Exercise is necessary for overall health. If you want to try exercises to lose weight fast at home, then it becomes even more central. Since exercising to lose weight is not just a physical task but a mental challenge too.
If you want to lose weight fast at home, then be determined, but do not go too hard.
Apart from dieting, if you are trying to lose weight fast at home, exercise is the best strategy you can follow.
It plays an essential part in burning calories and building muscles that effectively aids in weight loss.
It has numerous other benefits like it improves mood, makes bones more durable, and reduces the risk of chronic diseases.
“The reason I exercise is for the quality of life I enjoy.”~ Kenneth H. Cooper
Several exercises for weight loss are beneficial when done in shorter sessions.
Studies prove that shorter sessions of exercises are more effective when it comes to losing weight fast.
These exercises help reduce blood pressure and cholesterol, decreasing the risk of heart diseases and diabetes.
Exercises to Lose Weight Fast at Home
Here are some exercises to lose weight fast; most of them are low impact exercises.
You will find it easy to practice and incorporate them into daily life routines to lose weight quickly.
1. Try some Walking
If you are looking for weight loss fast at home, then walking is the best option. It is a suitable and relaxed way to lose weight.
You can do it without feeling overwhelming and won’t need to purchase additional equipment.
Walking is one of the lower-impact exercises; thus, it does not stress joints much.
According to Harvard Health, it is proven that a 155-pound person burns 167 calories per 30 minutes of walking at a moderate speed of 4 mph. Studies show that walking for 50 to 70 minutes 3 times a week reduces body fat and waist circumference by an average of 1.1 inches.
It is effortless to add walking in daily life.
“Walking is the best possible exercise. Habituate yourself to walk very far.”~ Thomas Jefferson
Try walking 30 minutes for 3 to 4 times a week it’s best for weight loss fast at home.
You can slowly increase the period or frequency of your walks as you progress.
Including more walking into your day can help contribute towards your goal to lose weight fast at home.
Walking also prevents age-related muscle loss and helps maintain more muscle strength.
Furthermore, moderate-intensity exercises like walking can be beneficial if you want to lose weight fast at home.
2. Up for Running or Jogging
Running or jogging is a great exercise to help lose weight fast at home.
The main advantage of jogging and running is that they can be done anywhere, and are pretty easy to include in daily routine
Even though jogging and running both feel similar, the key difference is that jogging speed is generally between 4 to 6 mph, while running speed is faster than six mph.
Studies have proven that running or jogging aids in burning harmful visceral fat, usually known as “belly fat.”
Belly fat is linked to the cause of chronic heart diseases and diabetes.
“Running is not just exercise; it is a lifestyle.”~ John Bingham
In the beginning, try to run or jog for 20 to 30 minutes for 3 to 4 times a week.
If running and jogging outdoors are hard on joints, switch to softer ground surfaces like grass or treadmills, which would be easier for joints.
3. Do Strength Training
Strength training can help build muscles and increase metabolism, which leads to losing weight fast.
Due to strength training, metabolism runs higher, contributing to muscle buildup by decreasing the fat.
Higher metabolism burns more calories and aids to reduce fast. It means the more muscle you gain, the faster you lose weight.
Strength training aids in building strength and promotes muscle growth, increasing the “resting metabolic rate“; how many calories your body burns at rest.
According to the US health department, an average person weighing 155 pounds burns around 112 calories per 30 minutes of strength training.
By only doing 11 minutes of strength-based exercises 3 times a week, you can increase RMR up to 7.4% equivalent to burning 125 calories per day.
Another study shows that 24 weeks of strength training leads to a 9% increase in RMR in men, equating to burning 140 additional calories per day. Amongst women, the increase in RMR was 4% equated to burning 50 additional calories per day.
In accumulation, many studies have revealed that the body tends to burn calories even after many hours of strength-training workout, as compared to aerobic exercises.
Strength training also forces strength production to maintain shoulder and spine strength. It allows the entire body to lose weight fast, contributing to a healthier life long.
4. Go for Swimming
Swimming is an exercise for people of all ages to lose weight fast at home. It is easy, inexpensive, and a person can go at their own pace.
Swimming is a fun way for weight loss, and it helps to stay in shape.
You may find yourself choosing swimming over other exercises to lose weight fast at home for a variety of reasons.
It gives the body an exhaustive workout and has countless benefits for people of all ages.
Swimming is a low impact exercise which makes it perfect for people who suffer from joint pain. It is a resistance-based exercise. The more you swim, the more you lose weight fast.
Studies show that an average person of 155 pounds burns 233 calories per half hour of swimming.
The way of swimming affects the calories you burn. The average person burns 288 calories by doing the backstroke, 372 calories by doing the breaststroke, 409 calories by doing a butterfly, and 372 calories by pacing water.
By just swimming for 60 minutes 3 times a week, you can lose weight fast, improve flexibility, and decrease the chances of heart diseases and blood triglycerides.
5. Ride a Bicycle
If you are looking to lose weight fast at home, cycling is a great and fun way to start.
Cycling is a low impact exercise as cycling is not weight-bearing exercise; that is why it is ideal for losing weight fast at home.
Even 30 minutes of cycling can help you lose weight, no need to go hard on yourself to lose weight.
Cycling builds muscle. It implies that it does not burn fat; instead, it builds muscle, especially around the “glutes“, “quadriceps“, “hamstrings” and “calf“. When you engage in cycling, you will develop a high level of “derriere“.
Health professionals say that daily cycling not only increases heart rate but also burns significantly more calories.
It helps effectively to lose weight fast. The faster you burn calories, the sooner you will lose weight.
Further health professionals say that cycling is one of the best ways of decreasing the risk of cancer and heart diseases.
Apart from that cycling saves time, improves the ability to navigate, boost the immunity system, and increases brain activity.
Among all the exercises to lose weight fast at home, cycling is the one you will never regret engaging in.