At-Home Exercises for Quick and Effective Weight Loss

HIIT Workout (15-20 Minutes):

• High-Intensity Interval Training (HIIT) is great for burning fat quickly. It involves alternating between periods of intense activity and short rest.

  
  

• Example Routine:

  • Jumping Jacks (40 seconds work, 20 seconds rest)

  • Bodyweight Squats (40 seconds work, 20 seconds rest)

  • Push-ups (40 seconds work, 20 seconds rest)

  • Burpees (40 seconds work, 20 seconds rest)

  • Mountain Climbers (40 seconds work, 20 seconds rest)

  • Repeat 3-4 times, depending on fitness level. Rest for 1 minute between rounds.

    

    
    

Bodyweight Strength Training:

• These exercises help maintain muscle while losing weight:

  • Squats: Use your body weight for resistance, or hold something heavy like water bottles to increase intensity.

  • Push-ups: Modify by doing them on your knees if necessary.

  • Planks: Hold for 30-60 seconds to engage your entire core.

  • Glute Bridges: Lie on your back, knees bent, and lift your hips up. Great for glutes and lower back.

    
    

Low-Impact Cardio:

• For those who want to avoid high-impact exercises, try:

  • Dancing: Turn on some music and move around for 20-30 minutes. Not only is it fun, but it’s great cardio.

  • Stair Climbing: Walking up and down stairs for 10 minutes burns around 100 calories.

  • Shadowboxing: Throw punches in the air, engaging your core and arms.