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.
The average sedentary adult will reach a level of oxygen consumption close to 35 ml/kg/minute during a maximal treadmill test (where you’re asked to walk as hard as you can). Translated, that means the person is consuming 35 milliliters of oxygen for every kilogram of body weight per minute. That’ll get you through the day, but elite athletes can reach values as high as 90 ml/kg/minute! How do they do it? They may have good genes for one, but they also train hard. And when they do, their bodies adapt. The good news is that the bodies of mere mortals like the rest of us adapt to training too.
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.
Here’s how to do Skipping:
Stand with your feet shoulder-width wide apart and then hold the jump rope’s handles firmly. Swing the rope over your head and jump quickly as the rope nears the front of your feet. You might need a bit of practice to get going at a faster rate, which comes with regular practice.
2. Jumping Jacks
The Jumping jack is a full body exercise which mainly focus on your quads. In lesser degrees, it also impacts your shoulders, abs, groin, calves, lower and upper back, hamstrings, and outer thighs.
Here’s how to do Jumping Jacks:
Stand straight with your feet together and hands along with your thighs. Now, jump with your feet spread sideways and arms above your head at the same time. Then jump back to the normal position. 30 minutes of jumping jacks can help you shed 200 calories. Though, doing it continuously could be challenging and repetitive. Thus, break them into three sessions of 10 minutes each and get a 5-minutes rest in between.
3. Stair Training
This aerobic exercise mainly targets your calves, hamstrings, glutes, and quads. Apart from toning your lower body, it also boosts the stamina of your cardiovascular system.
Walk up and down the stairs for 15–20 minutes at a steady pace. Then slowly increase the time to 30 minutes and your speed to a faster rate.
4. Butt Kicks
This exercise will work on your hamstrings and glutes.
Here’s how to do Butt kicks:
Stand with your feet shoulder-width apart and bend your arms towards to your sides. Bend your right knee like you are jogging and touch your butt with your 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
This exercise works upon the main muscles are the abs, glutes, hips, and the legs.
Here’s how to do Mountain Climber:
First get into a high plank position with your core tight. Now, bring your right knee up towards the center of your stomach and very quickly switch to the left leg. Start with a slower pace and increase it gradually. Do 1–2 sets of 8–10 repetitions. It is needed to line up your body properly during this exercise.
6. Bear Crawls
This exercise will strengthen your whole body and will increase muscle power. It boosts your metabolism and improves cardiovascular health greatly.
Here’s how to do Bear Crawls:
You have to get down on your legs and hands, with your knees slightly bent, but with your back flat. Now start to 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 powerful full-body exercises which increase your blood circulation, heart rate, strength, and flexibility.
Here’s how to do Burpees:
First you have to stand with your feet shoulder-width apart and then do a squat position. Now start to 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 improves posture and stability and works greatly on your lower body.
Here’s how to do Squat Jacks:
Stand with your feet together and hands together with 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 will give a complete warm-up to your body. Also, It strengthens your arms, chest, upper and lower back, and abs.
Here’s how to do Inchworm:
Stand with your feet shoulder-width apart. Then, you have to bend at your waist and let your hands touch the floor. Now, walk your hands forward to reach a plank position. Once you are in the plank position, walk your feet on the way to your hand and stand. Practice 2–3 sets of 10–15 repetitions each.
10. High Knees
The high knees exercise burns more calories and increases your metabolism.
Here’s how to do High Knees:
Always starts with standing up straight with your feet shoulder-width apart. Lift your knees up to the waist level and then drop your feet slowly down. Repeat with the other leg as well. This completes just one cycle. Practicing sets of 30 seconds each as long as you can comfortably manage helps.
11. Donkey Kicks
This exercise primarily works on your glutes and hips.
Here’s how to do the Donkey Kicks:
First you have to get down on all fours so that your hands are below your shoulders and your knees are aligned along your hips. Now kick your right leg in the air and then bring it back gently. Repeat with left leg. Complete 3 sets of 15–20 repetitions each.
Corkscrew exercise mostly works on abs and obliques.
Here’s how to do Corkscrew:
You have to lie on your back and then tuck your hands below your butt for support (only if it’s required). Lift your legs up perpendicular to the ground, while sucking in your navel. By keeping your legs together, now make a whole rotation with your legs. Just make sure your abs are tight at all during the exercise.
13. Flutter Kicks
This exercise is mostly concentrates on your abdominal muscles and helps you reduce your waistline.
Here’s how to do Flutter Kicks:
First lie straightly on your back while your hands are put below your lower back for support. Then, Lift up your legs 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 will help improves your coordination and balance while strengthening the cardiovascular system.
Here’s how to do Skaters:
First you have to 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 on the way to 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 will help develops your core strength and will reduce the lower back pain.
Here’s how to do Plank Jacks:
Come into the push-up position with your feet together. Hop your feet on the side as much as you comfortably can and rest on your toes gently. Hop back to normal position by bringing your feet together. Practice plank jacks for about 30 seconds to 1 minute.
16. Box Jumps
This exercise aids in developing muscle fibers by extending the muscles of the quads, hamstrings and glutes – and then contracts them in an explosive upward momentum.
Here’s how to do 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, just bend your knees, swing your arms, and land on the box lightly. To return, just step back one foot at a time. In order to perfect a box jump, you must develop agility, coordination, accuracy and balance.
17. Invisible Jump Rope
This exercise works on your calves, hamstrings, and glutes.
Here’s how to do Invisible Jump Rope:
This is very similar to skipping except that you do not use an actual rope. You have to 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 keep swinging it.
18. Jumping Lunges
This exercise helps you tone your butt and thighs and also can boosts your cardiac health.
Here’s how to do Jumping Lunges:
First 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 then switch your leg positions. Jump again and return to the normal position.
19. Jump Forward Jogs
Here’s how to do Jump Forward Jogs:
Start with your feet hip-width apart standing up and then bend your knees. Swing your arms back and then forward, and take a big giant jump landing gently on your toes. Jog backward to the position where you started.
20. Sprinters Sit Ups
Here’s how to do the Sprinters Sit Ups:
Starts with a sitting position with your arms bent at right angle and your legs extended in front of you. Now, involving your obliques, you have to lift your left leg with left knee and bring right elbow to the left knee. Then get back to starting position and repeat it on the other side.