Many of us may be worried about what can be done when we gain a lot of weight easily and find it really hard to lose those extra pounds. Being obese can put us at severe health risks. With an alarming increase in the number of adults who are becoming obese, there are bound to be severe health related complications associated with it, which can lead to developing medical conditions such as diabetes and heart diseases, including being affected by few types of cancer.

The best way to avoid any health related complications is to reduce your excess weight by reducing your calorie intake with the help of a strict diet plan and to burn additional calories by doing exercises. These exercises can help you shed the excess weight stored in your body and burn a good amount of calories that can help you remain fit and healthy.

1. Jump Rope:

Jump Rope
Image Source: www.wynnfitness.com

Jump Rope can always be one of the best workouts that you can do, if you are looking to burn your excess fat thereby leading to weight loss. Another big advantage is that you can do this simple and effective exercise at home and all that you would need is just a good jump rope to start doing this exercise. Whenever we come across jump rope, we would be reminded about our childhood when we used to play with it as a source of entertainment. Jump Rope is not just a fun exercise, but also one of the cardio exercises that you can do every day. You don’t have to do jump rope workouts for a longer duration as you can see the results for yourself, even if you have been able to spend about 10-15 minutes doing this exercise. Moreover, you can also learn to do this exercise correctly within a shorter time period.

Equipment Required:

• Jump Rope

How to do this exercise?

• Hold on to a handle in both your hands and begin the exercise by placing the rope behind you, in such a way that it is right at the heels.

• In order to start moving the rope, you have to rotate the forearms to your front slowly and subsequently your wrists, in order to create the momentum and swing the rope above your head.

• When the rope swings over your head, the knees should be slightly bent. Immediately upon seeing the rope passing your shins, you must jump by springing from your toes. Begin a bit slowly as you would be able to master the timing of doing it easily. Upon getting into a few jumps down, you would be able to understand when to jump on your own.

• As you reach a proper and comfortable level of speed, the wrists would start doing the work. The bearings present inside the handles actually rotate the rope by itself. This would make it even simpler to spin the rope using just your wrists.

You can do this exercise for about 20 minutes every day by taking small breaks after completing specific counts.

2. Knee-to-elbow kicks:

Knee To Elbow Kicks
Image Source: www.theactivetimes.com

Knee-to-elbow kicks are considered to be a full body exercise and are important for individuals, as it can cause weight loss. Since it is a type of cardio and strength training, your heart rate increases as you perform the workout, in addition to helping you burn a lot of calories. Moreover, it also keeps your metabolism high even after you have stopped working out.

Equipment Required:

No equipment is required to perform this exercise.

How to do this exercise?

• Start by getting into a lower plank position by keeping your body in the position of a straight line. Keep your feet shoulder-width apart and your elbows must be placed under the shoulders.

• Start bringing the right knee nearer to your right elbow and crunch.

• The right leg is to be extended behind you and then kick back.

• Now, continue to repeat the same for the specified time period that you have set for the set and switch over to the other side.

You can do 3 sets each on both sides by setting a time period of at least 30 seconds.

3. Breakdancer Kick:

Breakdancer Kick
Image Source: www.popsugar.com

This is one of the well-known exercises that will aid weight loss in individuals within a shorter period of time. It is one of the core exercises that also pushes your heart rate up, in addition to providing strength to your legs as well as your arms and is also considered to strengthen your cardiovascular fitness.

Equipment Required:

No equipment is required to perform this exercise.

How to do this exercise?

• Start by getting yourself down on the hands and knees and lift your knees some inches away from the floor.

• Now, raise your left hand as well as your right foot away from the floor and start rotating your hips to the left. Place the left heel on to the floor and start kicking the right leg to your left.

• Now, rotate the hips to your right and come back to the starting position.

• You can now try switching sides and repeat the movements again.

You can do 3 sets by setting a time period of 60 seconds per set.

4. Box Jumps:

Box Jumps
Image Source: www.t-nation.com

This exercise is a plyometric move aimed at strengthening your quads, calves, glutes and hamstrings. By doing this exercise, your heart rate is raised, apart from helping you burn a lot of calories leading to weight loss. While choosing the box, just ensure that the box doesn’t slide around or is in a position to fall over when you kick the box. Your main aim is to straight away get on top of the box.

Equipment Required:

• Plyometric Box or Plyo Box or bench

How to do this exercise?

• Start by standing and facing the box by keeping your feet within 5-6 inches of its side. Keep your feet at about hip-distance apart. Further, keep your hips and knees a little bent in an athletic stance.

• Keep your knees bent and your hips must be pressed back at the time of swinging your arms behind you in a smooth motion.

• Blow up through the balls of your feet by doing a jump right up in the air and swing your arms to the top and to your front, as you completely extend the hips and knees in order to obtain as much height as you are able to, with your jump.

• As you are at the height of the jump, you should start bending your hips and knees in order to bring them forward to be able to arrive at the top of the box.

• You must be able to land on both your feet and at the same time on top of the box, leading alongside the balls of your feet and followed by your heels. You should make an effort to do this gently by allowing your hips and knees to bend naturally in order to help absorb the shock arising from landing.

• You must ensure that your foot position over the box is maintained at about hip-distance apart.

• Without jumping, gently take a step outside the box and do a reset to continue with another repetition.

You can try to do at least 3 sets comprising of about 5 reps per set.

Image Source: www.shape.com

Claus Chackravarthi
Author

A Journalist with a passion for writing articles covering specific areas related to fitness, technology, healthcare and nutrition.

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