10 Ways You Can Exercise At Home To Lose Weight

A balanced exercise program aimed at weight loss is a combination of aerobic/cardio fitness, strength training, core exercises, balance training and flexibility and stretching. Whether a beginner or an avid enthusiast maximizing results, these 5 key elements should be incorporated into your weight loss exercise program. The good news is that there are exercise routines from each of these elements doable from the comfort of home. Take a look at these top 10 ways to exercise at home incorporating the five key elements:

Aerobic/Cardio Exercises

These exercises use large muscle groups aimed at elevating heart rate above 50% of the maximum. Target at least 2 hours and 30 minutes of light cardio exercise per week or 1 hour 15 minutes if vigorous.

Jumping Jacks

A simple exercise that can be done from your home. Vary speed and number of repetitions to increase intensity.

Climbing Stairs

For starters, climb up and down not more than 10 flights of stairs. Be sure to warm-up by walking in place at the bottom. Increase number of steps or speed later.

Strength Training

Strength training uses resistance to muscular contraction to build strength. Aside from helping lose fats and therefore weight, it develops muscle mass and strengthens bones.
1. Body Weight – This includes push-ups, pull-ups, abdominal crunches and leg squats.
2. Free Weights – This uses barbells and dumbbells as classic tools but you can also use home-wade weights such as plastic bottles filled with water or sand.

Core Exercises

Used interchangeably with abdominal workout, these exercises target the muscles in the abdomen, lower back and pelvis – known as core muscles. Core muscles help protect your back and connect upper and lower body parts.

Sit-Ups

A classic core exercise that really works those muscles and test willpower! Do as many repetitions in 20 seconds and rest for 10 seconds after each set.

Crunches

More daunting than sit-ups, you can modify this exercise by using a fitness ball to rest your legs on.

Balance Training

This exercise improves balance which is necessary after performing intense workouts above. Important for overall coordination and also prevents falls.
1. Standing On One Leg – Usually incorporated at the end of a cardio workout, this is very easy to do.
2. Tai Chi – Particularly helpful for older adults, the gentle, flowing motions of this exercise is excellent in improving balance. It is also known to reduce stress.

Flexibility and Stretching

This type of exercises improves range of joint motions making it easier to do the other exercises above.

Stretching

Target large muscle groups and never stretch cold muscles. If you want to do it prior to intense cardio, warm-up by walking or doing light intensity cardio for 10 minutes.

Yoga Exercises

Get one of those DVDs and do it from the comfort of your living room. They promote flexibility while burning calories.

You can create your own home based weight loss program incorporating these elements. It is not necessary to do all five in every session but all must be incorporated into your overall weight loss program. Remember also that a healthy, balanced diet is necessary in any weight loss program.

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