Have you gained a lot of weight? Do you want to wear your favorite slim shirt again? If yes, read about exercises to do every day to lose weight quickly and get your body back in shape.
There are potential benefits of working out every day. Apart from helping you shed some pounds, it enhances your physical health and reduces stress. However, it seems like an impossible dream to have some me-time in this hectic life, doesn't it?
Don't worry, as the center of disease control and prevention recommends a moderate workout of 150 minutes a week for adults, which means 30 minutes per day for 5 days a week. Is that too much? On top of that, some exercises don't even require going to the gym. So without further ado, let's get straight to the list of activities you can do at home.
9 Best Exercises To Do Everyday
Kindly note if you have any medical condition that can be exacerbated by physical activity, consult your physiotherapist first before indulging in any exercise. With this understanding, let's get straight to the topic.
➊ Planks
Plank is a simple exercise to do at home that fortunately targets every muscle of your body. However, it mainly works out your core muscles to help you gain stability and strength, thus improving posture. And in turn, this correct posture results in getting rid of back pain and better flexibility.
It also helps boost metabolism, which translates to less storage of fats and more burning of calories. Plus, this workout is focused on strained muscles, thus releasing tension and anxiety.
How to do planks?
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- Assume a pushup position
- Then bend your elbows at 90 degrees. Also, make sure your forearms bear your body weight
- Now, remain in this pose for as long as possible
➋ Lunges
Lunges are one of the most common leg strengthening exercises that are effective in treating and preventing injuries. It works out the lower body muscles, including glutes, hamstrings, quadriceps, etc.
Since it involves the large muscles of the body, it effectively reduces weight. Also, it improves balance and stability as this exercise independently works on one side of the body only. A study back in 2009 confirms the effectiveness of lunges in the training of young athletes.
How to do Lunges?
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- Stand tall with your feet at shoulder-width distance.
- Place your hands on hips or keep them on the side for maintaining balance.
- Move forward by taking one giant step with your right leg.
- Bend your knees to around 90 deg. Also, make sure your right knee is behind your toes and maintain this posture.
- Now again, assume the standing or neutral position.
- Repeat the lunge with the same or alternate leg.
➌ Walking
Walking is one of the most neglected exercises, yet it has many potential benefits. It is an effective cardio workout that strengthens your heart and makes it pump blood more efficiently, delivering oxygen-rich blood throughout your body.
Not only is it an effective cardiovascular exercise, but it also reduces the chances of stroke and diabetes. Moreover, a specific study confirms that walking and running even lessen the chances of getting coronary heart diseases, hypertension, hypercholesterolemia, etc.
How much should you walk?
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CDC recommends brisk walking of 150 minutes a week. So it means five brisk walks of 30 minutes in seven days. And the good part about it is if you don't want to leave your house because of bad weather, a good treadmill, just like a sole f63 treadmill, is just your thing. Treadmill running workouts give you complete control over the speed, incline, and amount of energy you want to put in for a certain period.
➍ Jump Squats
The squat is one of the basic exercises for the strength you can easily add to your daily workout routine. It challenges significant muscles of the body, thus crushing off high calories and helping weight loss. Moreover, this workout also helps strengthen core muscles. In return, a strong core helps maintain balance and improve posture.
Jump squat, which is a popular squat variation, is a powerful aerobic exercise. It is focused on the hamstring, hips, glutes, and quads. On top of many advantages, research shows adding it to your daily workout plan helps boost athletic performance.
How to do Jump Squats?
- Stand with your feet apart (slightly wider than shoulder-width) and chest up
- Squat down (sit your butt down) just above the knee line. And ensure that the thighs are slightly above your knees
- Then, drive your arms up and push off the floor
- Land with bent knees and assume the squat position
➎ Push-Ups
Push-ups are one of the best home exercises that simultaneously target multiple muscles in your body, including quadriceps, biceps, triceps, and lower body muscles. By activating these major muscles concurrently, it improves your cardiovascular health. This strength training exercise also enhances core strength; it boosts stability and maintains posture.
Plus, it supports the release of human growth hormone (HGH) when muscle mass is utilized. This, in turn, enhances the growth of muscles termed hypertrophy. To get maximum benefit, include this workout in your daily exercise routine at home.
How to do Push-Ups?
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- Assume plank position and put the hands apart a little more comprehensively than the shoulder-width
- Bend the elbows to an angle of 90-deg and get lower till the chest touches the floor
- Stop and push yourself up again
- Repeat the above steps
➏ Crunches
Crunch is also called abdominal crunch that targets your core muscles. Keep in mind our core consists of multiple muscles, including rectus abdominis, obliques, multifidus, etc. But, this strengthening exercise only trains your abdominal muscles and tone them to help you get a six-pack.
By adding this 10-minute abs workout to your daily exercise routine, you can improve your heart health. In turn, it increases circulation resulting in a wide variety of benefits. Other perks of doing this abdominal activity include the release of feel-good hormones, weight loss, and a stronger immune system.
How to do Crunches?
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- Firstly, lie down on your back on the ground
- Bend the knees while keeping your feet flat on the training mat, hip-width apart
- Put your arms across your chest or interlock your fingers & place them behind the head for support
- Then, engage your abs muscles and inhale
- Exhale and lift your upper body from the mattress. Keep your head and neck relaxed to prevent any injury.
- While inhaling, lower yourself to the original position
➐ Burpees
Burpee is considered a full-body home workout that doesn't need any training equipment. It is a versatile anaerobic workout that targets major muscle groups. This strength training activity combines push-ups following vertical jumps in the air.
Burpees can be practiced as a part of HIIT to enhance cardio fitness and reduce the risk of heart diseases. For people who can't avoid unhealthy fat-rich food for good health, this fat-burning exercise is a perfect option for them. A study published in the journal of obesity shows that HIIT workouts, like burpees, reduce significant fat, especially around the abdomen area.
How to do Burpees?
- Stand straight and then start lowering to the ground while bending your knees
- As your palms touch the ground, push off your feet backward and lower yourself into the bottom of the push-up position
- Now push back up while kicking your feet forward. Instantly jump off the floor and land quietly
➑ Jumping Jacks
Jumping jack is a calisthenic and full-body workout that mainly challenges your quadriceps, glutes, and hip flexors. It is based on a plyometric move that combines resistance work and aerobic activity. It works by rapid stretching and shortening of muscles.
This exercise is quite helpful in managing diabetes type 2 since it improves insulin sensitivity. Plus, it lowers the bad LDL, raises the good HDL, and regulates blood pressure. Coming towards calories burned, a 150-pound man can burn off 141 calories by doing this high-intensity aerobic workout in short bursts for 15 minutes.
How to do Jumping Jacks?
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- Stand with your feet together and arm at your sides
- In one jumping sequence, move your legs such that your feet are shoulder-width apart
- Sway the arms over your head and get back to the original position. Make sure to keep your eyes straight ahead
➒ High Knees
High knees are a simple yet effective exercise that engages the core and strengthens the muscles in your lower part of the body. It mainly trains the quadriceps, calves, hamstrings, hip flexors, and glute muscles. As a full-movement calisthenic exercise, it prepares the body for complex activities and can serve as a part of high-intensity interval training.
This kind of intense aerobic workout improves posture as it requires assistance from core muscles. Plus, it is an excellent cardiovascular exercise that increases breathing and heart rate. It helps burn off excess calories (7 calories per minute) when done correctly, thus helping weight loss.
How to do High Knees?
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- Stand tall with your feet hip-width apart
- Bring your right knee towards your chest slightly above your waist and immediately place it on the ground
- Now move your left knee closer to your wardrobe, ensuring it is slightly above the waist
- Continue alternate knees as quickly as you can
FAQ’S
① Does running on the treadmill help lose thigh fat?
Yes, it helps reduce fat from the thigh. But you can't spot it from a particular area as it burns fat from all over the body. To make your thigh look slimmer, you regularly need to do a treadmill workout of specified intensity.
② Is it ok to do compound exercises every day?
Compound exercises are efficient as they work multiple muscles simultaneously. However, performing these exercises every day is not a good practice. At least, you should wait 48 hours before the next session. The reason is simple, engaging these muscles every day doesn't give them sufficient recovery time.
③ Is training for 30 min enough to help you lose weight?
Yes, it does help you shed extra pounds. A study published in the American Journal of Physiology shows a 30-minute exercise per day burns off more calories than a one-hour session.
④ How does exercise benefit mental health?
Exercise triggers the release of a feel-good hormone, which lessens anxiety and stress. It also improves circadian rhythm and cognitive function, thus overall improving mental health. Furthermore, it helps burn off extra calories, reducing obesity and associated diseases risk.
Take Away
Everyday workout doesn't mean you need to spend 2 hours a day in the gym. In actuality, being active for a small part of the day keeps your body and mind healthy in several ways. It sheds off extra pounds, thus reducing the risk of cardiovascular diseases. Also, it strengthens your muscles and makes you sleep better at night. And fortunately, there are a lot of exercises to do every day at home that can help you remain energetic throughout the day.