There’s so much contention when it comes to knowing what the 5 best exercises for weight loss at home are. Here’s a different approach that works for even the busiest person.
With our lives and professions becoming increasingly blurred, it’s no wonder why we can’t seem to find the time to prioritise our health. It’s frequently difficult to manage the ever-present constraints surrounding work, children, time for fitness, and feelings of weariness at the end of the day when attempting to lose weight or get fit.
Taking into account the impact of stress and the rise of remote work and work-from-home situations, we must be far more strategic in our weight reduction efforts. Mostly, the 5 best exercises for weight loss at home aren’t always about physical fitness.
To begin, let’s take a look at a typical day in the life of a busy professional or parent to get an understanding of the terrain on which we’ll be fighting.
We’ve all got 24 hours in a day to use. Knowing how we spend our days is critical when it comes to determining where our weight loss efforts should be focused. Setting impossibly high expectations may quickly lead us back to square one.
- Sleep: 8 hours (if you’re lucky, parents)
- Work: 8 hours (sometimes more)
- Children: 2 to 4 hours (pickups, drop-offs, and play included)
- Meal Preparation: 1 hour (at a bare minimum)
- Housekeeping Tasks: 1 to 2 hours (because someone has to do it, right?)
- Total: 22 hours
We can begin to see why people just want to sit and scroll through social media at the end of a day when we also consider that switching between activities consumes time and cognitive space. If you have to go to work, you haven’t considered the work commute.
Are you starting to notice that when the day starts to go by quickly, you finish the day wondering where all your time went? This could be why you are having difficulty gaining momentum in your weight reduction mission. Let’s figure out how to reclaim the initiative:
- Automate – Is it possible to automate anything? Maybe it’s time to hire a cleaner or have ready-made meals delivered to your home if you’re fortunate enough to be employed. It doesn’t have to happen every night, but eliminating the “what’s for dinner?” question might help reduce stress and free up brain space and time.
- Optimise – If you don’t have much time, consider optimising your activities. Make screen time into outdoor play instead of spending it indoors, and get them to participate in what you’re doing. It may be time to start paying kids for chores and meal preparation if they are old enough. As a single parent, I benefited from this method by staying fit and strengthening the relationship with my son.
- Eliminate – We’re only human, and we’re bound to have too much on our plates from time to time due to our lofty standards. Examine your daily to-do list and see what may be done without.
Now, try this exercise on your own. How many hours of free time do you have? If the answer is none, you should probably continue reading.
It’s Not All About the Burn
No equipment? No problem.
So, at long last, we’re tracking the things that matter. It’s time to start leveraging exercise to speed up our weight reduction journey. We’ll also concentrate on another approach to help you stay consistent and accountable for the long haul: interest.
One of the most common reasons for people to fail with weight reduction is lack of interest. Motivation has been linked to interest in keeping to a goal. Your chances of weight loss success are much better if you pick a training style your body is capable of and you actually like.
Here are the 5 best exercises for weight loss at home based on your abilities and interests:
Low-Intensity Interval Training (LIIT)
It’s possible that the body isn’t what it used to be, and that intense kinds of exercise are no longer safe. In addition, considering the body’s reaction to stress, it may be in our best interests to select low-intensity activities we can do on a daily basis.
In recent years, mobility and movement exercises have gained popularity. This type of workout focuses on increasing range of motion (ROM), improving balance, and getting individuals back into their regular routine. Some possible exercise choices are:
- Quadruped Rocks
- Frog Stretch
- Hip Prying
- Scapula Push-ups
- Hindu push-ups
Below is a 10minute warm-up flow you can use:
Another fantastic example of the LIIT approach is yoga, which can be improved as your skill improves. It’s a great start-level activity for those who have gotten off track with their weight loss efforts because it focuses on mobility, stability, and range of motion solely using your body weight.
When you don’t have the right equipment or experience, it might be tough to increase strength at home. Calisthenics is an obvious way to get stronger at home. The following are the simplest bodyweight exercises you can do:
- Cossack Squats
You don’t need any equipment to start, and you may go all the way up to a fairly sophisticated level. The following are five exercises that you might work towards over time:
Choose exercises that allow you to safely advance in skill. If your body is ready for a more intense style of training, gymnastics-based training may be a good option.
Aerobic exercise, which is often neglected in favour of more glamorous forms such as strength and high-intensity interval training, is under-appreciated. With obesity rates nearly tripling during 1975-2016, and a primary outcome being cardiovascular illness, it’s only natural to prioritise activities that improve heart or heart health.
Another advantage is that it may be as easy as walking, swimming, or going for a modest bike ride or run. Phil Maffetone developed the Maximum Aerobic Function (MAF) Method, which can be used by almost anybody regardless of fitness level and experience.
High-Intensity Interval Training (HIIT)
High-intensity interval training is a fantastic method to increase your heart rate and give you a rush of endorphins. It’s also a very time-effective way to get a lot for your money. To keep your pulse up, combine some of the movements and exercises listed above with little rest. Make careful to match the activities to your present level of ability.
Here is a HIIT workout that takes little time:
Complete all reps of every exercise for time. Exercises can be done in any order and repetitions to complete the workout.
- 60 Crunches
- 60 Squats
- 60 Push-ups
- 60 Leg Raises
- 60 Jump Squats
If you can’t do jump squats, regress to normal squats, and don’t be afraid to change the leg raises to a 60-second plank if you need to. Finish up with some light stretching or foam rolling.
Sleep, Stress, and Stimulants
Stress, sleep deprivation, and stimulants are all linked in a vicious cycle. Simply said, stress affects stimulants, which affects sleep deprivation, and so on.
It’s well documented that sleep is an important factor in weight loss and recovery.
“Restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.”Sleep Foundation
Begin by keeping track of how much sleep you get. Some wearables can also tell you how active you are and how long you spend awake or in lighter sleep phases. Obtaining adequate time in REM or deep sleep is critical for losing weight.
We don’t have to be fancy. A simple 10-point assessment each day provides us an indication of how stressed we believe ourselves to be. We can evaluate the impact that sleep, stimulants, and exercise have on our stress levels by using this number, allowing us to choose the best strategy for achieving our weight loss goals.
Stimulants can be divided into a variety of categories, including anything we put in our mouths. calorie counting, booze monitoring, and caffeine intake tracking are all excellent ways to detect, anticipate, and avoid patterns or periods of overeating and harmful behaviours.
Identify the trigger, observe the response, and then look to adjust it gradually.
It doesn’t need to be complicated
Whether you’re a fitness junkie or getting back in the game, the 5 best exercises for weight loss at home are those that you can do on a daily basis and enjoy. Consider exercise for weight loss as we see with compound interest. Consistently and regularly putting money in your account might not seem to make a difference right away, but over time it gives you the momentum to achieve your goals.