We step into the gym for three major reasons– to lose weight, to shed that extra fat around the belly, and to burn calories. But, most of us find it difficult to squeeze in the time at least thrice a week to go to the gym. An equally effective alternative is practicing aerobic exercises at the comfort zone of your home, given, you follow a rigorous and strict routine.
Aerobic exercises are fat burning exercises, as they use fat over carbohydrates to energize you during the workout. One can see visible benefits within a month. They also strengthen your cardiovascular health, increase stamina, reduce anxiety and depression, and boost your energy. Below is the list of aerobic exercises you can practice at home to lose weight.
Aerobic Exercises For Weight Loss
Studies show that a practicing skipping for 45 minutes can burn as many as 450 calories. It works on the muscles of your shoulders, calves, glutes, and quads.
Stand with your feet shoulder-width apart and hold the jump rope’s handles firmly. Swing the rope atop your head and jump quickly as the rope nears the front of your feet. It might need a little practice to get going at a faster rate, which comes with regular practice.
2. Jumping Jacks
The Jumping jack is a total body exercise which primarily focuses on your quads. In lesser degrees, it also impacts your shoulders, abs, groin, calves, lower and upper back, hamstrings, and outer thighs.
Stand straight with your feet together and hands alongside your thighs. Now, jump with your feet spread sideways and arms above your head simultaneously. Jump back to the normal position. 30 minutes of jumping jacks can help you shed 200 calories. However, doing it continuously could be a challenge and monotonous. Thus, break them into three sessions of 10 minutes each and get a 5-minutes rest in between.
3. Stair Training
This aerobic exercise primarily targets your calves, hamstrings, glutes, and quads. Apart from toning your lower body, it boosts the stamina of your cardiovascular system. Walk up and down the stairs for 15–20 minutes at a steady pace. Gradually increase the time to 30 minutes and your speed to a faster rate.
4. Butt Kicks
This exercise works on your hamstrings and glutes. Stand with your feet shoulder-width apart and bend your arms towards the sides. Bend your right knee like you are jogging and touch your butt with the right ankle. Repeat with the other leg. Keep the pace slow until you have perfected it. Complete 2 or 3, 30 second to 1-minute sets.
5. Mountain Climber
The primary muscles this exercise works upon are the abs, glutes, hips, and legs. Get into a high plank position with your core tight. Now, bring your right knee up towards the center of your stomach and quickly switch to the left leg. Begin with a slower pace and increase it gradually. Do 1–2 sets of 8–10 repetitions. It is necessary to align your body properly during this exercise.
6. Bear Crawls
This exercise strengthens your whole body and increases muscle power. It boosts your metabolism and improves cardiovascular health. Get down on your legs and hands, with knees slightly bent, but with your back flat. Walk in this position with your right foot and left hand forward, followed by the left foot and right hand forward. This completes one repetition. Practice 2–3 sets of 15–20 repetitions each.
Burpees are intense full-body exercises which increase your blood circulation, heart rate, strength, and flexibility. Stand with your feet shoulder-width apart and get into a squat position. Bend forward to place your palms in front of your feet and stretch your feet behind to get into a plank position. Immediately, return to the squat position and jump. Practice 3–5 sets of 8–15 repetitions each.
8. Squat Jacks
This exercise works great on your lower body and improves posture and stability. Stand with your feet together and hands alongside your thighs. Jump up and spread your feet while you settle into a squat position. Push through the heels and jump back up and return to the starting position. Do 1–2 sets of 8–15 repetitions each.
This exercise gives a complete warm-up to your body. It strengthens your arms, chest, upper and lower back, and abs. Stand with your feet shoulder-width apart. Bend at your waist and let your hands touch the floor. Walk your hands forward to attain a plank position. Once you are in the plank position, walk your feet towards your hand and stand. Practice 2–3 sets of 10–15 repetitions each.
10. High Knees
Stand straight with your feet shoulder-width apart. Lift your knees up to the waist level and drop your feet slowly down. Repeat with the other leg. This completes one cycle. Practicing high knees burns more calories and increases the metabolism. Practicing sets of 30 seconds each as long as you can comfortably manage helps.
11. Donkey Kicks
This exercise mainly works on glutes and hips. Get down on all fours such that your hands are below your shoulders and your knees are aligned along your hips. Kick your right leg in the air and bring it back gently. Repeat with left leg. Complete 3 sets of 15–20 repetitions each.
Corkscrew primarily works on abs and obliques. Lie on your back and tuck your hands below your butt for support (if required). Lift your legs up perpendicular to the ground, while sucking in your navel. Keeping your legs together, make a complete rotation with your legs. Make sure your abs are tight throughout the exercise.
13. Flutter Kicks
This exercise mainly concentrates on your abdominal muscles and helps you reduce your waistline. Lie straight on your back with your hands tucked below your lower back for support. Lift your legs up in the air, perpendicular to the ground. Kick your feet up and down repeatedly. Do 2–3 sets of 18–20 repetitions each.
This exercise enhances the coordination and balance while strengthening the cardiovascular system. Lean forward and jump to the right. Bring your left foot behind your right and left arm in front you. Repeat the same by jumping towards your left and bringing your right foot behind and right arm in the front. This completes one repetition. Practice for a set of 30 seconds for about 4 times.
15. Plank Jacks
This exercise develops your core strength and reduces lower back pain. Come into the push-up position with your feet together. Hop your feet sideways as much as you comfortably can and rest on toes gently. Hop back to normal position by bringing your feet together. Practice plank jacks for 30 seconds to 1 minute.
16. Box Jumps
You would need a bench or a sturdy box to do this exercise. Choose a box with the height equivalent to your mid-calf, if you are doing it for the first time. Stand with your feet shoulder-width apart, facing the box. Now, bend your knees, swing your arms, and land on the box lightly. To return, just step back one foot at a time.
17. Invisible Jump Rope
This is similar to skipping except that you do not use a rope. Jump not more than 2 inches above the ground, like you are using the rope and land on your toes and balls of the feet. Keep your wrists moving like you are holding the handle of the rope and swinging it. This exercise works on your calves, hamstrings, and glutes.
18. Jumping Lunges
This exercise helps you tone your butt and thighs and boosts your cardiac health. Take a large step backward and lower your hips. Place the knee of the leg placed behind on the floor and the front thigh parallel to the ground. Jump and switch your leg positions. Jump again and return to the normal position.
19. Jump Forward Jogs
Stand with your feet hip-width apart and bend your knees. Swing your arms behind and then forward, and take a giant leap landing gently on your toes. Jog backward to the position where you started.
20. Sprinters Sit Ups
Begin with a seated position with your arms bent at right angle and your legs extended in front of you. Now, engaging your obliques, lift your left leg with left knee and bring right elbow towards the left knee. Get back to starting position and repeat it on the other side.