The 8 Best Weight Loss Exercises You Can Do At Home
When you get home from work, the last thing you want to do is hit the gym, especially if it’s your first day off in a long time. That said, if you don’t make time to exercise, you’ll never reach your fitness goals and can experience weight gain as well as other health problems. So how do you combat this? These 8 great exercises that can be done at home without any equipment!
1. 25 Jumping Jacks
The first exercise is the Jumping Jack. The Jumping Jack is a classic exercise that has been around for ages. It's often used as a warm up to get your blood flowing and your muscles ready to work. The best way to do this exercise is: Stand with your feet together, then jump your legs apart and bring them back together in a quick jumping motion, bringing both hands up at the same time above you head. Repeat these movements 7-10 times or until you feel warmed up!
2. 15 Forward Lunges
Forward lunges are one of the best weight loss exercises you can do at home. They're simple, they require no equipment, and they're an effective way to strengthen your legs and butt while burning calories. Lunges are a great way to warm up too! Here's how to do them:
1) Stand straight with your feet together (right foot in front of left) 2) Step forward with your right leg, bending both knees until the thigh is parallel to the ground 3) Push off from the right leg, returning back to start position 4) Repeat for 20 lunges on each leg
3. 15 Walking Lunges
Perform 15 walking lunges. Get into a lunge position, with one foot in front of the other and hands on hips. Step forward with the front leg and lower your body until both legs are at a 90-degree angle. Step back to starting position and repeat 10 times on each side for a total of 30 lunges. Rest 30 seconds. Repeat 3 more times.
4. 15 Backward Lunges
Lunges are a great way to work your quads, hamstrings, and glutes. Put them at the end of your workout for an intense muscle-building routine. To do a backward lunge, start with your feet about two or three feet apart and turn your toes out. Step back until you feel tension in your hamstrings and then lower yourself down as far as you can without rounding the back too much.
5. 30 Second Plank
A 30-second plank, one of the simplest exercises you can do, is a great way to build up your abdominal muscles. Start in a push-up position, then lower yourself down until your elbows are bent at a 90 degree angle and hold for 30 seconds. Try this plank variation: from the plank position, bend your knees and draw them close to your chest. Return to the original position.
7. 10 Incline Pushups
One of the best exercises for weight loss and toning up your chest and arms is to do incline pushups. To do a standard incline pushup, you'll need an elevated surface such as a bench or table, so that your hands are on the ground. Get into a plank position with your feet up on the elevated surface. Now bend your elbows to lower yourself down until your upper arms are parallel with the ground. Push back up to starting position and repeat as many times as you can.
8. 15 Close Grip Pushups
Close grip pushups are a great exercise for building up your chest muscles and strengthening your triceps. To do them, start in the plank position with your hands by your sides and close together. Push down into the ground to straighten out your body, then bend at the elbows to lower yourself towards the ground. Straighten back up again before lowering yourself again.
6. 20 Bicycle Crunches
Bicycle crunches are one of the best exercises to strengthen your core, which is important for maintaining proper posture and eliminating back pain. To do them, lie on your back with your legs stretched out in front of you and then raise both hands above your head, supporting yourself with them if needed. Then, while keeping a straight line from your shoulder to hip to knee, use your abdominal muscles to lift both feet off the ground as you bring them in toward each other. Keep going until they touch and then return to the starting position. Start by doing 20 repetitions and work up to 40 or more as you get stronger.
