Weight Loss Exercises in Little Elm, TX
Exercise is ideal for keeping fit but can also be used for weight loss. You don’t need to get to the gym to engage in exercises that promote weight loss. Regular exercise at home can help increase physical activity levels, which is essential for weight loss. Home exercises offer flexibility as it can be done during breaks, while watching TV, or during naptime, making it easier to fit exercise into a busy schedule. It can also be modified to suit individual fitness levels and goals.
By incorporating home exercises into your daily routine, you can achieve a healthier, more active lifestyle, and reach your weight loss goals. We will be sharing with you 30 effective home exercises for weight loss that can be done with minimal equipment.
Warm-Up Exercises for Weight Loss
Jumping Jacks
Jumping jacks are perfect for getting whole body moving. They get your heart pumping and the calories burning. To get started with jumping jacks at home, stand with feet hip distance apart, with arms at sides and raise your arms out to the sides and overhead and jump feet out so they’re slightly more than shoulder-width apart and reverse the moment without pausing in-between. Time yourself as desired.
Marching in Place
This is suitable for individuals that are just getting started with home exercises for weight loss. Start by marching and alternate your arms and your leg motion so that your knees reach as high as well as your hands. When marching in place, keep your arms straight and avoid going across your body.
Leg Swings
Leg swings are good warm up exercise for weight loss. For leg swings, you stand straight with your feet hip-width apart and hold onto a wall. Keep one leg in position, and swing the opposite leg forward and backward. Switch sides and repeat until you complete the set. Doing this well with a combination of exercises and a healthy diet will yield better results for losing excess weight in the legs.
Arm Circles
Arm circles are simple home exercises to engage in if you’re planning to lose weight with home exercises. Stand straight with your feet shoulder-width apart. Stretch your arms wide open to the sides without bending your elbows. Slowly rotate your arms forward in circles. Complete a set in one direction and switch while rotating backward.
Adding arm circles to your workout routine for weight loss helps to warm up the shoulders, arms, chest, and back.
Neck Stretches
There are different variations of neck stretches, it’s better to go for the ones you’re comfortable with. You can start by looking straight ahead. Slowly turn your head to the left. Hold for ten seconds and return to the starting point before turning your head to the other side. Hold for 10 seconds.
Return to the starting position for neck rotation. For neck gliding, keep the neck straight and slowly slide your chin forward and pause briefly before sliding it backward.
Upper Body Exercises
Push-ups
Pushups aren’t only for building upper body strength; it can also be used to support weight loss as it allows the body to burn excess calories. For a standard pushup, lie face down with your hands wider than shoulder-width apart, and your feet together then lower your body until your chest nearly touches the ground, before pushing back up to the starting position.
Tricep Dips
You don’t need to get to the gym to do Tricep dips, you can make use of a chair or bench. Sit on the edge of a stable chair or step and grip the edge next to your hips. Press into your palms to lift your body and slide forward in such a way that your buttocks clear the edge of the chair.
Lower yourself until your elbows are bent at an angle less than 90 degrees and push yourself back up slowly until your arms are almost straight. Repeat the exercise as much as desired.
Bicep Curls
Doing Biceps using dumbbells or water bottles is an upper-body exercise to incorporate into your home workout routine for weight loss. Increase the repetitions and/or weight when you are able to. Begin by standing tall with your feet similar to hip-width apart.
Hold a dumbbell in each hand. Keep your arms in place at the sides of your body. Keep your upper arms stable and bend at the elbow such that the dumbbells approach your shoulders when you lift them. To complete a rep lower the weights to the starting position.
Shoulder Press
You can do the shoulder press using dumbbells or water bottles. Stand or sit with your feet shoulder-width apart. Hold the dumbbells or barbell with your hands shoulder-width apart, and elbows bent at a 90-degree angle. Hold the dumbbells straight up over your head while fully extending your arms. Pause briefly at the top of the movement before lowering the dumbbells or barbell slowly back to the starting position.
Chest Press
Doing chest press using dumbbells or water bottles is an effective workout routine for individuals looking to encourage weight loss. Chest press should be done appropriately to achieve the intended purpose.
Lie on a flat surface and hold the dumbbells or barbell with your hands shoulder-width apart with palms facing forward. Hold the dumbbells or barbell over your chest, with your arms extended and your elbows slightly bent and slowly lower the dumbbells or barbell while keeping your elbows close to your body.
Pause briefly when the dumbbells or barbell touch your chest before pushing the dumbbells or barbell upwards, extending your arms fully.
Rows
Another home exercise you should consider for weight loss is Rows. Hold the dumbbells or water bottles with your palms facing your body and bend your knees slightly to reduce strain on your back. Then, lean forward at the hips, keeping your back straight and engage with your arms hanging straight down from your shoulders, with your elbows close to your body.
Lift the dumbbells or water bottles to your sides, keeping your elbows close to your body. Focus on squeezing your shoulder blades together and pause for a bit before lowering the dumbbells or water bottles back to the starting position.
Planks
Select a position where you can extend your whole body length on a comfortable exercise mat. Face down with your forearms and toes on the floor to get started. Place your elbows directly under your shoulders with your forearms facing forward.
Your head should be relaxed with your eyes on your floor. Keep your torso straight and your entire body in a straight line from your ears to your toes. Ensure your shoulders are down, and your heels are over the balls of your feet. Hold this position for about 10 seconds.
Arm Raises
Arm raises are different from arm circles. They’re both ideal for improving strength in the arm and burning calories. Stand or sit whichever you’re more comfortable with your feet shoulder-width apart. Hold the dumbbells or water bottles with your palms facing your thighs.
Lift the dumbbells or water bottles out to the sides, keeping your arms straight, until they are at shoulder height. Slowly lower the dumbbells or water bottles back down to the starting position after a brief pause.
Lower Body Exercises
Squats
Squats can help burn calories in addition to strengthening your legs and core. Start with a chair underneath to help you master proper form. Stand in front of the chair with your feet apart. Hinge at your hips and bend your knees, and go down until your bottom touches the chair. Let your arms extend out in front of you then push up with your heels and return to the starting position.
Lunges
Lunges can also be incorporated into your home exercise routine for weight loss. Correct lunges start by splitting your stance with your right leg in front. The right foot should be flat on the ground, and the left foot should be raised up on its toes. Bend your knees slightly and lunge. Stop when your right thigh is parallel to the ground and push up using the right foot to return to the starting position. Repeat the exercise for your desired number of reps before switching legs.
Calf Raises
Calf raises are lower body exercises done while standing and can be done at home. Stand on your workout mat with your feet shoulder-width apart. Keep your spine straight, shoulders back and depressed, and belly sucked in. Raise your heels slowly with the knees extended then lower then back to starting position.
Leg Raises
Leg raises are done lying on the back. Sit on the edge of the chair or bench with your feet flat on the floor, shoulder-width apart and position your feet on the floor with your toes pointing slightly outward. Hold the dumbbells with your hands apart, resting them on your thighs. Then slowly press your legs away from you, extending your knees and hips. Pause slightly then lower your legs back down to the starting position. Repeat the movement for the desired number.
Glute Bridges
Glute bridges have similar health benefits as squats and it doesn’t place pressure on the back. To get started with glute bridge, you need to lay on your back with your knees bent and feet flat on the ground. Your feet should be positioned hip-width apart with toes pointed straight ahead, and heels should be inches away from the glutes.
Place your arms by your sides with your palms turned outward. Squeeze your glutes and your abs as you start to lift your hips as high as you can without arching your back. Squeeze the glutes as tightly as you can in the top position while you hold for two seconds before slowly lowering the hips down to the floor.
Step-ups
You need a sturdy chair or bench for step-ups. Stand facing the chair or bench with your feet shoulder-width apart and step up onto the chair or bench with one foot, keeping your knee bent at a 90-degree angle. Bring the other foot up onto the chair or bench, standing up straight with both feet together.
Step back down to the starting position with one foot after the other. Repeat the movement with the opposite leg, stepping up with the other foot first and continue alternating legs for the desired number of repetitions.
Side Leg Lifts
You lie on your side with your legs straight and feet touching for side leg lifts. Lift your top leg away from your bottom leg, keeping it straight and pause briefly at the top of the movement. Lower your leg back down slowly. Repeat movement on the same side for the desired number of repetitions before switching sides
Ankle Flexion
For the ankle flexion exercise, you sit on the floor with your legs straight out in front of you. Wear the ankle weights on your ankles and lift your feet off the ground, keeping your knees straight. Slowly flex your ankles, bringing your toes towards your shins.
Leg Press
Leg press can be done at home using a chair or bench. Sit on the edge of the chair or bench with your feet flat on the floor, shoulder-width apart. Place your feet on the floor, with your toes pointing slightly outward. Hold the dumbbells with your hands shoulder-width apart, resting them on your thighs. Slowly press your legs away from you, extending your knees and hips. Pause briefly before lowering your legs back down slowly to the starting position.
Ankle Extensions
This is another form of ankle weight exercise that requires you to sit on the floor with your legs straight out in front of you. Wear your ankle weights on your ankles and lift your feet off the ground with your knees straight. Slowly lower your feet back down to the starting position and repeat for 3 sets of 10-15 reps.
Ankle Circles
Similar to other variations of ankle weight exercises, you sit on the floor with your legs straight out in front of you for ankle circles too. Wear the ankle weights on your ankles correctly. Lift your feet off the ground, and make sure your knees aren’t bent. Draw circles with your ankles, starting from small circles and increasing in size.
Core Exercises
Jumping Rope
Jumping Rope is one of the most effective home exercises for weight loss. Select a rope that’s the right length for you. Begin with a simple jumping pattern, such as alternating feet or jumping with both feet together. Keep your elbows close to your body, and use your wrists to rotate the rope. Begin with short intervals and gradually increase the duration and intensity as you get better at it.
High Knees
High Knees is a form of core exercise that has a calorie-burning benefit. It’s done from a standing position, lift your left knee into your chest then rapidly switch to the right knee on the chest. Keep alternating your knees and move your arms in a running motion without stopping. Ensure that your left arm lifts with your right leg and right arm lifts with your left leg.
Russian Twists
Russian Twists with a medicine ball is another home exercise to incorporate into your weight loss workout routine. To get started, sit on the floor and hold a medicine ball in both hands. The medicine ball should be placed in front of your chest while you lean back slightly and raise your heels slightly off the ground.
Slowly twist to a side and bring the medicine ball to approach your hip. Then, twist back to the starting position while bringing the medicine ball back to the center. Alternate sides and repeat as much as desired.
Stair Climbing
This is a low-cost home exercise for weight loss. Climbing two flights of stairs daily can cause one to lose 6 pounds of weight in a year. Purposely setting out time to climb the flight of stairs in your house frequently will yield good weight loss results.
Draw-ins
Draw-ins are simple home exercise done while lying on the back. You lie on your back with your knees bent, hands on the stomach and feet flat on the floor. Inhale, exhale and contract your abdominals while drawing your belly button in. Hold the position for 5–10 seconds and relax. Repeat for the desired number of reps.
Bicycle Crunches
You actually don’t need a bicycle for bicycle crunches. You only need to lie on your back and bring your legs to a tabletop position. Then bend your elbows, with your hands behind your head. Crunch up and bring your right elbow to your left knee, while straightening the right leg.
Release the crunch a bit and bend your right leg while straightening your left leg, then bring your left elbow to your right knee.
Benefits of Exercising For Weight Loss
Combining exercise with a healthy diet is an effective and efficient way to lose weight rather than depending on calorie restriction alone. Exercise won’t only help with weight loss; it will also help prevent the development of chronic diseases as it lowers blood pressure and cholesterol.
Exercising is also known to help lower the risk of developing certain types of cancers such as colon and breast cancer.
In addition to the health benefits of losing weight, exercise also has its own health benefits. It helps boost self-confidence, well-being, and lowers the risk of anxiety and depression.
Tips for Starting Home Exercises for Weight Loss
- Preparation is essential. Set achievable goals and set up a workout space for yourself in your home
- Let your home workout sessions for weight loss include warm-up exercises, resistance training, and cardio exercise stretches to relax your muscles.
- Be consistent. Aim to exercise at home at least 3-4 times a week. Start with shorter workouts to make the process easier.
- Diet is still important. Eating a balanced and healthy diet with plenty of water to support your weight loss journey.
Frequently Asked Questions
Which exercise is best for fat loss at home?
Crunches, jumping jacks, and jumping ropes are effective for fat loss at home.
Is a 30 minute home workout enough to lose weight?
No, 30 minutes of daily exercise can contribute to weight loss but it’s not enough.
What are the 3 best exercises to lose belly fat after 50?
Planks, lunges and bicycle crunches are the top 3 exercises for losing belly after 50.
How many squats should I do a day?
You should do more than 30 squats a day.
What exercise burns the most belly fat?
Cardio exercises, particularly crunches, burn belly fat the most.
How to slim body in 7 days of exercise?
Focus on lower-body strength training, cardio exercise, upper-body strength training, and core exercises.
What exercises can I use to lose belly fat at home as a beginner?
Beginners can start with leg raises, jumping ropes, bicycle crunches, Russians twist and squats.
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