5 Exercises for Weight Loss You Can Do at Home
If you’re starting a new exercise journey to lose weight, you’re not alone. Weight loss is a primary motivator for many people who pursue physical fitness, which makes sense — it’s also one of the best tools we have to achieve and maintain a healthy weight. And as you likely already know, staying at a healthy weight has countless benefits, from lowering the risk of many serious diseases and chronic conditions to helping you maintain heart
health.
Fortunately, exercises for weight loss don’t have to be grueling, complicated, or drawn-out. In fact, you can get a quality weight loss workout right at home with the following routine.How to Exercise for Weight Loss
It’s frustrating to follow an exercise regimen without seeing results on the scale. As stated in 2017 research published by the American Diabetes Association, “weight loss outcomes resulting from exercise are not consistently realized.” In other words, one person who does cardio five days a week may lose less weight than a person who only does strength training four days a week. (Read more about how much weight you can lose with a PT)So, what gives?
The reality is that there are two parts of the equation for weight loss: calories you take in as well as energy output, which comes from exercises and overall physical activity (i.e., the steps you take throughout the day). For this reason, weight loss unfortunately isn’t so simple as doing a specific set of exercises consistently. It requires a comprehensive approach in which existing body composition, dietary patterns, and overall activity levels are considered. That’s why are trainers take so much time to get to know about your lifestyle, needs, and expectations before creating your personalized training program.
With all this in mind, there are some facts about exercise and weight loss we know to be true. For one, we know that diet absolutely matters when it comes to losing weight, but exercise is also important — and it’s more important than diet when it comes from preventing weight gain after the initial loss. Moreover, dieting for weight loss without exercise can be dangerous, especially in older adults. It can bring losses in bone density and muscle mass, but fortunately, exercising in conjunction with modifying your diet can offset these issues.
Another fact we know to be true about exercising for weight loss is that the type of workout you do matters. Certainly, any physical activity comes with benefits; for instance, brisk walking may support heart wellness and healthy joints, while strength training can support muscle mass. But not all exercises will lead to the same weight loss results. In particular, high-intensity interval training (HIIT), which features short bursts of powerful, dynamic exercising coupled with active recovery or rest periods, appears to be particular effective for reducing fat. In a 2018 meta-analysis of 38 different studies, HIIT was found to “significantly reduce total, abdominal, and visceral fat mass,” with the authors calling it “a time-efficient strategy to decrease fat-mass deposits.”
Here at Mobile Trainers, we consider that good news. We know you may not have hours to log at the gym, but we’ll show up to your door and guide you through efficient yet effective workouts that yield powerful weight loss results. If you’re looking to get started on the best exercises for weight loss right now, here are a few you can try on your own in the meantime.
5 of the Best Exercises for Weight Loss
1. Jumping Rope
If running, walking, or other cardio feels like a drag, bring out your inner child and pick up a jump rope. This exercise is an easy way to get your heartrate up quickly, which translates to more calories burned. While you may only be able to go for a minute or so at a time when you first start this heart-pounding cardio workout, you’ll find that with consistency, you can eventually increase the duration.
2. Bear Crawls
This resistance move works the whole body without any major impact to the joints. Start on all fours, taking small steps forward with your right hand and left food, engaging the abdominals. Repeat on the other side, then return to the starting position. That’s one rep; start with 10 to 12 and gradually work your way up with each session.
3. Planks
Did you think you’d get a weight loss workout that didn’t include planks? Sorry to disappoint, but there’s a reason these moves are almost always included in fitness routines. These weight loss exercises recruit muscles from all over your body but are especially useful for building core strength. Plus, there are variations available for all fitness levels.
Beginners can modify the move by doing it from their knees or forearms. Advanced athletes can challenge themselves by spinning to the side and holding themselves up with one hand for a side plank, or bringing the knees in quick succession for mountain climbers. Try to hold your plank for 30 seconds, increasing the span with each workout, and repeat for another two sets.
4. Squats
The gluteus maximus, or buttocks, is the largest muscle of the body. Strong glutes are essential for proper pelvic alignment, forward motion while walking and running, and supporting the lower back while lifting. When you strengthen these and other muscles in your body, you increase afterburn as well as the number of calories burned at rest, both of which contribute to weight loss. Squats are a simple but effective way to work your glutes. Stand with your feet shoulder-width apart, then bend at the knees, driving your hips back and pressing your knees slightly open. Keep your back flat and chest up, making sure your knees and toes remain on the ground. Aim for 3 sets of 8-10 reps.
While the weight loss exercises above are a great start, you’ll get the most effective workout when routines are structured based on your precise fitness levels, goals, and preferences. That’s where our personal trainers come in. For a personalized and customizable in-home personal training program, turn to our fitness professionals.
5. Kettlebell Swings
A kettlebell is one of the most versatile pieces of exercise equipment you can buy. They’re great for adding weight to make moves like squats and lunges more challenging, but you can also use them to get a heart-pumping workout that blends cardio and strength elements.
To do a kettlebell swing, stand tall, gripping the bell by its handles with both hands. Shift your weight into your heels, and lower your butt towards the wall behind you. Keeping your knees soft, drive the weight through your heels and send the weight upwards, using energy from your glutes and momentum from your hips. Squeeze your glutes and swing the bell out in front of you, to about chest height. Allow the weight to come back down between your legs, keeping your arms loose. Aim to do 20 seconds of swings with 10 seconds of rest in between for five sets.
While the weight loss exercises above are a great start, you’ll get the most effective workout when routines are structured based on your precise fitness levels, goals, and preferences. That’s where our personal trainers come in. For a personalized and customizable in-home personal training program, turn to our fitness professionals. Schedule your free initial session now!
