Introduction
Despite hitting the gym, do you feel there is no change in your weight? Are you on the verge of giving up on exercise? Well, don’t. Not so fat! Did you know there are simple ways to fit effective workouts into even the busiest schedule? All it takes is finding exercises you can do from the comfort of your own home.
We understand that losing weight can feel like a monumental task, especially when life gets busy. Between work, family, and all your other commitments, it’s easy to feel like you don’t have enough time or energy to look after yourself and stay fit and healthy.
In this blog, we will share the top 15 aerobic exercises at home for weight loss and that are perfect for blasting calories. We bet the 11th one will be a surprise for you! Also, read until the end to know if exercise helps with weight loss. (or what really works?
Here Are 15 Aerobic Exercises To Home For Weight Loss
Grab your sneakers; it’s time for some action! Below are the top 15 aerobic exercises and activities that you can do to lose weight.
1. Jump Rope
- Equipment used: A jump rope
- Benefits of this exercise: It improves heart health, increases coordination, and tones the lower body.
- Safety measures: Make sure you have enough space around you and wear shoes to protect your feet.
- Duration & Frequency: Start with 1-minute intervals and gradually increase as your fitness improves. Aim for 15-20 minutes a day.
- Calorie Burn: Approximately 10-16 calories per minute.
- How to do it: Hold the rope handles with your hands and swing the rope over your head and under your feet, jumping as it comes around.
2. Jumping Jacks
- Equipment used: None
- Benefits of this exercise: It improves heart health, strengthens muscles, and increases stamina.
- Safety measures: Make sure you have enough space around you and perform the exercise on a soft surface to protect your joints.
- Duration & Frequency: Start with 1-minute intervals and gradually increase as your fitness improves. Aim for 15-20 minutes a day.
- Calorie Burn: Approximately 100 calories in 10 minutes.
- How to do it: Stand with your feet together and your hands by your sides. Jump, spreading your legs and raising your arms above your head. Jump again, returning to the starting position.
3. Jump Squats
- Equipment used: None
- Benefits of this exercise: Strengthens the lower body, improves balance, and increases power.
- Safety measures: Make sure you have enough space around you and perform the exercise on a soft surface to protect your joints.
- Duration & Frequency: Start with 1-minute intervals and gradually increase as your fitness improves. Aim for 15-20 minutes a day.
- Calorie Burn: Approximately 14 calories per minute.
- How to do it: Stand with your feet hip-width apart. Squat down, then jump up explosively, landing softly on the balls of your feet.
4. Butt Kicks
- Equipment used: None
- Benefits of this exercise: It improves flexibility, strengthens the lower body, and increases heart rate.
- Safety measures: Make sure you have enough space around you and perform the exercise on a soft surface to protect your joints.
- Duration & Frequency: Start with 1-minute intervals and gradually increase as your fitness improves. Aim for 15-20 minutes a day.
- Calorie Burn: Approximately 100 calories in 10 minutes.
- How to do it: Stand tall and kick your heels back towards your glutes, alternating legs.
5. Mountain Climbers
- Equipment used: None
- Benefits of this exercise: It improves heart health, strengthens the core, and increases agility.
- Safety measures: Make sure you have enough space around you and perform the exercise on a soft surface to protect your joints.
- Duration & Frequency: Start with 1-minute intervals and gradually increase as your fitness improves. Aim for 15-20 minutes a day.
- Calorie Burn: Approximately 10 calories per minute.
- How to do it: Start in a plank position. Bring one knee towards your chest, then switch and bring the other knee towards your chest.
6. Donkey Kicks
- Equipment used: None
- Benefits of this exercise: It strengthens the lower body, improves balance, and increases flexibility.
- Safety measures: Make sure you have enough space around you and perform the exercise on a soft surface to protect your joints.
- Duration & Frequency: Start with 1-minute intervals and gradually increase as your fitness improves. Aim for 15-20 minutes a day.
- Calorie Burn: Approximately 100 calories in 10 minutes.
- How to do it: Get on all fours and kick one leg back and up, reaching for the ceiling with your heel.
7. Bicycle Crunches
- Equipment used: None
- Benefits of this exercise: Strengthens the core, improves balance, and increases flexibility.
- Safety measures: Perform the exercise slowly and deliberately to avoid any strain on your neck.
- Duration & Frequency: Start with 1-minute intervals and gradually increase as your fitness improves. Aim for 15-20 minutes a day.
- Calorie Burn: Approximately 11 calories per minute.
- How to do it: Lie flat on the ground with your feet off the ground and your hands behind your head. Alternate bringing each elbow to the opposite knee, like you’re pedalling a bicycle.
8. Burpees
- Equipment used: None
- Benefits of this exercise: It improves heart health, strengthens muscles, and increases power.
- Safety measures: Perform the exercise on a soft surface and always land with your knees slightly bent to protect your joints.
- Duration & Frequency: Start with 1-minute intervals and gradually increase as your fitness improves. Aim for 15-20 minutes a day.
- Calorie Burn: Approximately 15 calories per minute.
- How to do it: Start in a squat position. Jump back into a plank position, perform one push-up, jump back into a squat, and then jump up with your hands above your head.
9. Plank Jacks
- Equipment used: None
- Benefits of this exercise: It improves heart health, strengthens the core, and increases coordination.
- Safety measures: Perform the exercise slowly and deliberately to avoid any strain on your neck.
- Duration & Frequency: Start with 1-minute intervals and gradually increase as your fitness improves. Aim for 15-20 minutes a day.
- Calorie Burn: Approximately 10 calories per minute.
- How to do it: Get into a plank position, then jump your feet out and in like you’re doing jumping jacks.
10. Bear Crawls
- Equipment used: None
- Benefits of this exercise: It improves heart health, strengthens muscles, and increases coordination.
- Safety measures: Perform the exercise slowly and deliberately to avoid any strain on your wrists.
- Duration & Frequency: Start with 1-minute intervals and gradually increase as your fitness improves. Aim for 15-20 minutes a day.
- Calorie Burn: Approximately 300 calories per 30 minutes.
- How to do it: Start on all fours, then walk forward, keeping your knees above the ground.
Now that you have explored aerobic exercises that can be done at home with minimal or no equipment, let’s see how our daily activities help in weight loss.
11. Walking
Yes! Walking, the activity that you do daily, is an easy and accessible exercise routine and has a multitude of benefits, including improved heart health, stronger muscles, and increased stamina.
By wearing comfortable athletic shoes and clothes, start with 20-30 minute sessions, gradually increasing the duration as your fitness improves. To ensure safety, wear proper shoes, avoid uneven or busy areas, and stay hydrated.
The best part? Walking can burn up to 200 calories in 30 minutes, making it a great option for those looking to lose weight.
12. Running
Running is not new, isn’t it? When you are about to miss the cab or rush to your office in order to not miss the meeting, you do a quick little run. Why not turn it into an exercise?
This exhilarating full-body workout releases endorphins, allowing you to push past your limits and feel energised. Running can burn between 300-400 calories in just 30 minutes, making it a fantastic way to shed those extra pounds.
Believe us, you will be amazed to see the vast benefits of this calorie-blasting exercise. Just be sure to stay hydrated and take necessary breaks to prevent injuries.
13. Climbing stairs
Are you one of those who ditch stairs and take a lift to reach your floor at the office? If you know the benefits of climbing stairs, you won’t do the same.
It is a killer cardio workout since it tones and strengthens your legs, glutes, and core like no other. Although it can be challenging, the benefits far outweigh the effort.
It helps reduce the risk of heart disease, improve bone density, and help combat everyday stress. By taking stairs from now on, you’ll be climbing your way to a healthier life in no time!
14. Swimming
If you are up for an adventure, take up swimming classes. This refreshing and exhilarating activity offers numerous benefits, including improved heart health, strengthened muscles, and increased endurance.
If weight loss is your goal, swimming can burn up to 500 calories in just 30 minutes. It is a perfect workout option for individuals with joint issues or injuries.
Slide into the pool, feel the weightlessness, and explore the countless advantages. Its benefits are endless!
15. Cycling
It’s time to be kids again and start cycling. It is another great option to build strength and increase cardio fitness. It can burn up to 400 calories in 30 minutes, making it a highly effective option for those seeking weight loss.
By building muscle mass in the lower body, cycling also improves balance and stability, which translates to better daily functioning.
Wrapping up
Choosing the right workout from the 15 aerobic exercises at home for weight loss and health can really change things for you. Whether you’re doing squats, taking a walk, cycling, or hitting the pool, every move counts toward a healthier you.
Set some goals, keep at it, and always listen to your body. Everyone’s journey to a healthier life is different, but with some patience and effort, you can see big improvements in how you feel.
So, enjoy the workout, try out these exercises, and feel the amazing changes they bring to your life. Keep moving and have fun!
How VeCura Wellness Can Help You Lose Weight?
If you don’t have time to invest in diets or exercises, don’t think that you can never lose weight. At VeCura Wellness, we help people with weight loss, fat loss, and body contouring achieve their goals using FDA-approved technologies and machines, that too, with non-invasive treatments and without any downtime. It is completely safe, scientifically approved, healthy, and a quick way to lose weight.
Our wellness experts and dieticians study your body thoroughly and suggest treatments, diet plans, and lifestyle changes that work the best for you. So, book your appointment now or visit the nearest branch.
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Note: To explore more engaging content and stay connected, feel free to visit VeCura Wellness YouTube channel for exciting videos, insightful discussions, and much more.
Frequently Asked Questions (FAQs)
1). Which aerobic exercise is best to lose weight?
Running is often considered one of the best aerobic exercises for weight loss due to its high calorie-burning potential and full-body engagement.
2). Is 20 minutes of aerobics enough to lose weight?
20 minutes of aerobics can be beneficial for weight loss, especially if it’s performed at a high intensity. However, longer durations or a combination of aerobic exercises may offer more significant results.
3). Can aerobics reduce belly fat?
Aerobics, when combined with a healthy diet, can help reduce overall body fat, including belly fat, as it contributes to burning calories and improving overall metabolism.
4). Which is better, gym or aerobics?
Both gym workouts and aerobic exercises have unique benefits. Gyms offer a variety of equipment for strength training and cardio, while aerobics focuses specifically on cardio exercises, which can be done both in a gym or at home.
5). Is Zumba better than aerobics?
Zumba and traditional aerobics both offer effective cardiovascular workouts, but the choice between them ultimately depends on personal preference and fitness goals. Zumba incorporates dance elements, making it more enjoyable for some, while traditional aerobics may be preferred by those seeking a more structured exercise routine.
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