I am pretty sure somewhere at the start of the year you promised yourself you’ll lose weight and like most new year resolutions this fizzled out too.
To be fair, it’s not an easy task to lose weight and get your desired body type. Weight loss requires dedication, perseverance, and motivation to keep going through the routines week after week despite no evident physical transformation. While workout starts having a positive effect on your body from day 1 it takes 4 to 6 weeks of consistent workout sessions to see the changes yourself.
Yup, 4 to 6 weeks of consistent workout sessions just to see the initial effects!
On the brighter side, that’s the hardest part about working out. Getting through those initial weeks of sweating out. Once you see your body responding to your workout routine that serves as the motivational boost for you to keep going on. But that’s not what holds you back is it? It’s the time crunch, the work-life balance, the distance you’ll have to travel before/after office hours, and a few other excuses along the same lines that makes you miss your workouts, right?
What if, I told you that it’s actually not that hard. That hitting the gym to reach your fitness goals is necessary is nothing but a fallacy. All you need to do is take out 30 to 45 minutes each day and workout from the comfort of your home. Intrigued?
Yes? Then let’s get to it, here are few simple exercises to help you lose weight from the comfort of your home.
When you use a treadmill or a cycling machine you perform a cardiovascular exercise. These exercises help in elevating your heart rate making you break a sweat. Cardiovascular exercises are quintessential to help you lose weight but can never be the only thing. Most of the weight loss due to sweating is in form of water and electrolytes which is easily regained upon rehydrating yourself. The most effective way of utilizing a treadmill is to warm up your body, start off at walking pace, gradually increase the speed to jogging/running before cooling down. A good 20 min session on the treadmill or cycling machine is all you need to kick-start your session.
Skipping rope is a great aerobic exercise that gets your fat burning and heart pumping. Hold the handles and step on the skipping rope. Shorten the length of the skipping rope till the handles reach your armpits while standing. Now swing the rope holding the handles to get a feel of the rhythm. Finally, start jumping staying high on your toes to reduce the impact on your heels and knees. Start off with trying to skip for as long as a minute without pause and gradually increase the time. For best results skip rope on a shock absorbent surface like a yoga mat to reduce the impact on your knees and feet.
Now, that you’ve got your heart pumping it’s time to burn the fat and the stepper is your best bud to do that. Step exercises require low-impact movement making it the perfect beginners equipment when working on lower body fat exercising at home. Start off with the basic step exercise, step on and off the stepper leading with your right foot followed by your left foot. Complete 15 steps leading with the right foot repeat 15 more leading with the left foot. Repeat this for a total of 3 sets.
Facing sideways to the stepper, place your right foot on the stepper followed by your left foot still facing sideways, then step off to another side in the same manner. Complete 15 steps facing one side, repeat 15 more turning the other side. Repeat this for a total of 3 sets.
With your feet parallel and hip-distance apart, step your right foot on one corner of the stepper. Step your left foot on the opposite corner. Bring your right foot to the initial position followed by your left foot. Complete 15 steps leading with your right foot repeat 15 more leading with your left foot. Repeat this for a total of 3 sets.
I completely understand that push-ups are one of the hardest exercises to perfect, but also one of the most important exercise as well. To help you out I’ve mentioned a beginner-level variation of the classic push-up exercise. Start on your hands and knees in tabletop position. Keep your arms straight position your shoulder over your wrists and hips above your knees. Bend your elbows, bring your upper body slowly to the ground, and return to your initial position. Start off doing as many as you can without a pause, gradually increase your reps over the course of your routine.
Stand straight with your feet together holding a light medicinal ball close to your chest with both hands. Lift your right foot off the ground and take a step forward stabilizing your body weight on your left leg and slowly raise the medicine ball over your head. Hold the position for a few seconds before bringing the medicine ball to your chest extend the right knee and straighten your left to bring back to the starting position. Alternate the same with your left leg to complete 1 rep. Complete 15 reps in each of the 3 sets.
Sit on the yoga mat with your knees bent and feet flat on the floor holding medicine ball to your chest. Lean back slightly forming a 45-degree angle to the floor. Keeping your legs flexed, rotate to the right holding the ball to your chest, return to the starting position, and rotate to the left. Do 10-15 reps per side. Repeat for a total of 3 sets.
Lie down on your back with knees bent. Raise your upper body with the help of your upper abs till your shoulders are off the ground, looking straight up. Lower your body to starting position slowly. Do 10-15 reps each set for 3 sets.
Losing weight isn’t a simple task but it isn’t impossible either. With focus and determination, you can achieve each and every goal you set for yourself without actually hitting the gym. Don’t worry, you no longer have to burn a hole in your pocket to set up a gym at home, just get fitness equipment such as treadmills, cross trainers, and more on rent.
That wraps up this list to help you lose weight without hitting the gym. So go ahead, get sweating and start shedding. If you liked what you read, share it with your friends and share your weight loss experiences and which exercises helped you the most with me in the comments section below.
(Image Credits: My Fit Station)