Can exercise at home help with your weight loss? The resounding answer without question is YES! You can get the benefits of exercise regardless of the place where you are practicing. It might be a gym or your home. You just need to do it consistently to maximize the benefits and speed up your weight loss process. Many people want to get a fit body. However, they find it hard to get the desired shape since they believe that they will have to spend on expensive gym memberships to achieve fitness. Also, some follow a busy schedule and cannot spend time in gyms. If you belong to any of these categories, you can consider home weight loss exercises. You can practice exercise at home and transform your shape gradually.
As stated by Kevin Steele, 24 Hours Fitness Center’s vice president and an exercise psychologist, it is not possible for people to visit a gym every day. Therefore, they can practice exercise at home and get all the benefits including weight loss. The key to success is consistency. You can practice any time at your convenient place. All you need to do is to be consistent to get the desired success. Without using machines and props, you can burn your calories and build muscles at your home. You need to focus on the five elements of fitness while practicing your home weight loss exercises.
The 5 Elements to Get A Fit Body
According to Kevin Steele, any effective weight loss program will include five elements. The best part is that you can have all these five elements at your home. These five elements are a warmup, flexibility moves, strength-building or resistance exercises, aerobic or cardiovascular workouts, and a cool down. If you will combine all these elements, you can lose weight and get the desired shape without visiting a health club or gym.
How Does Home Exercise Contribute to Weight Loss?
Home exercises can be helpful to reduce your body fat. You just need to tailor your exercises depending on your body type and body weight. If you want to lose weight, you will have to burn calories. It is a must to eliminate the extra pounds. Exercises will burn the extra calories that cause weight gain. If you want to lose more weight, you will have to burn more calories. For this, you need to practice intense workouts at your home. There are many benefits of home weight loss exercise. It will not only help you to eliminate stubborn fat, but it can also improve your metabolic health, body composition, energy level, and overall fitness. After practicing home exercise, some feel that it is not helping to reduce bodyweight. If it is happening to you, you do not need to be overly concerned. Exercises might not reduce body weight. However, they can build your muscles and reduce your body fat without dropping weight.
How to Lose Weight with Home Weight Loss Exercises
When it comes to weight loss, you will have to combine exercises and a healthy diet. Both together can be very effective to fulfill your fitness goals. As said by Katie Lawton, an exercise physiologist, you cannot ignore your diet while following a weight loss program. Your exercises will help you to burn calories but you will have to eat fewer calories to maximize the benefits of exercise. Also, many things will depend on the type of exercises you are practicing. You will have to practice some cardiovascular exercises that include walking, running, and biking. At the same time, you will have to focus on some resistance training exercises. You can also consider the following to get the most out of your home weight loss exercises.
Track Your Calories with An App
You can have a calorie tracking app to track your calories. These apps are designed to help you to understand the calorie deficit. Once you have the data, you can regulate your diet and design your workout regime accordingly.
Avoid Focusing on the Scale
Many focus on the scale. However, you will have to avoid it. Instead of focusing on the scale, you will have to pay attention to your energy levels and how you are feeling after following a home workout routine. These are the key factors and can enable you to be consistent in a long run. As mentioned earlier, the scale number will not change in some conditions. However, it might add muscle weight and muscle mass rather than fat. So, look at the mirror and observe how your old clothes are fitting to know you are losing fat or not.
Aim for 150 Minutes on Cardiovascular Exercises Every Week
As revealed by the American Heart Association, you will have to get 150 minutes of cardiovascular exercises every week. That means you will have to spend thirty minutes five days per week. If it is not helping much, you will have to increase your time.
Consider Strength Training
Many people believe that strength training cannot be effective for weight loss. However, it can speed up your weight loss. While hitting the weight, you are going to burn more calories and that is certainly going to contribute to weight loss. All you need to do is to buy a weight bench and some dumbbells to practice strength training at your home.
Buy a Quality Heart Rate Monitor
You will need a quality heart rate monitor to know the intensity level of your workouts. These devices offer accurate results. A heart monitor will enable you to prevent something unpredictable as well.
Best Home Weight Loss Exercises
As stated above, you can practice a lot of exercises at your home to achieve the desired fitness. You can consider cardiovascular exercises, resistance training, and strength training. Let’s cover some movements you can include in your home workout routine.
Push-ups: These exercises can be helpful for your whole body. You can do push-ups at your home without any equipment.
Bridge: It is a simple exercise that can be practiced at your home without skills. Practice this exercise fifteen times during your workout session.
Skater Jumps: It is a cardiovascular exercise that can support your weight loss.
Squats: It can be the best exercise for beginners. Even experts can practice it to speed weight loss.
Plank Crawl: Plank Crawl can be good for your abs and back.
Some other exercises are walking lunges, jump ropes, back extension, crunches, and side plank drops. All these exercises can help you to lose weight at home. Consistency is a must to reduce stubborn fat and maintain a healthy weight.
If you do not know how to start, you can consider joining some fitness classes. These are available on YouTube and can help you to design your weight loss program depending on your body type. Here are the names of some free YouTube classes that you can consider.
Free YouTube Classes
- Adriene
- Popsugar
- SELF
- Heart and Soul Fitness
- Blogilates
- Move with Color
These popular YouTube classes can help you to eliminate the extra pounds at home without considering expensive gym memberships. You will get all the required information. That can be helpful for beginners as well as experts. You can consider these classes to know how to start and how to maximize the benefits. These are free of cost and can be perfect especially when the budget is restricted.
Online Exercise Classes
You can also join some other online classes if you are prepared to spend on your exercises. You will find many options to choose from. You can join Gala for yoga, Booya Fitness for cardio, Obe Fitness for Crunch, and Daily Burn for the variety. Here are some online exercise classes you might find worth the money.
- Gala for Yoga
- Yoga Glo for meditation
- Booya Fitness for Cardio
- Alo Moves for Community
- Peloton for Cycling
You can visit their websites to know about the cost and other requirements. You can do thorough research and choose the one that fits your budget as well as specific workout requirements. All the popular online classes will have some unique features. Therefore, you will have to understand the features and benefits to decide on effectiveness.
Home Exercise Apps
You can consider using workout apps to practice exercises at your home. You will find many popular workout apps that can help you with clear instructions. Some coaches can track your progress. They can introduce you to some new exercises depending on your unique body type. Here are the names of some popular workout apps.
- Peloton
- Asana rebel
- Fitbit Coach
- Aaptiv
- Zwift
- Nike Training
In addition to the above, you can try Apple Fitness+. You will find many more fitness apps that can help you with guidance, step-by-step instructions, and tips to lose weight and maintain your fitness in the comfort of your home.
Wrapping Up
You can lose weight, get back your dream shape, and restore your confidence by practicing exercises at your home. You do not need to spend money on expensive equipment or gym memberships. However, you will have to maintain consistency to get long term benefits. Research all the available options and choose the one that you find worth spending. Also, consider visiting the feedback of users to be benefited by their experience and quality.