As we gain weight, we
look for the least time consuming, easiest and painless way to cut that fat,
and eventually take a long break from the gym because of pain and lack of quick
results. And we put on even more weight. Here comes the need for at-home
activities that are considered less effective in comparison to gym sessions.
But what if the
at-home activities are equally effective like the gym ones? It’s possible with
the aerobic activities. Here the best aerobic exercises are listed, which can
help you be slim and trim.
There are two types of
aerobics activities – Outdoor ones and Indoor ones. Take a look at the outdoor
aerobics activities first.
Swimming
It is a full-body
workout that burns up to 600 calories per hour. Along with reducing fat, it
helps to tone your muscles and releases stress from the entire body. You will
see that your endurance to improve with the help of it.
Running
Similar to swimming, this
full-body exercise can give you visible results within a week. If you run for
45 minutes to 1 hour daily, you will burn around 300 calories. Running is one of the best ways of
weight loss.
Walking
If you are
uncomfortable with running, you can opt for walking, and it is pretty effective
to melt your body fat. It can strengthen your bones and improves your energy
level by charging up your muscles.
Cycling
Cycling targets
exactly those body parts like arms, thighs, belly, and hips, which often gain
fat. If you do not like to go to the gym, you can opt got this for half an hour
and burn around 200 calories. It can build up strong muscles replacing the fat.
Stair Training
It’s also a simple
exercise, and you can burn near about 200 calories by going up and down the
stairs at a fast pace for 20 minutes. It will strengthen your glutes,
hamstrings, calves, and quads. It also warms up the muscles and energizes you.
That’s about the
outdoor ones; now, let’s move on to the indoor activities that can also help
you to reduce your fat.
Skipping
By doing this full-body
exercise, you can burn 300 calories in half an hour and strengthen the muscles
of your arms and legs. You will get effective results by increasing the pace. Regular
practice of skipping will reduce your weight and increase your stamina.
Jumping Jacks
You need to stand
straight, keeping arms in touch with thighs. Now, jump extending your legs on
each side and hands above your head and jump back to the initial position. Do
this for 5 minutes.
It works on your quads
and targets the muscles of your shoulders, deltoids, and lats. Along with that,
abs, groin, glutes, calves, hamstrings, thighs lower, and upper back gets toned
with this.
Butt Kicks
For this, you need to
do spot-jogging with great force so that your heel can hit your butt. You can
do this exercise for 3-4 minutes to get a slimmer lower body.
High Knees
Start with spot-jogging
with an adequate force so that your knees can touch the opposite elbow. Doing
this for 2 minutes will increase your metabolism and shape up your legs.
Jumping Lunges
Stand keeping arms on
the front side and bend the right knee by stretching right leg forward. Now
lower your upper body and rise immediately and switch on the other leg. For
toned legs and hips, do this daily for 30 times.
Squat Jacks
Stand normally and
jump to settle in a squat position and jump back to the initial position. Regular
practice of this (2 sets of 15) improves structure by targeting the fat of hips.
Burpee
For burpee, stand in a
squat position and bend in the front side for a plank and jump back to a squat.
It improves muscle strength and blood circulation. Your chest, triceps, and
quads can be fat-free if you do this daily for 5 minutes at a fast pace.
Inchworm
You need to stand
straight and bend your body to touch the feet and walk with hand until you come
in the plank position and then walk with legs towards your hand. Doing this for
15 times will strengthen back muscles by reducing fat.
Plank Jacks
Start with plank and
bounce to move your feet apart and bring them together as you land. Do 2 sets
of 15 to reduce body pain and fat from your hips.
Mountain Climber
Begin with a plank and
bring your knees alternatively by folding your legs towards your chest. Do it 2
sets (15 repetitions each) for well-built muscles in abs, hips, and
hamstring.
Bear Crawls
Start with a plank and
crawl with hands and legs slowly. Doing this for 5 minutes can result in
stronger triceps and deltoids and, overall, a slim structure.
Donkey Kicks
Lie on your knees and
palms and kick with alternate legs on the backside with full force for 3-4
minutes. You will get well-shaped butts and lower abs with this.
Corkscrew
Lie on your backs,
keeping both legs in touch (diagonally with the ground). Now, rotate the legs
30 times clockwise and counterclockwise. It is a great workout to flatten your belly.
Flutter Kicks
Begin with the same
position of Corkscrew and kick towards the ceiling with alternate legs so that
you can make a right angle with the floor. You can do this 30 times with each
leg. It creates pressure on belly fat and melts it slowly.
Sprinters Sit-ups
Sit while stretching
your legs in front and arms by the thighs. Now, fold your right leg from the
knee and fold the left arm from the elbow. Now, stretch both so that they can
touch each other and then lie down, stretching both hands and legs. Repeat this
with the left leg and right arm. Do 2 sets of 30 counts to get rid of belly
fat.
These are the best
aerobic activities that will strengthen your cardiovascular health and surely
burn your calories. These activities, along with a proper diet, can improve
your stamina and reduce the level of your anxiety. Also, the oxygen supply in the entire body
will be improved, and the muscle strength will be increased with aerobics. You can consult Multi Gym in Kolkata for further guidance on aerobics.
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