When it comes to losing weight, exercise and nutrition go hand in hand. These “5 Best Exercises for Weight Loss at Home for Female Beginners” will help you lose weight, and if you remain consistent, you will get a maintenance weight for a long time. You can start at a comfortable pace and gradually increase the duration and intensity to reach your target weight faster. Without further ado, let’s go straight into it.
Pilates is a beginner-friendly exercise that helps you burn calories while having fun at it. It is an excellent workout for lower back flexibility, improving body coordination and endurance. You can combine Pilates with a healthy diet to boost weight loss. According to a study made by the American Council, a person whose weight is around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class, or 168 calories at an advanced class of the same duration.
However, Pilates might not burn as many calories as aerobic exercises like running burn, but people find it enjoyable as it is easier to stick to overtime. You can do Pilates at home. Besides weight loss, Pilates has been shown to improve your strength and balance, reduce lower back pain, improve flexibility, endurance, and overall fitness level.
Walking is one of the best weight loss exercises as it is a fast and great exercise for burning calories. Walking puts minimal stress on your joints, which might be incorporated into your daily activities. A 70-kg person burns around 167 calories per 30 minutes of walking at a pace of 6.4 kph. It is also observed that you can reduce your body fat by walking for 50 to 70 minutes 3 times per week. It will strengthen your legs and be very effective for belly fat.
Walking will help improve your muscular strength and overall body weight to keep you fit and healthy. Everyone has a different body, making the process obtain different results. Losing weight is nothing but burning more calories than you intake with your food, and walking will surely help you do that. So be ready to walk. Walking is an enjoyable thing to do. You can ask your loved one to join you via call if you are alone to walk. Ask your friend or family to walk with you and do gossip.
3. Skipping or Jumping Rope
Jumping rope is one of the best exercises for females who want to lose weight at home. This full-body workout helps your core fire up your quads and glutes. It little involves your shoulder and arm action that improves your cardiovascular health and body coordination. This exercise might burn more calories in less time, making it the best for women to lose weight.
On the other hand, skipping exercise offers a complete body workout, helps increase your muscle strength metabolism, and burns many calories quickly. If you do the Skipping exercise regularly, it will bring calmness and help to ease depression and anxiety in you.
This exercise also increases your heart rate, which results in faster pumping of blood across your body. It keeps your heart in a better and healthy condition. It doesn’t only care about your heart health but also takes care of your lungs by keeping them functioning and healthy. All in all, this exercise is so beneficial for you.
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4. Interval training
By Interval training, we mean short bursts of exercises with alternate recovery periods that are done to burn more calories than any other workout. HIIT (High-intensity interval training) is also considered the best exercise to cut belly fat and give maximum results in minimum time. I suggest you do running, cycling, or any other exercise and fix the rest time between these exercises.
One study in 9 active men proves that High-intensity exercise burned 25% to30% more calories per minute than other types of exercises, including cycling, weight training, and running on a treadmill. Moreover, this exercise might help you burn more calories while exercising less.
Numerous studies have shown that High-Intensity Exercise effectively burns belly fat that leads you to avoid many chronic diseases. Typically, a HIIT workout lasts 10–30 minutes and burns many calories. You can easily incorporate this exercise into your routine.
5. Jogging or running
Jogging and running are great exercises that help you lose weight. These exercises can be done anywhere and easily incorporated into your routine. Try to jog for 20 to 30 minutes 3 to 4 times per week to get started. In addition, jogging and running might help burn harmful visceral fat. This fat is also known as belly fat. Visceral fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes.
As running is the most underrated basic exercise, it does not require any equipment. It has excellent weight loss benefits. Regular running torches the harmful visceral or belly fat, which helps you lose weight quickly. If you feel that running is getting harder on your joints, try to run on the grass or some cushioned surface. Many treadmills have built-in cushioning, making it easier to run for your joints.
Benefits of exercise
Exercise is something most essential for your overall health. If you have a higher body mass index, it could lead to hypertension, diabetes, cholesterol, and other cardiovascular problems. Good health and weight loss are interrelated. So exercise also becomes very important for the effective management of these conditions.
If you are a diabetic patient, you should do exercises for diabetes to keep your blood sugar levels in control. Exercise has many benefits along with weight loss. For example, it helps in improving your mood, strengthening your bones, and reducing the risk of many chronic diseases.
Many females don’t exercise because they don’t have time to hit the gym or even cannot afford to join a gym or trainers to guide them on their fitness journey. So, here we have 5 Best Exercises for Weight Loss at Home for Female Beginners that you can perform at home and make yourself stronger, fitter, and healthier.
The bottom line
Mentioned above exercises can help you in losing weight at your place. However, many other exercises can also help boost your weight loss efforts. Make sure to choose an exercise that you enjoy doing. This makes it more likely that you’ll stick to it for the long term. There are two essential factors that you should consider to lose weight: exercise and dieting.
You should maintain the balance between these two as it is very important. If you follow your diet and skip workouts or work out intensely and do not follow your diet, you will see your body behaving very differently and not giving any result. So, take a healthy diet and exercise regularly to lose weight and stay fit.