best exercise to lose weight at home

Most effective fat burning exercises

In addition to its effective role in weight loss , exercise has been linked to many other benefits, including improving mood, strengthening bones, and reducing the risk of many chronic diseases. Here are exercises that are easy to do, no matter your fitness level:

1. Walking

Walking is one of the best exercises for weight loss, and it’s a comfortable and easy way for beginners to start exercising without feeling overwhelmed or having to buy equipment. It’s also a low-impact exercise, which means it doesn’t strain your joints.

A 12-week study in 20 obese women found that walking for 50-70 minutes, 3 times per week, reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively.

To start, try walking for 30 minutes 3-4 times a week. You can gradually increase the duration or number of walks as you get fitter.

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2. Jogging or running

Running and jogging both help burn harmful visceral fat, known as belly fat, which is linked to many chronic diseases, such as heart disease and diabetes. Jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, try jogging for 20-30 minutes, 3-4 times a week.

3. Cycling

Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally done outdoors, many gyms and fitness centers offer stationary bikes that allow you to do this exercise safely.

People who cycle regularly have better overall fitness and lower risks of heart disease and cancer, compared to people who don’t cycle regularly. Cycling is also great for people of all fitness levels, from beginners to athletes. Plus, it’s a low-impact exercise that doesn’t put a lot of stress on your joints.

Read more: Exercises to activate your body’s metabolism

4. Weight training

Weight training helps build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or the number of calories your body burns at rest. A 6-month study showed that doing 11 minutes of strength training 3 times a week resulted in a 7.4% increase in average metabolic rate, equivalent to burning an additional 125 calories per day.

5. HIIT training

High-intensity interval training (HIIT) is a term that refers to short periods of intense exercise that alternate with periods of recovery. HIIT exercise typically lasts 10 to 30 minutes, and can burn a lot of calories. This exercise burns 20-30% more calories per minute than other types of exercise, including weight training, cycling and treadmill running.

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6. Swimming

Swimming is a fun way to lose weight and get fit. A 12-week study of 24 middle-aged women found that swimming for 60 minutes 3 times a week significantly reduced body fat, improved flexibility, and lowered many disease risk factors. the heart.

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