Weight Loss Exercises: 12 home exercises to help burn fat and lose 6kgs in 30 days

When you exercise, your body burns off fat from all parts of your body, even if you’re doing exercises that you feel in your core. In order to lose belly fat, you need to lose weight overall by getting enough sleep, eating well, and getting at least half an hour of exercise each day. Incorporating full-body workouts into your routine can boost metabolism and help you torch fat while building lean muscle.

“Use a step or bench to alternate stepping up and down,” explains Kozma. “Tone your lower body by squatting as if you’re sitting back into a chair,” Kozma instructs. High knees are another effective exercise that can be done anytime, anyplace. “Run in place while lifting your knees as high as you can,” he instructs. The exact reason why this happens is unclear, but some theories include pool temperature, hormone changes, dehydration, and the fact that swimming is just a tough workout in general.

With the right bodyweight exercises you can train your core, boost your metabolism, and melt fat—all from the comfort of your home, a park, or anywhere you like to move. My 4-week program is a great way to kick-start your weight loss exercise training, explore the fundamentals of fitness, and hopefully get fired up about exercising long term. Although effective exercise programs can certainly speed up your weight loss, it’s important to remember that long-term weight management requires sustaining healthy habits over time. Plus, sign up for live coaching calls twice a month where you can connect with a dietitian to ask questions and get meal prep ideas.

If you’ve ever wondered why everyone is talking about HIIT, it’s because it works—and the science backs it up. HIIT involves alternating between short bursts of intense effort and periods of rest or low-intensity activity. For example, sprinting for 30 seconds, then walking for 90 seconds, repeated for 15–20 minutes. “The StairMaster offers a great way to strengthen the glutes, quads, and hamstrings. Working the biggest, strongest muscles in the body keep your metabolic rate high, and your body strong and toned,” Ryan says. So, climb a set of stairs or try out a StairMaster machine next time you’re at the gym.

To help people get stronger, healthier, and more confident – all with a fun, no-nonsense approach. After you’ve completed your workout at home, feel free to cool down and stretch. You could also do an easier variation of each exercise in your workout for one round, slow and controlled, to prep your body for the harder workout to come. I share practical, evidence-based advice on fitness, nutrition, and holistic well-being. Connect with me onFacebook,Instagram,Twitter,LinkedIn,YouTube, andPinterest. I’m Adam Kemp, a professional basketball player, fitness consultant, and author with over a decade of international experience.

How Walking Can Help You Lose Weight and Reduce Belly Fat

{|}

Plus, you’ll tone your body and are likely to start feeling better mentally and physically in the process. “The blend of continuous cardio plus the demands on your musculoskeletal system of resistance exercise are an amazing combination that can help you reach your weight loss goals faster,” she says. Typically, exercise for weight loss begins with aerobic exercises, such as cycling or treadmill, which can also incorporate strength training. As you gain strength and stamina, the exercises and intensity can become more difficult, so that a greater effort is exerted on the muscles and the heart. Calisthenics is mad muscle review a type of training in which you perform various bodyweight exercises to strengthen your muscles — think pull-ups, push-ups, air squats, lunges, and more. Depending on your experience level, you can scale calisthenics to be easier or harder (more on that below).

{

Workout 4: Beginner/Intermediate IM Swim Workout for Weight Loss

|}
{|}

They all work fine, and you can choose based on taste, price, and whether you want a plant or animal-based powder. You don’t have to use one at all if you prefer to get all your protein from regular meals. Creatine does cause water retention, but it’s good water retention. Contrary to what some claim, creatine does not make you bloated, as you store the added water inside your muscles, not under your skin. Creatine is the number one supplement for improving performance, strength, and gaining muscle, backed by more than 500 studies. You often hear and read claims that this or that supplement will do wonders for your weight loss, but it’s almost always unsubstantiated hyperbole.

{
• A good jog can also raise something called your metabolic rate for up to 24 hours.

|}

• To maintain your results, stick to your routine even after you start to see progress.
• If you want to make it more challenging, use an exercise ball.

{

• Research in the Scandinavian Journal of Medicine & Science in Sports shows that cycling significantly improves body composition, reducing fat mass while increasing muscle endurance.

|}

• Let’s explain why strength training is necessary for your weight loss program.

{

• High-Intensity Interval Training is a popular workout with a combination of quick, vigorous bursts of cardio exercise followed by equal or more extended rest periods.

|}

Water aerobics are also great for losing weight and improving cardiorespiratory capacity. It is also considered to be a low-impact exercise that does not overload the joints. When the objective is to lose weight, you should to maintain a constant and strong pace. You can swim the length of the swimming pool with a forward stroke and return to your start position with a back stroke.

{

Omega-3 Fatty Acids

|}

These classes can burn calories and promote weight loss, but also strengthen the muscles and improve cardiorespiratory endurance. String them together for a 5-minute bodyweight strength circuit that will torch calories. Perform each exercise for 30 seconds back to back, take a 1-minute rest and then perform the circuit a second time through. It can be hard to be motivated to work out if your knees are achy or your back hurts. It’s easy on your joints, you’ll use both your upper and lower body, and you’ll get a good cardio workout. You’ll reap the benefits from the resistance of the water, too.

Cycling is another form of cardio that can be effective for weight loss. Some are generally more effective than others, but these will vary among individuals. Mountain climbers are another great exercise to help you maximize fat loss. The move “engages your core while mimicking the motion of climbing a mountain,” says Kozma. Mix up your strokes and sets to keep things interesting and ensure a great full-body swim workout.

If you’re new to jump squats, start with two sets of five repetitions. Gradually, you can work your way up to more sets of repetitions. If you’re new to lunges, start with a set of 10 lunges on each side and gradually increase as you build endurance. You can use a staircase in your own home, at work, or even in a public place like a park or parking garage.