Cycling benefits and disadvantages

Aerobic Exercises at Home to Lose Weight

You owe your mind and body a fitness schedule. However, taking time out to the gym is a difficult task for most of us. What if I tell you there is an equally effective alternative to lose weight – aerobic exercises at home.

Why go for Aerobic exercise?

Aerobic exercise is a cardiovascular exercise and is extremely effective for weight loss. This workout uses fat over carbohydrate as a fuel to keep you moving during the workout. Some key benefits of the exercise include:

  • Drop in body fat percentage
  • Protection from heart and vascular diseases
  • Reduction in mental health problems such as anxiety, depression, and stress

Simple Aerobic Exercise Weight Loss Workouts

Let’s have a look at 10 simple and effective aerobic exercises that you can perform at home:

#Aerobic Workout 1 – Spot Jogging

Turn on the music system and crank it up if you like and get started on the floor of your room. No equipment needed and you can control the intensity of your workout.

aerobic exercise weight loss

Benefits: Safe and easy, burns calories faster (30 mins of spot jogging can burn up to 280 calories), pace can be controlled, highly recommended by experts for quick weight loss.

#Aerobic Workout 2  – Jumping Ropes

You used to do it as a kid, remember? It used to be a lot of fun and it still is.

aerobic exercise weight loss

Benefits: Full body workout, great for the abdomen and according to a study, skipping rope for 10 minutes will burn the same number of Calories that a 45-minute run would do.

#Aerobic Workout 3 – Squat Jumps

As the name suggests, you squat on your knees, push on your feet and jump so your legs straighten out. Land in the same squatting position and make sure your knees are bent at right angles.

aerobic exercise weight loss

Benefits: Increases strength, great toning exercise for the muscles of the legs, back and abdomen, intense workout in a few minutes.

#Aerobic Workout 4 – Side Lunges

Stand with your feet slightly apart and arms on your waist or outstretched. Next, take your right foot sideways, bend it at the knee and shift your weight on it. Come back to the original position and repeat with the left leg.

aerobic exercise weight loss

Benefits: Toning exercise for the hips, buttocks, thighs, abdomen and upper arms(when stretched out), improves the sense of balance and increases flexibility.

#Aerobic Workout 5 – Jumping Jacks

This is akin to the physical education drills you did in school. Stand with your legs together and jump so you land with your feet apart. Swing your hands up and down as you progress.

aerobic exercise weight loss

Benefits: It’s a full body exercise that helps to burn fat faster. Toning of calf muscles and upper arms are an added benefit.

#Aerobic Workout 6 – Burpees

Highly intensive aerobic exercise weight loss workout that consists of a series of motions from squatting to stretch to standing.

aerobic exercise weight loss

Benefits: Intensive cardio for calorie burning best for losing weight from the right places. Stretches and tones the muscles of arms, legs, abdomen and buttocks.

#Aerobic Workout 7 – Squats

Simple but effective aerobics where you pretend to sit on a chair while bending forward. This is a full body toning aerobic exercise.

aerobic exercise weight loss

Benefits: Targets the fat from the belly, buttocks, upper thighs and tones the calf muscles. One of the best ways to lose weight in particular areas.

#Aerobic Workout 8 – Abdomen Crunch

Losing fat from the abdomen is the hardest which is why you need to do exercises that specifically target the stubborn belly fat. For the abdomen crunch, lie down on your back with your legs folded at the knee. Bring your upper body forward while lifting your legs to give your abdomen the ‘crunch’.

aerobic exercise weight loss

Benefits: Tones and reduces the fat from the abdomen by growing more lean muscle in the area. Helps to tone upper thighs and arms while increasing flexibility.

#Aerobic Workout 9 – Donkey Kick

This is one fun aerobic exercise for weight loss which helps you shape up your curves. For the donkey kick, get on your fours and while supporting yourself with your arms and a leg, throw back your free leg in a kick.

aerobic exercise weight loss

Benefits: This predominantly targets your buttocks and upper thighs. As you pull the leg back, it crunches your belly. Great toning exercises for your legs and behind.

#Aerobic Workout 10 – Bend it Like…

No football here to score with, only your muscles. The more lean muscles you grow, the more fat you burn. Stand with your feet apart and bend down to touch the floor with your palms.

aerobic exercise weight loss

Benefits: Increases your flexibility and helps to reduce abdomen fat. Also, helps to tone the muscles of your arms and legs.

Take a few minutes out of your schedule to do these aerobic exercises for weight loss in the comfort of your home. A maximum of 30 minutes a day will bring great results as you would soon feel and see. Alternate intensive cardio exercises such as the burpees or spot jogging with side plunge to keep a comfortable pace for your workout. Remember to always warm up with some light exercises and stretches before you begin and cool down exercise after you are done.

As with all exercises, be sure to consult your medical practitioner for safety before you start doing aerobic exercises for weight loss.