Exercising from home will always be a good option, especially since it saves us time and money. According to a publication from the blog Decathlon, following some recommendations can achieve positive results. To lose weight at home can also take care of our health, and it will help us take care of our dieting.
Losing weight, toning, gaining muscle, or losing fat are some of the goals that we can achieve by following specific routines and exercises that can be done from home.
In general, to lose weight at home is simply doing those exercises that can be done at home, and does not need any extra material.
However, those familiar with these workouts or who want to include new routines can opt for some tools such as weights, a mat, or elastic bands.
Regarding the pandemic and the fact that many do not have the time to go to the gym, training from home has become a routine according to this article.
Simple exercises that help us lose weight at home by training at home
If you want to lose weight at home, it is essential to focus on cardio exercises, but keep in mind that to obtain results, it is necessary to supplement with a healthy, balanced diet without excesses.
According to Decathlon, these are some of the exercises that can be done at home and that can help you lose weight at home:
- 1 Squat
- 2 Running on the spot by raising your knees
- 3 Push-ups
- 4 Strides
- 5 Jumping jacks
- 6 Gluten Bridge with leg
- 7 Skaters
- 8 Abdominal plank
- 9 Burpees
- 10 Aloe Vera can also be used in weight loss.
- 11 Properties of aloe Vera for weight loss
- 12 Three effective methods to speed up metabolism and lose weight
- 13 High-intensity HIIT workouts
- 14 More protein in your diet
- 15 Drink coffee or tea (and more water)
- 16 No weight loss without a caloric deficit
Standing with your legs shoulder-width apart, your knees are bent, squatting and pushing your hips back. You can do 12-15 repetitions, three series, resting about 30 seconds between each one of them.
Squats are fundamental in any routine and one of the exercises that can help you the most. Despite being very simple, it is very effective since it allows you to work your lower body with your weight while accelerating your heart rate.
There are different variations, but the most classic and used requires that we open our feet to the hips’ width and keep our feet facing forward.
Running on the spot by raising your knees
Simulate running on the spot, lifting your knees towards your chest as high as possible. You can do this exercise for about 20 seconds, almost three repetitions.
Squats are a staple for training our legs and gluts, but push-ups are the exercise par excellence if we want to work our arms.
As with squats, work vigorously with your body weight, but also exercise the cardiovascular system. If you are a beginner, start by doing the push-ups in an inclined way, leaning on a chair or a sofa. You can also do them on the floor with your knees supported.
The lunges are another way to work the muscles of the lower body, at the same time that we exercise balance. If we add weight to the hands, we can perform the core more as we need more balance to compensate.
Consists of jumping energetically while raising the arms and opening the legs, then he jumps up again, closing his legs and lowering his arms. You can do this exercise for 12-15 repetitions, three sets, resting between sets.
Gluten Bridge with leg
Lying on a mat and with your feet well supported, you have to raise your hips to form a straight line (shoulders-knees).
Thus, one of the legs will have to be presented in extension, lower and repeat the movement with the other leg. Do 12-15 repetitions, three sets, resting between them.
You can also start by lying on the floor on your back with the hands-on on both sides of the body, the knees bent, and the feet at a distance of half a foot from the buttocks.
Starting from this position, lift the buttocks and remain supported only on the feet and the shoulder blades. Go back down little by little until you rest on the ground.
In this exercise, you can also progress the difficulty little by little, this is one of the ways to lose weight at home.
While standing, lean your torso forward a little, keeping your back straight and bending your knees slightly. You will have to jump to the right side, supporting the bent right leg and passing the left leg behind.
- Repeat the movement to both sides, alternating left leg, right leg.
- Perform the exercise for about 30 seconds.
The number of repetitions can change because it is possible that someone who is just starting will not be able to do the whole series at first, although if it is done frequently, the entire routine will soon be completed.
It would be best if you did not put aside the warm-up before training, nor should you stop stretching after you have finished the exercises.
The plates or planks are one of the most effective ways to work the core, and lose weight from home, and it should be repeated, again, with your body weight, without the need for any material.
When doing it, remember not to raise or lower the hips too much, the idea is that your body is aligned, and keep the elbows just below the shoulders. There are different variations so that you can start with the simplest.
Burpees are the most dreaded exercise of all, yet it is not the best option for losing weight at home for you.
However, it is not the best option for beginners because they require you to have a specific basic physical form, and if you do not do it correctly, you run the risk of injuring yourself.
Aloe Vera can also be used in weight loss.
Aloe Vera, also known as aloe Vera, has many very beneficial properties for the body, and you can find it in different presentations; it is even widely used in cosmetics.
But one of the purposes for which many turn to this beautiful plant is because it can also become a great ally to lose weight at home.
Aloe Vera leaves are made up of three parts: skin, latex, and gel, the latter being the most used for different preparations; this is obtained by cutting the leaf, which must first be washed well.
The gel, before use, should also be cleaned, especially to remove latex traces that could generate a bitter taste.
It can be found in juices, supplements, and detox drinks so that people can consume it more easily, points out a publication, which also indicates that aloe Vera has two significant benefits: contribute to the loss of weight.
Properties of aloe Vera for weight loss
According to studies analyzed by NHS, aloe Vera speeds up metabolism, thereby increasing the daily amount of calories burned by the body. This property was tested in rats with an experiment that lasted 90 days. The rodents that included this plant in their diet managed to reduce body fat from their body.
In another study with animals, it was also possible to identify that aloe Vera affects the metabolism of fat and sugar, blocking the accumulation of abdominal fat. However, these conclusions still require more scientific support, experts say.
Three effective methods to speed up metabolism and lose weight
When it comes to losing weight at home, many focuses on getting plenty of exercises and cutting out various foods, but this doesn’t work for everyone.
When it comes to losing weight at home, many focus on exercising a lot and depriving themselves of various foods, but this does not work for everyone since other factors are involved in losing weight at home.
Do not ignore the metabolic rate pointed out in an article; the metabolic system allows cells to function correctly to store or produce energy. That is, it refers to the chemical reactions that occur within the body.
A wide variety of diets and options to lose weight at home can be found on the internet; however, few consider that by regulating their metabolism, they could lose several of those extra kilos. The T3 wellness website describes in a post the best ways to control your metabolism to lose weight.
High-intensity HIIT workouts
High-intensity interval training speeds up your metabolism while burning calories even after the workout, making it one of the most effective forms of weight loss training.
This type of training can be done anywhere, without any equipment or on a treadmill, elliptical trainer, or rowing machine. It is recommended that, for greater effectiveness, these are done in the morning.
More protein in your diet
Adding more proteins to your diet is an excellent idea if you want to lose weight since they generate a more significant increase in TEF (thermal effect of food), increasing your metabolic rate by around 15 and 30%, compared to carbohydrates (from 5 to 10%) or fats (0.3%), they assure from the Healthline page, “The thermic effect of food is caused by the additional calories required to digest, absorb and process the nutrients in meals.”
Since digesting protein requires more effort, it will speed up the metabolic process. Another advantage of protein is that it helps in muscle recovery after exercising and helps to lose weight at home.
It is recommended to take between 1.6 and 2 grams of protein per kilogram of the body each day. It can be found in lean meat, nuts, vegetables, or eggs.
Drink coffee or tea (and more water)
The caffeine found in coffee and tea can significantly activate your metabolism. Not everyone reacts to caffeine in the same way, so drinking too many cups of coffee or caffeinated beverages in one day is not recommended. Green tea has lower caffeine content, so combining coffee and green tea can have better results.
Drinking more water can also improve metabolism, combine higher water intake with more fibrous foods for best results.
No weight loss without a caloric deficit
The first thing to keep in mind when losing weight at home is that the only way to achieve it is by performing a caloric deficit. That is, the calories you consume will have to be less than the calories you burn. Without this deficit, it does not matter how much sport you do; you will not lose weight.
The primary way to achieve this is through dieting, reducing your daily caloric intake, but exercise does have a role and will help you burn more calories throughout the day and strengthen your muscles so that they spend more calories when at rest – what is known as speed up metabolism.
In addition, with physical exercise, another advantage is obtained; you lose fat and gain muscle. In this way, body decomposition is created, which means that, although you weigh the same – muscle weighs more than fat – your body looks slimmer, more defined, and less voluminous
Losing weight at home can be tricky, it requires discipline and hard work because you can be too comfortable at home, unlike the gym where you’ll see others working and have no choice but to follow suit.
One of the ways to be disciplined is by setting goals of how much weight you intend to lose while at home, this way, you’re reminded to strive hard to achieve this goal.
There are several apps that help monitor your progress as you go along trying to lose weight at home, take advantage of them and achieve that body you’ve always wanted.
This pandemic (covid-19) is both a blessing and a curse; a blessing because busy people now have the opportunity to lose weight at home through online exercises, healthy living, and dieting, and the other methods identified in this article. Is this something you agree with?