Besides a reasonable diet, combining exercise and sports will also support the weight loss process to achieve better results. Through today’s article, PT Health Life will introduce to you the top 12 simple weight loss exercises that are easy to perform but more effective than expected. Let’s explore now.
1. Indoor weight loss exercises
If you don’t have much time to exercise, you can choose the following indoor weight loss exercises :
1.1. Plank exercise
The first name in the top exercises to lose weight quickly at home is Plank . This is an effective movement that helps reduce weight, especially excess fat around the waist and lower abdomen. In addition, Plank also helps strengthen the arms and strengthen the chest area. However, you should be careful to perform the correct technique while Plank to avoid unnecessary effects and risks on the back, waist and hips of the body.
To do Plank in your home, follow these steps:
- Step 1: Move with both hands and feet. Place wrists under shoulders, knees under hips. Raise your knees high. Pay attention to straightening your legs to bring your entire body into a fully extended state.
- Step 2: Bend your arms so that your elbows touch the ground. Put your body weight on your toes and forearms.
- Step 3: Lengthen and keep the spine straight, moving the muscles of the arms, legs and abdomen.
- Step 4: Straighten the back of your neck and direct your eyes to the floor.
- Step 5: Try to hold the position for 1 minute and then relax.
1.2. Push up
Push-ups are also one of the extremely effective weight loss exercises , especially for men. You can choose to practice this movement right at home without the support of any equipment. Push-ups help train the endurance of the entire body. In addition, this is also a movement that effectively helps improve chest and arm muscles.
- Step 1: Put both hands and feet on the floor. Straighten both arms, spreading them out to the sides.
- Step 2: Gently lower your body until your chest almost touches the floor, then stop. Then, lift yourself back to the starting position.
1.3. Shoulder Tap Plank exercise
Shoulder Tap Plank is a quick weight loss exercise developed based on the traditional Plank movement. This is also a fairly gentle exercise, does not require much technique but still gives the expected weight loss effect.
The steps to perform Shoulder Tap Plank are as follows:
- Step 1: Put both hands and feet on the floor. Gently lift your knees and straighten your legs to bring your entire body into full extension. The feet are shoulder-width apart. Place your palms directly under your shoulders.
- Step 2: Raise your left hand to tap your right shoulder. Remember to always keep your body balanced while performing.
- Step 3: Bring your left hand back to position. Raise your right hand and tap your left shoulder.
- Step 4: Repeat the movement 10 – 15 times.
1.4. Jump rope
Jumping rope is certainly one of the effective weight loss exercises familiar to “sports fans”. This exercise is suitable for almost all ages. Jumping rope not only helps the weight “go down” but also helps burn excess fat on the outer thighs and calves. Just spend about 10 – 15 minutes a day jumping rope, you will clearly see the changes in your body after just a short time.
1.5. Mountain Climbers exercise reduces belly fat
Mountain Climbers is a quick weight loss exercise that helps burn belly fat extremely effectively. Therefore, if you want to reduce the “stubborn” excess fat around the abdomen, this is the right suggestion. To perform this action, follow the steps below:
- Step 1: Put your body in a high plank position. Place your hands under your shoulders, toes curled inward. Always keep your back in a straight line.
- Step 2: Bend your knees and at the same time, move your chest forward. Pause for 1 second then return to the original position.
- Step 3: Repeat the same with the other leg.
1.6. Climb stairs
Climbing stairs seems like a common daily activity, but in fact, this is also an exercise that helps lose weight effectively. Because when climbing stairs, you are forced to use the strength of your buttocks, thigh muscles and calves to lift your whole body. In the long run, this exercise will help you eliminate excess fat and lose weight quickly.
1.7. Squats
Butt squat is a fast weight loss exercise that is popular with many people. Because not only does it help burn energy effectively, Squats also help your butt expand and your thigh muscles become firm. Belly fat will also be eliminated quickly if you persistently practice this exercise for a while.
- Step 1: Spread your legs shoulder-width apart.
- Step 2: Gently lower your body so that your thighs are perpendicular to your calves. Be sure to keep your back straight when doing this movement.
- Step 3: After holding the movement for about 2 – 3 seconds, return to the starting position. Repeat this about 30 – 40 times/day.
1.8. Abdominal weight loss exercise
If you have too much excess fat in your abdomen and your waist is almost “invisible”, choose weight loss exercises that have a lot of impact on the waist and abdomen such as sit-ups to practice at home. .
This movement does not require support from exercise equipment. You just need to choose a comfortable, spacious practice location right in your home and start following these steps:
- Step 1: Lie in a supine position on the floor.
- Step 2: Gently place your hands behind your neck and use abdominal force to raise your head off the floor.
- Step 3: Continue using strength to bend your legs up and press your body down. Right now, breathe gently and slowly.
- Step 4: Hold the movement for 3 seconds, breathe deeply and return to the starting position.
2. Outdoor weight loss exercises:
In case you want to exercise and immerse yourself in nature, you can refer to the following outdoor exercises to lose weight quickly:
2.1. Walk
One of the first outdoor weight loss exercises you should practice is walking. Although this movement does not burn too much energy, if you persist in your daily walking habit, in the long run, your weight will decrease. Many studies have also shown the effects of walking in reducing stress and tension. So, if you have an unhappy day at work and have invisible pressures, try taking some time to take a gentle walk in the park, you will feel much more relaxed and comfortable.
2.2. Swimming
Swimming is known to be an extremely effective exercise for cardiovascular health. When working in water, you need to use more energy, so swimming also helps burn more calories. In addition, this swimming activity also helps train the body’s endurance, helping to increase height for people aged 20 and under. Therefore, teenagers should spend time swimming every day and practice this good habit to be taller and healthier in the future. A small note before swimming, you should practice warm-up movements with your whole body to avoid “cramping” while swimming.
2.3. Jogging
Jogging is also a quick and easy weight loss exercise that you should apply when exercising outdoors. Jogging helps burn a lot of calories and tone your thighs and buttocks. When you first start, don’t spend too much time running, but clearly plan your running time and rest time. After a while, when you get used to running every day, you can run longer distances or increase your running speed to improve training effectiveness.
2.4. Cycling
When talking about outdoor exercises to lose weight quickly, we cannot help but mention cycling. This is a movement that helps burn calories and improve the endurance of the entire body extremely effectively. In addition, your thigh and thigh muscles will also become firmer when persistently practicing this exercise. You can choose cycling mode according to the schedule as follows:
- Pedal gently for 10 minutes.
- Use all your strength to pedal for the next 30 seconds.
- Then, pedal slowly for the next 60 seconds.
- Repeat the 30 second – 60 second process about 4 times. Next, pedal at a slow speed for 4 minutes.
3. Some notes when exercising to lose weight at home
To promote the weight loss effectiveness of the above weight loss exercises, you need to pay attention to the following issues:
- Make a specific plan, set clear training goals to track your daily training schedule more easily.
- Balance between exercise time and exercise intensity. Many people mistakenly believe that the more they exercise, the faster they will lose weight. In fact, it’s quite the opposite, you only need to maintain exercise time of about 30 – 60 minutes/day. Exercising too much will only make you lose a lot of energy, and can even negatively affect your health.
- Always keep your breathing steady during each exercise. Drink enough water before, during and after exercise.
- Eat sensibly, maintain the habit of consuming fewer calories than the number of calories burned during exercise. Avoid eating too much after exercising because it will negate the effect of the workout.
- If you feel discouraged and cannot maintain a regular daily exercise routine at home, you can try going to fitness facilities and sports centers to get support and guidance from professional trainers. here.
Above are the top 12 exercises to lose weight quickly indoors and outdoors. Hopefully after reading, you will “collect” more simple, easy-to-do movements to apply to exercise your body at home.
In fact, practicing at home also has many limitations, such as:
- Risks and injuries can occur if you do not practice the correct technique of the movement.
- Unpredictable weather and polluted outside air interrupt training.
- It’s impossible for me to find time for many types of practice.
- Lack of tools to support intensive training.
- In case of outdoor exercise such as at the park, you have to spend time traveling home to shower after exercise.
