5 Exercises for Weight Loss

Exercise is the most essential for your overall health. Good health and weight loss are interrelated.


5 Exercises for Weight Loss

Exercise is the most essential for your overall health. Good health and weight loss are interrelated. If a person has a higher body mass index, then they are prone to several disorders like hypertension, diabetes, cholesterol, and other cardiovascular problems. Exercise becomes very crucial if you are trying to lose weight and want to be fit and healthy.

Best Exercise to Lose Weight

Two important factors that need to be considered to lose weight are exercise and dieting. The balance between the two is very important. In your everyday routine, if you follow your diet and skip exercise or work out intensely and not follow your diet then you will see your body behaving very differently.

Exercise has many benefits attached to it along with weight loss. Exercise improves your mood, strengthens your bones, and reduces the risk of many chronic diseases. People tend to pull themselves out from exercise as they won’t have the time to hit the gym or even cannot afford to join a gym or personal trainers to guide them on their fitness journey.

So, here we would like to suggest to you 5 best and popular exercise programs that you can practice at home and make yourself stronger, fitter, and healthier.

Aerobic Exercises

Walking is considered one of the best weight loss exercises. Walking at a fast pace is a great exercise for burning calories. An exercise program that puts minimal stress on your joints and can be incorporated into your day-to-day activities.

According to many studies, A 70-kg individual burns around 167 calories per 30 minutes of walking at a pace of 6.4 kph. It is also observed that an individual can reduce their body fat by an average of 1.5% and waist circumference by 2.8 cm by walking for 50-70 minutes 3 times per week.

Jogging and Running are considered to be the King of weight loss exercises. These exercises are total body integrated exercises. It will strengthen your legs and be very effective for belly fat. The major difference between running and jogging is the pace. Jogging is between 6 – 9 kph and running will be around 10 kph.

Running and Jogging will approximately help burn 372 calories per 30 minutes and 298 calories per 30 minutes respectively. The combination of these 3 exercises will certainly help improve your muscular strength and overall body weight to keep you fit and healthy.

Exercise Pattern:

  • Set aside 1 hour of your time and include these exercises in your routine.
  • Start with walking exercise for 15 mins.
  • Increase your pace and start Jogging for the next 15 minutes.

Skipping or Jumping Rope

Skipping exercise is the best as it offers a complete body workout. In addition, it helps to increase your muscle strength, metabolism, and burn many calories in a short time.

Skipping exercise induces calmness and eases depression and anxiety. The workout also leads to increase of heart rate which results in faster pumping of blood across your body. This keeps your heart in a better health condition. With heart, the exercise additionally takes care of your lungs by keeping it properly functioning.

Everybody has a unique body and which makes the body requirements unique too. Losing weight is simply implies burning more calories compared to your intake. Skipping will surely help you lose achievable weight. This form of exercise approximately burns calories close to 1300 per hour.

Exercise Pattern:

  • Jump off the ground and let your rope pass under your feet and bring it back.
  • Repeat these steps and increase your jumping speed constantly.


Plank Pose or Plank exercise is one of the most effective full-body workouts. The biggest advantage of Plank’s workout is it targets most of the major muscle groups in the body. It strengthens your muscles in the core, shoulder, arms, chest, back, and hips. Along with these benefits, Plank exercises help in quickly burning the excess fats and calories from the body.

Exercise Pattern:

  • Get down into the Push-Up or Standard Plank Position. Now bend your knee and pull it towards your chest. Push your knee back to your initial position. Now bend your left knee and get it towards your chest.
  • Push your left knee back to your initial position. Continue the above steps around 20-25 times.


Squat exercises are popularly referred to as muscle strengthening exercises. The prime goal of this exercise is to improve the shape of the lower part of your body. Squats help to burn calories and prevent the accumulation of fat in the lower part of the body. This exercise helps improve your mobility and also balance. If you're a beginner, then aim for 3 sets of 12-15 reps of at least one type of squat to expect better results.

Exercise Pattern:

  • Stand straight with your feet wider than your hip width with toes facing front. By bending your knees and ankles push your hips back. Sit into a squat position by keeping your heels and toes on the ground.


Lunges are effective form of exercises that help in building lean muscle and reduce body fat. It is extremely crucial to push yourself and include lunges in your everyday workout routine with the help of heavyweights. The leg movements involved in lunges workout stabilizes muscles to develop balance, stability, and coordination.

Exercise Pattern:

  • Stand straight with your back and abs upright.
  • Bend your knee by keeping your right leg in the front. Now, bend your knee until your right thigh is parallel to the ground and left one perpendicular.

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