Is home exercises for weight loss the most trending thing now?
Between this Covid-19 crisis and being stuck at home, many people are struggling to look after their fitness.
But, indulging in bodyweight exercises at home can help you get lean, fit, healthy, and stronger to fight infections and diseases.
Below is the list of 13 best bodyweight exercises for weight loss that can be done at home or anywhere at any time, with little to no setup.
How to perform Jumping Jacks
Preparation – Stand with feet together, knees slightly bent, and arms to the side.
Execution – Raise your arms high and separate legs to sides while jumping. Land on foot with legs to the side and arms overhead. Jump again while returning legs and lower arms to mid-line. Repeat for 20-30 times.
How to perform Burpees
Preparation – Stand straight with arms to sides.
Execution – Squat down. Place hands on the floor slightly wider than the shoulder. Push down, then up while bringing your knees towards the chest and stand straight up. Then jump with your feets close together and repeat from start. Also, see Advance Burpee.
How to perform Mountain Climber
Preparation – Hands on floor wide than shoulder width. Maintain a running position with one leg bent forward.
Execution – Hold your upper body static, push one leg under your body towards the chest, push it back immediately, and then push another leg towards chest. Repeat it for certain reps.
How to perform Walking Lunges –
Preparation – Stand upright with arms to sides.
Execution – Step forward with the right leg. Land on the forefoot. Lower your body by bending the knee until the rear leg almost touch the floor. Stand on forward leg with keeping your back straight and repeat the movement with the left leg.
High Knee Run
How to perform High Knee Run –
Preparation – Stand upright with knees shoulder width apart.
Execution – Lift right knee high towards the chest then back on the floor with immediately lifting the alternate knee toward the chest. Do it fast as shown in the gif above. To increase the intensity, run forward while doing it.
How to perform Squats –
Preparation -Stand straight with feets shoulder width apart.
Execution – Squat down by bending hips back while allowing knees to bend forward, keep back straight and knees pointed same direction as feet. Go down until thighs are parallel to the floor. Then squat back up into the normal position. Return and repeat.
To increase the intensity of this exercise, hold a dumbbell or something in your hand or try Single-Leg Squat.
How to Push Ups –
Preparation – Lie on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms.
Execution – keep the body straight, butts Lil high. Lower down by bending arms then push up until arms fully extended.
If this is easy for you, you can also try incline pushups and decline pushups.
How to perform V-Ups –
Preparation – Sit on floor or mat. Lie supine with the hands-on floor overhead.
Execution – Raise legs and torso simultaneously. Touch your feet then return to starting position. Repeat.
How to perform Planks –
Preparation – Lie prone on mat with elbow under shoulder as shown in the image above.
Execution – Raise the body upward in a straight line with butt slightly upward. Hold the position for 30 – 60 seconds.
How to perform Bench Dips –
Preparation – Place a bench, sit on the bench with your hands on the edge, as shown in the image. Place your feet away from the bench.
Execution – Lower your body by bending arms until you feel the stretch on the shoulder and chest then back to the starting position. Repeat.
How to perform Step Ups –
Preparation – Place a bench or stool less than your knee’s height. Stand straight in front with your hands in front of your body.
Execution – Place first foot on the bench and push yourself up until your leg fully stretched. Then come back to the starting position and repeat with the other leg.
How to perform Close Grip Push ups –
Preparation – Lie prone on the mat with your feet shoulder-width apart. Place your hands under your body
Execution – Make a diamond-like structure with your hands beneath the body, Push yourself up until arms fully extended. Repeat for 10 – 15 reps.
This is a hard exercise for beginner or someone who is new to workouts. If you find it difficult do it with your knees on floor.
How to perform Close Glutes Bridge –
Preparation – Lie straight on the mat with your knees bend hand under the glutes.
Execution – Stay your feet on the ground, push your glutes up and down repeatedly.
The Bottom Line –
If you are stuck at home, incorporating these exercises into your daily routine can help you with weight loss, being fit, and getting strong.
Plan a daily workout for 30 – 45 minutes including these exercises and don’t forget to share these great home exercises for weight loss with your friends.
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