Lose weight fast at home because no time to go to the gym? Do not worry, with these short-term exercises , if you are tenacious and practice them at least three times a week, you will lose weight. With this training, in addition to doing cardiovascular exercise, you will increase muscle mass , important to burn more fat. Over time, if you watch your diet, eat healthy and slightly reduce your calories, you will get rid of the extra kilos and, what is better, you will feel fit, more comfortable and ready for any challenge that life presents you.
Best 6 Lose Weight Fast Exercise Plan at Home:
- Jump rope: 5 minutes
- Jumping jack: 30 seconds
- Lunge: 30 seconds
- Lunge with knee up: 60 seconds (30 per side)
- Push-ups with shoulder touch: 30 seconds
- Roman deadlift with weights: 30 seconds
- Bridge with leg up: 60 seconds (30 with each leg)
Repeat the series three times with a 30-second break between each exercise.
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Here we explain how to do these exercises.
1 Skipping to Lose Weight Fast Exercise at Home
Fun and perfect to start your exercise routine to lose weight fast and well. It is also a good calorie burner. In fact, if you practice at maximum intensity you can burn 500 calories in half an hour. For now, jump in to warm up and prepare your body for the next routine. Do it for two minutes.
2 Jumping Jack Best Workout Weight Lose Fast
It is a common training in the exercises practiced by the military. In fact, its name is attributed to an American general who participated in the First World War.
In our language we can easily translate it as jumping jacks. It consists of opening and closing the legs while doing the same movement with the arms. Although it seems simple, you will see how it is a demanding exercise that tests your resistance. It’s a good ‘calorie burner’ or lose weight fast exercise. In half an hour you can burn around 250-300 calories depending on the intensity. For now, start jumping 30 seconds.
3 Lunge with Knee Lift
Lunges is one way to increase the intensity of the reverse stride is to finish it by raising the knee. That is, start by moving your leg back, so that they are at a 90 degree angle and use force on the heel of the opposite leg to push the knee that you have moved forward and up.
4 Push-ups: Good Practice to lose weight fast
Another essential exercise in your workout to lose weight fast at home is to perform push-ups and, if you dare, increase its intensity by touching the opposite shoulder with your hand in the elevation. Ideally, you should practice it for 30 seconds. If you do not feel capable or if this exercise is too demanding for you, you can try the static plank, which consists of supporting the forearms, while your body remains like a plank, and holding in that position for 30 seconds. It will also help you strengthen your core.
5 Romanian Deadlift
This is a best lose weight fast exercise to do anywhere. And if you don’t have dumbbells, you can use anything that has weight without being excessive, for example, two bricks of milk. This exercise involves a large group of muscles, but it must be done correctly. To do this, place the dumbbells on the floor, bend your knees, move your hips back and grip them firmly. Come up with your back straight, extending your hips and contracting your glutes, and return to the starting position.
6 Bridge Exercise at Home Workout
The last exercise that we propose is perfect to strengthen the glutes and abs. Lie on your back with your arms stretched out and close to your body. Contract your glutes and abdominal area and raise your hips. When returning to the starting position, go slowly, vertebra by vertebra, so as not to damage your back.
7 Stretches: Most effective for body flexibility
After your workout, don’t forget to stretch. This high intensity exercise can help you burn calories, fat and lose weight, as well as improve your physical condition. In addition, exercising regularly is good for physical and mental health and a good way to strengthen your immune system to fight disease.
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So if you don’t have a lot of time to play sports, this short training plan will help you stay in shape. But if you don’t stretch after the exercises, you can end up injuring yourself. Always spend a few minutes doing warm-up and stretching exercises, which will also improve your elasticity.