Losing weight is a dream of almost 72% of males and 63% of females around the globe. Obesity or overweight leads to many problems, including health problems. Unfortunately, perfect weight and figure are the criteria of beauty in today’s world, so people prefer having controlled weight. But everyone can’t maintain their weight and body figure due to various reasons. People do not find time to exercise or go to the gyms to get into the shapes. Such people have to face mockery or taunts, leading to mental health issues and ADD treatments.
All those who want to lose weight with minimal exercises can follow these simple exercises to get their results. You need to do each exercise for 40 seconds, rest for 20 seconds, and then move on to the next one. Doing these exercises would take five minutes at most. Then you can rest for a minute and repeat the entire sequence once more. A total of ten minutes of exercise will help you lose a maximum of weight without losing muscles. These simple body exercises include:
- Jump Lunge:
Step forward with your right foot into a lunge position, hold it, and then jump and land in a lunge position with your left foot ahead.
- Judo Pushup:
In a pushup position, move your feet forward and raise your hip. Bend your elbows to lower your chin almost to the floor, and then lower your hip as you raise your head and shoulders. Hold, and reverse the move.
- Mountain climb:
Assume a pushup position with your arms straight. Bring your knee in towards your chest. Return to the starting position, and repeat with your left knee.
- Jump squat:
Jump as high as you can, and when you land, immediately squat.
- Inverted Row:
Hand under the bar with your body forming a straight line from head to ankles. Pull your chest to the bar, pause, and lower your body down.
Now, if you find these simple exercises hard or time-consuming or for whatever reason you are unable to do them, here are more exercises which you can perform as per your time. You can do any of these whenever you want and in as much time as you have.
- Stairs:
Run the steps as fast as you can but make sure it is a full effort sprint. Then slow down move at a walking pace. Do not stop moving during the exercise. Please do it for all the available time you have. It will keep your metabolic rate high and your body healthy and toned.
- Jump Rope:
Jump rope as fast as you can. Take breaks after some time and repeat till you have time. This calorie-busting workout can burn up to 318 calories. It is a full-body workout. It fires up your quads and helps you explode from the ground, and engage your core to keep you upright and stable as you land back down. Jumping rope also involves a little arm and shoulder action, as they remain tight while the rope movement comes from the wrists.
- Spinning:
Whether it is on an actual bike or on a stationary one, spinning is one of the best ways to burn calories and build endurance. It is a great weight-loss activity that is relatively low impact and targets the most prominent, strongest muscles in the body. When you engage your biggest muscles, you set off hormones to produce more forces, which help to burn fats across your whole body.
- Running:
The easiest and the simplest thing you can do to lose weight is to run. You do not need a treadmill; you can run along the road. But one to keep in mind is not to keep changing your pace, so your body does not get used to it, which will not let you lose weight.
All these exercises are easy to perform, but with these minimal exercises, it will work really fast if you use a weight vest. You will start to lose weight within days. Weighted vests are worn during any exercise for increased resistance. Walking with a weighted vest burns more calories than walking without one. The weight levels can vary by the product; most of them can accommodate extra bars or plates for adding weight. The more weight you use, the more resistance you encounter. It is recommended that you use 4 to 10 percent heavier than your body weight.
