Choosing to live a healthier lifestyle or setting a weight loss goal, doesn’t have to mean jumping in at the deep end; it is all about taking that first small step. Remember, even the most dedicated fitness fanatics were beginners once. Nobody wants extra fat on your tummy, arms, butts, chest and legs. Nowadays everybody wants fat to fit and a slimmer body.
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Weight Loss – Simple Workouts
Whether you are working out for the first time, or returning to it after a break, the secret is to start small – just a few simple exercises, a couple of times a week. Then build from there. In time, you should be aiming to raise your heart rate for at least 30 minutes, five days a week. It will not only boost your energy levels, reduce stress, and help to build self-confidence but also aid weight loss, help you sleep better, and improve your general health and fitness. What’s not to love?
Lots of exercises don’t require any equipment at all, so you can do them anywhere, anytime, whether you are watching TV in your bedroom or at work on your lunch break. Here are some simple workouts that you can do at home or outside to get you started.
Skipping – It might remind you of your school days but skipping isn’t child’s play. It is a great full-body workout for all fitness levels, especially beginners. Done properly, skipping can be one of the most effective, fat-burning workouts you can do. It will get your heart rate up and start to burn some serious calories (up to 1,600 an hour), plus it can help improve coordination, stamina, and focus.
Dancing – Turn up the tunes and throw some of your best shapes for a workout that’s not only super effective but great fun to do at home. Aim for at least 20 minutes if you want to get your heart rate up and start burning fat. An hour of dancing can burn up to 400 calories. And you don’t have to be a professional either. Whether you prefer hip hop, belly dancing, or Zumba there’s a style to suit everyone – and you won’t even feel like you are working out!
Online – Forget exercise videos and DVDs, there’s a wealth of resources available online and completely free, to guide you through your home workouts. From aerobics and HIIT to Pilates or yoga, there are loads of videos and top tips to get you started.
Bodyweight training – Press-ups, sit-ups, lunges and squats. All super simple exercise and easy to do in your own home. You don’t need any expensive equipment either, just a little bit of space and some determination.
Chair exercises – There are lots of ways that you can use a sturdy dining chair to enhance your home workout. Arm dips, push-ups, and leg raises will all help improve your strength and flexibility, plus you can add easy weights as you get stronger. Beginners should aim to do 8-10 reps of eight different exercises and repeat for two to three rounds.
Resistance bands – Also called fitness bands or exercise loops, these can help you build strength by providing constant tension while doing small, controlled movements. You can do simple exercises using just your arms and legs for resistance, or you can anchor your band around a static object.
Walking – Perhaps the simplest workout that there is and you are already a pro, so why not pick up the pace and make it count? Walk fast enough to raise your heart rate and keep going for at least 30 minutes. Make it more fun with a friend or walk to work to make it part of your daily routine.
Running – If you enjoy walking and want to step things up a bit, why not try intermittent jogging? Walk a little, then run a little until you can run for the full 30 minutes. See Couch to 5k for a nine-week plan for beginners.
Cycling – Okay, so this one does require some equipment but buying a bike can be a great investment, especially if it saves you paying for petrol or a bus ticket. You can turn your commute into your daily workout and beat the traffic while you are at it.
Park gyms – They are popping up everywhere and there’s a good reason for it. Park gyms are free, easily accessible (as long as there’s one near you!), and can be extremely effective if used properly. Plus, they are great for beginners as you are working with your bodyweight and you are outside too, so you are getting the added benefit of all that fresh air.
Swimming – So, technically this isn’t a workout you can do outdoors or at home – unless you own your pool – but swimming is a gentle, low-impact exercise that’s great for weight loss. There are classes for adults if you are a complete beginner, or, if you already know the basics, why not just jump straight in?
The trick is to find a workout that you enjoy and one that fits into your daily routine. Start small and set yourself some realistic goals. And remember, if your goal is to lose weight, being more active is only half the battle; you should also be looking at your diet to see what changes you can make as part of your new healthier lifestyle. There are also some medical ways to reduce extra fat from the body such as liposuction, prescription medications, fat grafting, and behavioral therapy.
Always remember to warm up and cool down properly to help stretch out and loosen your muscles. This will reduce the risk of injury and keep your body feeling good for your next workout. If you are worried about your fitness, have a heart condition, or feel any pain or discomfort when you start to exercise, speak to a medical professional to get the all-clear to carry on.