Weight loss is an essential factor in a healthy lifestyle and culture, but people do not find time to go to a gym these days. They are looking for workouts and exercises which they can perform without equipment. You can see immediate results when you perform regularly and gradually increase their intensity and time duration.
This article contains some exciting weight loss exercises that you can perform without any equipment:
> Aerobic Exercise
> Pushups and Pull-ups
> Planks
> Crunches
> Yoga
> Swimming
Aerobic Exercise:
The exercises considered best for weight loss are various aerobic exercises that you can easily incorporate into your daily life. It is one of the best exercises to burn calories without extreme stress on your muscles and joints.
The various kind of aerobic exercises are:
- Running & Jogging
- Skipping
- Mountain Climber
- Burpees
- Cycling
- Dancing
Studies show a person can quickly burn up to 160 calories by walking 30 minutes daily at a speed of 6.4 km/hr. Also, running and jogging have many health advantages as they improve bone strength. You can work on your large muscles like the calf, gluteal, and hamstrings. It is advised to run almost 3 km daily to see a significant difference in weight loss.
Skipping:
Skipping is an interesting aerobic exercise that involves your shoulders, quads, glutes, and calves simultaneously. You can practice bouncing in small spaces. Initially, you may require some practice, but when you pick the pace, you can easily keep going non-stop for about half an hour. You can reduce almost 400 calories when you skip for 45 minutes.
Jumping Jacks:
Jumping Jacks is the most straightforward exercise you can do anywhere, such as in a room, terrace, garage, etc. This exercise involves your whole body and focuses on the thighs, hamstrings, abs, shoulders, groin, calves, and back. If you do 30 minutes of a jumping jack, you can reduce about 200 calories. But doing continuous of this exercise would be difficult for you, so you can perform three to four sets of 10 minutes with 5 minutes of breaks.
Mountain Climber:
If you want to reduce fats from your lower body, like hips, glutes, legs, and abs, you should try mountain climber. To perform this exercise, hold a plank, then bring your right knee towards your stomach and switch with the other. Start at a low pace and speed it up based on your practice. You can perform mountain climbing in your room on a yoga mat. You can perform three sets of this exercise with 15 – 20 reps.
Burpees:
Burpees are the most intense exercises that fully engage your whole body. It helps you to improve the heart rate, properly regulate the blood flow, enhance your flexibility, and ultimately provide strength to your entire body. Start with 1-3 sets of 5 reps.
Cycling:
Nothing is better than doing exercise in the fresh air. If you can take away little time from your busy schedule, you should ride a bicycle. The other notable fact about cycling is that it can cause fewer injuries and stress on your muscle than other exercises. Your legs are fully engaged in cycling, which gives strength to your legs.
You can remove about seven calories per minute if you ride a bicycle at 19 km per hour. If you compare cycling with walking, your weight will reduce faster. Riding a bike in open areas allows you to inhale fresh air and freshen your mind.
If you live in a busy area or do not have time to go out, you can buy a mechanical cycle and keep it in your TV lounge. This allows you to keep track of your calories burned, speed, and time spent.
Dancing:
Working out can be fun and exciting. If you are fond of dancing, you should try dancing for weight loss. You are just required to put on your favorite music and follow the steps in the videos. Dancing enhances your body strength and makes you fit and active. It is an excellent alternative to the gym, and you cannot even realize how much you have spent.
Zumba is a famous dancing time that involves your whole body. You can perform this dance form with your friends or can join Zumba groups. Experts suggest you reduce about 700 calories if you perform medium to high-intensity Zumba for at least an hour.
Hip Hop is another famous and exciting dance that involves your waist and hip portion. It helps you to reduce fats from your stomach and loves handles. This dance form is considered a high-intensity workout and focuses on your core. The other excellent benefits of this dance form are reducing stress, enhancing the immune system, improving blood flow, and others.
Many people are not good at dancing, but it does not matter. You can indulge in freestyle dancing. No need to worry about the technique and steps; enjoy the music and allow the rhythm to run in your body. The other fantastic dance forms to lose weight are belly, pole, Bollywood, and others.
The other exciting and easy aerobic exercises are stair training; bear crawls, butt kicks, jack squats, high knees, inchworm, corkscrew, donkey kicks, flutter kicks, plank jacks, skaters, and box jumps.
Pushups and Pull-ups:
The best thing about these two exercises is that you can perform them anytime. Both activities are easy to do, and you can gradually become more muscular. Pushups help you lose weight as you push your body away from earth, and the stress you feel burns the calories.
Pushups involve the muscle of the upper body, and you can quickly start losing weight as it involves large muscles. You can feel burn on your triceps, back, shoulder and chest. It allows your core to engage fully and provides full strength to your belly muscle. You can make your upper body muscle more lean and sharp.
Avoid slippery and oily surfaces while performing this exercise. You can buy a resistance band as you start feeling comfortable with basic pushups. Initially, three sets of pushups with 10-15 reps are recommended.
On the other hand, Pull-ups engage more muscles with a more significant amount of intensity that helps you to lose weight quickly. You simultaneously feel burn on your arms, chest, shoulder, back, and core. You can burn calories more rapidly, and it also improves your metabolism. Approximately 15 muscle small and big muscles are involved in pull-ups.
Studies show that, on average, you can burn ten calories per minute while performing this exercise. You can start with 3-4 pull-ups with 10-15 reps. The pull-up bar should be steady and robust that can bear your weight.
Planks:
If you are stuck with belly fat, you can try this exercise to remove fat around your stomach. Plank is a simple exercise that involves a short pose. It affects your core muscles and other body parts like arms, shoulders, back, and chest.
Plank is the best exercise to tone and strengthen your stomach muscles. Initially, you can try plank for 30 seconds and then increase the time up to 5 minutes. It improves your focus, and you immediately feel burn around your stomach area.
Crunches:
The other fantastic exercise to remove core fats is crunches. You can perform crunches at any place. It creates a significant impact on your abs. If you are new to the weight loss journey, you can try this exercise as it is straightforward but effective.
There are different types of crunches, such as crunch on a ball, twist and crunch, bicycle crunches, reverse crunches, scissor crunches, V-up crunches, Toe touch crunches, side plank crunches, Russian twists, sit-ups, and ankle tap crunches. You can try these apps as you feel more strength and more comfortable. Initially, three sets with 20 reps are recommended.
Yoga:
Yoga is the oldest form of exercise performed by the yogis of India, about 5000 years ago. It has proven to be highly effective for weight loss and focus. The best yoga poses recommended for weight loss are sun salutation, downward dog pose, plank pose, bow pose, bridge pose, shoulder pose, triangle pose, and warrior pose.
Yoga can help you to reduce about 200 to 400 calories per yoga session based on intensity and duration. It works on muscle tone and improves muscle strength. You feel instant muscle burn when you are performing yoga.
Swimming:
In the summer session, swimming is a good option for weight loss. It involves every body muscle, and you feel a change after every swimming session. If you have access to swimming pools, try this exercise as an alternative to running and cycling.
Research shows that if you swim for 30 minutes, you can burn about 180 to 266 calories based on your weight. The other benefits of swimming are improved heart rate, enhanced endurance, increased fitness, improved lung health, and muscle tone.
You can try various styles of swimming to make it more exciting and also try different strokes such as backstroke, sidestroke, butterfly, freestyle, and breaststroke. Swimming also benefits people with injuries, disabilities, and other issues like arthritis.
Good Sleep and Diet:
Having a good night’s sleep, a healthy diet, and exercise is essential. You can see remarkable results when you care for your sleep and diet. These factors improve your metabolism and help your body heal faster after every rigorous workout session. Exercise, sleep, and a healthy diet makes you feel active and fresh.
Conclusion:
Above mentioned exercises are good for weight loss, and you can perform them anytime. These exercises do not require gym equipment, and they show promising results for weight loss. They are easy to complete, and you can start these exercises with low intensity and gradually increase the difficulty level. You can see immediate results if you perform these exercises with consistency.
