It is estimated that at least half of all adults in America are going to try to lose weight each year. Aside from eating healthy foods and watching your diet, exercising is going to be one of the best ways to help you tone up and shed some of that extra weight. Exercise will help you to burn calories, makes the heart healthier, and really can aid in weight loss.
Getting to the gym often can be a challenge. You have to worry about fitting it into your schedule and may not be able to afford to hit the gym all the time. This can often make you feel discouraged about your weight loss goals. The good news is that there are plenty of great exercises that you can do from home to help you lose weight too.
Stuck on ideas of how to lose weight from home? Take a look at some of the great exercises that you can utilize to help you lose weight at home.
Walking
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Any weight loss program that happens at home should include some walking. Walking is a great exercise to help you out with weight loss. It is convenient and easy for beginners. Even if you only start with half a mile at a slower pace, you are still doing something that is so good for you. It is also low-impact, so it will not cause a lot of stress on your joints.
According to Harvard Health, it is estimated that someone who weighs 155 pounds will be able to burn about 167 calories for half an hour of walking at 4 mph. The more that you weigh and the faster you walk, the more you could burn with this exercise plan.
It is also easy to fit some walking into your daily routine. To add some more steps to your daily life, you can split it up into a lot of little sessions to make it more fun. Try going on a walk around the block during lunch, take the stairs when you are at work, or add in a nice evening walk with the kids at night to get yourself moving.
A good starting point is to get in a half an hour walk at least three or four times a week. You will then be able to slowly increase the frequency and the duration, as well as the frequency, of the walks as you start to get more fit.
Jogging or Running
Once you have been able to build up your endurance and get more comfortable with walking, it is time for you to amp it up a bit and see if you can start jogging and eventually get to running. Although they may seem like they are pretty much the same, the difference is that jogging is when you go between 4 to 6 mph and running is more than 6 mph.
According to Harvard Health, it is estimated that someone who weighs 155 pounds will be able to burn close to 298 calories for half an hour of jogging at a 5-mile-per-hour pace. This jumps up to 372 calories for half an hour of jogging at a 6-mile-per-hour pace. This can be some serious calories as you work to amp up the pace and go for longer.
Jogging is also shown to help burn off visceral fat, or belly fat. This can help you to control many diseases like diabetes and heart disease. Both jogging and running will be exercises that you can do anywhere. Start out with a 20 to 30-minute jog a few times a week and then make it longer as you get more comfortable.
Choose Resistance Bands
One workout that you may want to try to help stay healthy while fitting it in the comfort of your own home is resistance bands. These bands are going to be easy to leave in your home gym or in a closet and they will stay safe the entire time. And they don’t take up much space. Even better, there are so many different workouts that you will be able to do with these bands.
They may look simple, but you will find that resistance bands are going to be able to help you work out every angle of your body. Whether you are a beginner or you have been working out for a long time, you will find that resistance bands can make a huge difference. You can change the intensity, choose the part of the body to work out, and so much more.
Make sure to keep at least a few resistance bands around to help out. They can be different lengths and even different intensities to make sure that you can work out well, no matter how you are feeling for the day. After one workout, you will want to do it again and again for all of the great results.
Cycling
Another option that you can use to help you burn calories and lose weight at home is cycling. This is a popular exercise that will really do well for weight loss. While it is traditionally done outside, you can also purchase a stationary bike for your home that will help you to get it in whenever you have some time.
For someone who is 155 pounds, it is possible to burn close to 260 calories for half an hour of cycling on a stationary bike if you do it at a moderate pace. If you up that to a pace that is closer to 12 to 14 miles per hour, this can go up to 298 calories instead. Checkout the best quality of stationary bikes at affordable prices on GymWarehouse.ie.
Cycling is not only great for helping you to lose weight, but there have been studies that show how those who cycle on a regular basis will have better fitness, increased insulin sensitivity, and a lower risk of several conditions like cancer and heart disease compared to those who do not cycle often.
Cycling is great because it can work well for you, no matter what your fitness level is at the time. You can also enjoy that it is a low-impact and non-weight-bearing exercise, so you will not have to worry about too much stress getting put on the joints either.
Weight Training
We also can’t forget about weight training. This is a great choice to help tone up the body and help you lose weight, and there are so many great exercises that you are able to do with it as well. You can start out with low weights and then add on more to make it more of a challenge as you need.
You will not be able to burn as many calories when you do weight training right away. A 155-pound person will be able to burn 112 calories for half an hour of weight training. But it does help to promote muscle growth, which is going to raise up what is known as the resting metabolic rate, or the number of calories you burn when at rest.
One study that took place over six months showed that doing just 11 minutes of strength-based exercise three times a week was enough to increase your metabolic rate by 7.4%, on average. This is the equivalent of being able to burn an additional 125 calories a day. And it doesn’t take up that much of your time either, giving you great weight loss results.
Another study on weight training found that 24 weeks of doing some kind of weight training was able to increase the metabolic rate by 9% among men, which was about 140 more calories per day. For women, the rate was about 4% or 50 extra calories during the day. This helps to show just how powerful even a few minutes of weight training could be for weight loss.
You can start out this slowly, grabbing just a few weights to get you going and then adding more as you have time. These weights may take up some room in the home, but they will not cause a lot of noise so you won’t be bothering some of your neighbors or anyone else nearby while toning up and looking your very best.
Choosing the Best Exercises to Do at Home
Working out from home can have a lot of benefits. Not everyone will have the time to hit the gym all the time with their busy schedules and everything else that life throws at them. But they still want to get the benefits of working out while losing weight and getting the best health benefits in the process.
There are many great exercises that you can do from the comfort of your own home, helping you to kick out some of the excuses and finally get that weight loss that you want. Take a look at some of the top exercises above to see which ones you can try to do at home to get in the best health of your life while also losing weight.
