. Make sure that the leg doesn’t come forward and it’s in the same level as your other leg. This will help your hips and thighs. Repeat the movement 15 to 20 times on each side.

Supermans

Start by lying on your stomach with your hands out in front of you. Lift up your right arm while simultaneously lifting your left leg. Hold the pose for a few seconds and bring your legs and arms back down. Do the same action with your left arm and right leg. Repeat the movement 15 or 20 times for each side. This helps your lower back and helps with core stability.

Unconventional Exercises

Sometimes the best exercise is feeling like you’re not exercising at all! In terms of getting active and losing weight, it pays to change up your routine every now and then. So instead of doing your 50 minutes today why not garden for an hour? You’ll burn off 238 calories just mowing the lawn for one hour. Planting seedlings burns another 238 calories per hour.

Playing with your kids for 30 minutes burns 149 calories plus you’ll have quality time with them too. Walking your dog for one hour burns around 200 calories and you’ll burn another 200 calories for doing housework like mopping, washing the dishes or sweeping the floor.

Bored on a Saturday night? Instead of bingeing on the latest season of your favorite TV show, why not put on some dance music and dance for an hour. You can burn up to 400 calories for an hour of dancing.

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References:

https://www.webmd.com/fitness-exercise/features/exercise-lose-weight

https://skinnyms.com/5-quick-and-easy-workout-moves-for-absolute-beginners/

https://www.acefitness.org/education-and-resources/lifestyle/blog/6593/top-25-at-home-exercises

http://www.oprah.com/health/the-no-equipment-workout-you-can-do-at-home/all

https://www.modernmom.com/81186bea-3b45-11e3-8407-bc764e04a41e.html

https://www.nerdfitness.com/blog/25-ways-to-exercise-without-realizing-it/

https://www.sharecare.com/health/calories/how-calories-burn-doing-housework

http://www.cosmopolitan.com/health-fitness/advice/a29580/workouts-that-burn-more-calories-than-jogging/

https://www.fitnessmagazine.com/blogs/fitstop/2011/06/16/the-fit-stop/best-stretches-for-runners/