7 best exercises for weight loss at home


Get ripped at home

As you know that because of covid epidemic it's good to avoid crowded places. So if you want to avoid gym but still wanted to loose weight, then you should try these top 7 exercises which you can do at home without any equipment needed. 

1. Jumping jacks 

One of the oldest exercise. Jumping jacks are considered to be one of the best moderate level of cardio which can be done at home. It doesn't need any equipment apart from your own body. One of the best cardio exercise to loose weight.  A jumping jack, also known as a star jump and called a side-straddle hop in the US military, is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands going overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides. Try to add 2 to 5 sets of 25 to 50 reps in your workout. You can check out its posture by clicking here 

2. Squats 

One of the best body weight  exercise. Squats are considered to be a compound exercise which uses more than one muscle of your body.

A squat is done when the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.

It focus on your legs and back muscles. Now, as both are the largest muscles of the body, the calorie burn will be maximum. More calorie burn  along with muscle engagement, more efficient the exercises. 

You can try 3 to 4 sets of 10 to 15 reps of it. Click here for posture 


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3. Push ups- 

Push ups are also considered to be an effective body weight exercise which can be done at home. It focus majorly on chest, shoulders and triceps. 

Its a calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.

And some what effect on serratus and core muscles. You can check its posture here 

4. Burpees

Burpees are one of the best high intensity exercise which you can do at home. The burpee, a squat thrust with an additional stand between reps, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee": Begin in a standing position. Move into a squat position with your hands on the ground.

It elavates your heart rate and engages maximum muscles in a single rep. You can do 3 to 4 sets of 10 to 15 reps of burpees. 

Burpees, are not for everyone.. it's comes under one of the high intensity exercises.  check out its posture by clicking here 

5. Mountain climbers

Mountain climbers again comes under high intensity exercises along with burpees. It elavates your heart rate , and engages your core, shoulders and leg muscles in a single rep. 

You can do 3 to 4 sets of 10 to 15 each. 

Climbing a mountain would be a daunting workout to most, but what if the mountain is the floor? That's the concept behind mountain climbers. Performed from a plank position, you'll alternate bringing one knee to your chest, then back out again, speeding up each time until you're "running" against the floor. side reps of it. Checkout its posture by clicking here

6. Leg raises

One of the best and old school exercise for targetting your ab muscles. It helps to tone your abdomenals but the actual result comes when you combine it with a clean diet.

 The leg raise is a strength training exercise which targets the iliopsoas. Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdominis muscle and the internal and external oblique muscles

You can try doing 10 to 15 reps in 3 to 4 sets.  check its posture here 

7. Plank 

One of the best core or I can say a complete body exercise. Plank strengthen and conditions your core muscles. You can try doing 3 to 4 sets of max hold attempts of it. The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. checkout its posture here 

Sample workout plan- 

Day1- 

1. Jumping jacks 25x3

2. Squats 15 x3

3. Push ups 10x3

Day 2- 

1. Jumping jacks 25x3

2. Mountain climbers 15 each x3

3. Leg raises 15x3

Day 3- 

1. Jumping jacks 25x3

2. Burpees 10x2

3. Plank max duration x3 attempts



So, these are some of the exercises which you can try at home without any equipments needed. 

Apart from these there are thousands of other body weight exercises and modifications also. You can add these atleast to start your home workout plan and then as your level advances, you can move to more complex exercises. Which will be covered soon. 

Let me know how you find this information and any suggestions you have for me to improve. Looking forward for your comments.

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