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Weight Loss Exercises at Home for Beginners

If you want to know the importance and the benefits of Exercises especially for Weight loss, then you’ll love this post.

Here, We did Comprehensive research on Weight Loss Exercises and came up with our final recommendations.

Weight Loss Exercises at Home for Beginners Weight Loss Exercises at Home for Beginners.

Let’s begin!

  • The importance of Exercise for weight loss
  • Here is a simple calculation to calculate your BMI
  • Why you should prefer Exercise than Diet for Weight loss?
  • How much and what type of exercise is needed for weight loss?
  • Integrating exercises into your lifestyle
  • How many calories we are burning daily by regular activities?
  • Target Heart rate
  • Before start doing the exercises, you should be careful
  • Did we miss anything?
  • The importance of Exercise for weight loss
  • Exercise for weight loss

Excess body weight makes you feel uncomfortable and also leads to fitness problems. Obesity can harm your health condition by causing serious health problems like heart disease, stroke, diabetes, and some cancer types.

In the United States, according to the CDC (Centers for Disease Control and Prevention), obesity rates have boosted in the current years. Nearly 1/3rd of Americans have a BMI (Body Mass Index) of 30 or more which was considered as obese.

Here is a simple calculation to calculate your BMI

  • Measure your weight in pounds.
  • Calculate your height in inches and then square the number.
  • Divide the measured weight by the calculated height.
  • Multiply the result from step 3 by 703.

One simple method that can support you from gaining more weight is doing exercise i.e. you have to burn your extra calories by exercises. Another simple way is to maintain a diet by eating foods that contain fewer calories.

Why you should prefer Exercise than Diet for Weight loss

Extra body weight mainly causes critical health issues. Don’t worry!!! You can prevent it by working out exercises.

Exercise can even reverse the consequences of particular diseases. It prevents heart attacks by lowering your blood pressure and cholesterol level.

Additionally, if you exercise daily, it reduces your risk of developing colon, breast cancer, and also other types of cancer.

Exercise also has further benefits. It lowers your tension and sadness feeling. Therefore, it provides you a sense of enthusiasm, courage, and finally good living.

When you combine such a beneficial exercise with your healthy diet, it is the most powerful path for weight loss. In spite of restricting calories, you eat healthy foods and do exercises.

Exercise increases your metabolism so that you burn more calories each day. It helps you to maintain a lean BMI.

Now, you are clear about exercise and its role in weight loss. Then we see, how much exercise is needed to lose weight.

How much and what type of exercise is needed for weight loss

For weight loss, the type of exercise doesn’t matter. You can choose any exercise you enjoy.

Experts recommended that picking exercising of an individual’s own choice makes them execute it regularly without any compulsion.

Aerobic exercise

Whatever exercise you choose, it must include some aerobic or cardiovascular exercises. You need to perform aerobic exercises of any type daily.

It is better to work out it for a minimum of 20 minutes each session. It is for the benefit of health.

If you want to lose weight, do it for more than 20 minutes.

Example: Aerobic exercise may include walking, jogging, cycling, swimming, and dancing. Walking one mile each day helps you to burn 100 extra calories. Thus, you can burn 700 calories within a week. It will help you to lose 10 lbs. of weight over the year.

If you need, you may also work out on a fitness machine like a treadmill, elliptical, or stair stepper.

Weight training for weight loss

Working out with weights benefits you to lose some fats and also building up muscles.

Muscles burn your calories. Work out all the muscle groups 3 times a week.

The muscle groups include;

  • Shoulders
  • Chest
  • Forearms
  • Back
  • Quads
  • Triceps
  • Hamstrings
  • Abs
  • Biceps and
  • Calves


According to the recent study by Fred Hutchinson Cancer Research Center, Yoga is not as severe or strong as other exercise types but it helps in losing weight in other forms.

Yoga practicing people are more conscious. So they eat essential foods and it does not make them chubby.

Integrating exercises into your lifestyle

Doing exercises for how many sessions in a day is not required. The total amount of exercise you performed in a day is most needed.

So, try to incorporate exercises wherever possible in your lifestyle.

These small changes in your daily routine lead to a big difference in weight loss.

The following are the active lifestyle habits or small changes you should include daily for weight loss;

  • Walk when you got some work nearby.
  • Park the vehicle away from the destination point and walk some distance to reach it.
  • Ride your bike on going to the office or carrying out some tasks.
  • Go on the stairs instead of the elevator.

How many calories we are burning daily by regular activities?

On average, an adult male requires 2200 calories and a female requires 1800 calories each day to maintain their weights. This calorie recommendation is for those people who don’t exercise daily.

Let’s see some of the common activities we perform and the number of calories it burns.

Activities Calories and burned per hour

  • For playing basketball or golf or cleaning the house; 250 to 300
  • For brisk walking, biking, dancing or gardening; 350 to 450
  • Playing football or jogging (at a 9-minute mile pace) or swimming; 600 to 750
  • For Running (at a 7-minute mile pace) or racquetball or skiing; 750 to 900

Target Heart rate for weight loss

What is Target Heart rate?
Target heart rate is the minimum number of heartbeats in a given amount of time. It is necessary for cardiovascular fitness. It depends on a person’s age, gender, or physical fitness.

What should be the Target Heart Rate?

You need to do some higher intensity exercises for getting all the health benefits.

To check how hard you are working, calculate your Heart rate.

The basic formula for calculating the target heart rate is to minus your age from 220. Then, calculate 60 to 80% of that number.

If you have any doubts, then talk to your trainer or healthcare team for supporting you to determine your best vigor for each workout.

Before start doing the exercises, you should be careful

Before starting any fitness program, people with special health conditions like injury, lung disease, diabetes, heart disease, kidney disease, or arthritis conditions should consult your physician.

Healthy people also must talk to a doctor when you are planning to do vigorous exercise. People who have taken rest for the recent months due to any health conditions, people who are overweight or who have quit smoking recently also consult a doctor before starting your exercise programs.

In a new exercise program, you should importantly pay attention to the signals your body is giving out. Then step by step push yourself to improve your fitness level. Don’t push yourself too hard because it may harm or injure you.

If you feel pain or shortness of breath, stop exercising, and consult a physician.

And Not only Exercise, there are several other Weight loss diets which help you to lose weight naturally fast. Here is our Complete list of Weight loss Diet Posts – Click here

Did we miss anything?

I hope, you enjoyed our Weight loss exercise strategies.

Now we’d like to hear from you.

Which strategy from today’s post are you going to try first?

Or maybe I didn’t mention one of your favorite Exercise.

Either way, let us know by leaving a comment below right now.

And, If you like this post, please share your friends now!

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