A sedentary lifestyle and poor eating habits are factors that can contribute to weight gain and the accumulation of fat in our body. However, exercising regularly can help us maintain a healthy weight and improve our physical condition. Fortunately, it is not necessary to go to the gym to achieve this, since there are many exercises that can be done at home in a simple and effective way.
1. Jumping rope
Jumping rope is a very effective cardiovascular exercise for burning calories and improving endurance. In addition, it is an activity that can be done in small spaces and does not require special equipment. With just 10-15 minutes a day, you will be able to notice the benefits in your body.
How to do it?
Stand with your feet together and the rope behind you. Hold the rope handles in each hand and begin jumping, coordinating the movements of your hands and feet. As you gain more practice, you can increase the intensity and duration of the exercise.
2. Squats
Squats are an excellent exercise to strengthen the legs, glutes and abdomen. They help tone muscles and burn calories, which contributes to weight loss. You can do them anywhere in your house and you don't need any specific equipment.
How to do it?
Stand with your feet shoulder-width apart, lower your body as if you were Sit in a chair, keeping your back straight and your weight in your heels. Then, return to the starting position by pushing hard from your heels. Repeat the movement several times.
3. Plank
The plank is an exercise that strengthens the muscles of the abdomen, back, shoulders and arms. It improves stability and body posture, and also helps reduce abdominal fat. It can be done at home without the need for any type of equipment.
How to do it?
Lean on your forearms and the balls of your feet, keeping your body in a straight line and contracting the abdominals. Hold this position for several seconds or minutes, depending on your fitness level. Rest and repeat several times.
4. Lunges
Lunges are an exercise that works the muscles of the legs, glutes and abdomen. They help improve strength and endurance, and are ideal for toning and slimming your legs. You can do them at home without the need for additional equipment.
How to do it?
Take a step forward with one leg and lower your body by bending both knees, keeping your back straight. Then, return to the starting position and alternate with the other leg. Repeat the movement several times to work both sides.
5. Burpees
Burpees are a complete exercise that combines strength, resistance and cardio. They are very effective in burning calories, strengthening muscles and improving overall physical condition. Although they can be demanding, they are an excellent option to lose weight at home.
How to do it?
Start standing, then bend over, place your hands on the floor and stretch your legs back. to stay in a plank position. Do a push-up and return to the plank position, then bring your legs forward and jump with your arms extended above your head. Repeat the movement fluidly.
6. Sit-ups
Sit-ups are a classic exercise to strengthen the abdominal muscles and improve endurance. They help tone the abdominal area and reduce the fat located in that area. You can do different variations of abdominal exercises at home to work the entire area.
How to do it?
Lie on your back with your knees bent, hands behind your head and elbows facing forward. outside. Raise your torso towards your knees by contracting your abs, hold the position for a few seconds and lower yourself in a controlled manner. Perform several repetitions.
7. Push-ups
Push-ups are an exercise that strengthens the muscles of the chest, shoulders, arms and abdomen. They are ideal for improving strength and endurance, and help tone the upper body muscles. They can be done at home without the need for equipment.
How to do it?
Get into a plank position with your hands at shoulder height, lower your body by bending your elbows until Make sure your chest almost touches the floor, then return to the starting position. Keep your body aligned and your muscles contracted during the exercise.
8. Mountain climbers
Mountain climbers are a cardiovascular exercise that also works the muscles of the abdomen, arms and legs. They are excellent for burning calories, improving endurance and strengthening the core. You can include them in your home exercise routine.
How to do it?
Get into a plank position with your hands under your shoulders, bring one knee toward your chest, and then switch alternately and quickly, as if you were running in place. Keep your abdomen contracted and your body aligned during the exercise.
9. Skipping
Skipping is a high-impact exercise that helps burn calories and improve coordination and endurance. It is a fun activity that you can do at home and that benefits both the cardiovascular system and the leg muscles.
How to do it?
Simulate the gesture of running in place raising the knees as high as possible, maintaining a constant speed and coordinating the movements of the arms and legs. As you gain more endurance, you can increase the intensity and duration of the exercise.
10. Aerobic exercise
In addition to the specific exercises mentioned, doing an aerobic exercise session at home can be very beneficial for burning calories and losing weight. You can choose to do dance sessions, aerobics or follow training routines at home that include dynamic and fun exercises.
How to do it?
Search for training videos online or follow routines of aerobic exercises that you like. You can alternate between high-intensity exercise and active rest to keep your heart rate elevated and burn more calories. Have fun while you get in shape.