Obesity is a menace that a majority of the world’s population is grappling with. As awareness about the ill-effects of obesity is spreading among people, they are trying to combat this disease by various ways. With the advancement of technology there is an explosion of information about various ways and means of weight management. There are different kinds of diet and nutrition programs including that for breakfast and other meals that experts come up with from time to time. These are the ways of losing weight without exercise. Consumption of Green coffee or Apple cider vinegar helps a lot in this regard. Similarly there are various work out programs offered in gyms and by physical trainers. It is well known how exercise, besides a healthy breakfast and other diets, is essential to beat obesity and for our overall well-being. Exercising becomes even more important when you are trying to lose weight. But with loads of information on different types of work outs people sometimes get confused. Here are 15 easiest weight loss exercises for all and for which you don’t need to visit the gym.
Jump the rope:
Skip rope, not your workout. Remember skipping with a rope in school? Well….turns out it is one of the best and easiest weight loss exercises, the ultimate fat burner. No other exercise can match this one. Jumping rope is way more effective than running. Consult your doctor if you have any pain in your body before starting this exercise regime.
Jumping rope also helps you to:
• Burn calories very fast
• Build agility and quickness
• Increases bone density
• Gives a full body work out
This is a high intensity workout regime which brings lot of weight loss and fitness benefits. It’s a mix between CrossFit and Circuit training.
Beginners will require guidance from experts to do this training.
This kind of training is one where you follow a routine of high intensity exercises for 20 seconds followed by a resting period of 10 seconds. Repeat this 8 times.
You may choose any exercise, Tabata training will raise your metabolism and heart rate immediately. Since you are performing the exercises at a very high intensity, your body has to work very hard to sustain it. You can incorporate different types of exercises and equipments into your Tabata procedure like push-ups, planks, squats, jumping rope etc.
Here are some good Tabata routines for you to follow:
• Push-ups: 20 seconds push-ups,10 seconds rest × 8 times
• Body Squats: 20 seconds squatting, 10 seconds rest × 8 times
• Planks: 20 seconds planking, 10 seconds rest × 8 times
• Pull-Ups: 20 seconds pull-ups, 10 seconds rest × 8 times
Check out The Tabata Revolution Explained: What, Why and How to Tabata to know more about this amazing workout routine.
Swimming for fitness:
This is an all-round activity that helps in burning your calories. The different swimming strokes gets you to do the aerobic exercises too. Swimming offers many health benefits like:
• Improves muscle strength
• Lowers stress and depression
• Reduces risk of heart disease and type 2 diabetes
Take the stairs:
It’s time you ditched the elevator and took to the stairs. Stair climbing (timesof india) is more effective for burning calories. It is really one of the easiest weight loss exercises. Experts believe that plyometric motion (running up the stairs) strengthens your muscles, heart and lungs for better running.
Anne Moore, M.S., exercise physiologist and running coach in Charleston, South Carolina says, “Stairs force you to work against gravity and this helps build two needs-strength and power.”
Running stairs is a cardio exercise which offers the same benefits as other cardio exercises. It also tone up your quadriceps, hamstrings and calves.
This is one of the best workout for the entire body. All you need is a pair of good shoes. According to a study by Stanford University School of Medicine, jogging helps in increasing the lifespan of a person while decreasing the effects of aging.
The American Cancer Society suggested that jogging for at least 30 minutes per day reduces the risk of cancer.
Jogging a few kilometers daily will help you to shed that unwanted fat. All you need is a good pair of shoes. But, jogging may be hard on your knees. So do not try to increase your speed and distance at the same time. Focus on increasing your distance first and then your speed. Jogging a few kilometers a day will help you to:
• Increase your energy level and your confidence
• Boost your metabolism and burn the calories
• Improve your cardiovascular system
• Build and maintain muscle
• Improve your immune system
This is one of the best cardiovascular exercises you could get. The World Health Organization’s report says that cycling is a ‘highly suitable activity’ to boost public health. Cycling helps you to
• Boost your metabolism as well as your brain power
• Helps you to sleep better
• Boosts your bowel movements
• Cuts down on risks of heart disease by 50% as studies from Purdue University shows.
Besides , by using a cycle you are cutting down on air pollution thereby adding your bit to save the planet.
A fun way and one of the easiest weight loss exercises is dancing. There are numerous dance forms to choose from. Take up something that suits you and watch the effects it has on your body. The constant challenges of matching upto the rhythm while paying attention to your dance steps doesn’t really allow you to slacken your speed. Besides you will never get bored or want to give up. Experts from BerkeleyWellness.com say dancing can:
• Improve your heart condition
• Lower your stress and up your happiness quotient as you socialize more
In fact dancing can motivate you to get some movement if you find other workouts like treadmill working or cycling monotonous.
Under the guidance of trained experts you may also try out the following:
Yoga ranks very high in the list to achieve a healthy body along with a healthy mind. Power yoga is an offshoot of Ashtanga Yoga. It offers the same benefits that include building internal heat, increasing
your stamina, strength and flexibility, and also helps in stress reduction.
Yoga helps in:
• Improving your flexibility and perfecting your posture
• Preventing cartilage and joint breakdown
• Draining your lymphs and boosting immunity
• Regulating your adrenal glands
• Lowering your sugar levels
This offers numerous benefits while engaging your entire body to work out.It focuses on your core, arms, shoulders, legs and your glutes. You not only learn self-defence but also burn a lot of calories. It tones the whole body and increases flexibility as well as boosts your energy levels.
If you have decided to work out in the gym, then the best thing to do is to combine a set of cardiovascular workouts along with strength training. Both play important roles in weight loss. At the same time this is again one of the easiest weight loss exercises.
Cardiovascular exercise is essential if you are serious about cutting the flab. You may start off on an elliptical. Begin slowly, 5 minutes at light resistance to warm up. Increase to a higher resistance for about 20 minutes or so and then again slow down for 5 minutes.
An effective and one of the easiest weight loss exercises for beginners, intermediate and advanced exercisers as you have a choice of various speeds and inclines to work out. It is a great cardio exercise that not only burns calories but also ensures heart health, lowers cholesterol, blood pressure and diabetes. Treadmill improves your stamina and endurance levels. Uses of treadmill and it’s best utilization techniques have been dealt in detail in our post titled Treadmill workout for weight loss-plans in detail.
Bench press: A great strength training exercise that targets your pecs, triceps and shoulders. Lie on a bench on your back and keep your feet flat on the ground. Lift the barbell off the rack, inhale and lower it until it touches your chest gently. Exhale through your mouth and raise the weight back to its starting position. Perform 4 sets resting in between each set.It may also be considered as one of the easiest weight loss exercises.
Squatting, another strength training exercise, targets your lower back, glutes, quads, hamstrings and calves. This increases your muscle mass which in turn increases your metabolism, thereby burning more calories. Stand straight with your feet shoulder width apart. Hold the barbell behind the neck, inhale squeeze your core and lower your hips till your knees are bent at ninety degrees angle. Exhale and raise your hips back to the starting position.
Wide-Grip Pull Up:
This works on your latissimus dorci, middle back and biceps. Grab a pullup bar, exhale through your mouth and pull your torso up until your chest touches the bar. Inhale through your nose and slowly lower your torso to the starting positon.
Lifting weights builds your muscle mass which in turn burns more calories. It is one of the most effective ways of burning fat. It continues to burn fat for upto 48 hours after you exercise. It fights osteoporosis and controls blood sugar levels.
Well then……do not put off exercising any more. Above are the easiest weight loss exercises. Get started today, set a goal for yourself and don’t give up till you reach the goal. It is not as difficult as it seems. Just keep going and enjoy life.