Along with a healthy diet, what will help you burn fat, is a little bit of exercise. Actually, you need to move quite a bit in the day to be healthy as well. Nowadays, people cite lack of time and sedentary lifestyle as reasons for missing exercise routine in their daily life. Also, since going to the gym is not an option in the current scenario, we have to look for ways to stay fit without going to gym. We cannot stress enough about the importance of workout in staying fit, to get a toned body. In this post, we would look into 10 ways to stay fit without going to the gym.
1. Climbing stairs:
Climbing the stairs is one form of exercise that all of us can do. Running or walking up and down the stairs is a great cardio exercise that can help you drop some weight and also help in toning up the legs. You can also carry weights of 5 kg in each hand and add sort of strength training to this cardio exercise – double benefit with just one exercise.
For more fun and less stress on the body, opt for dancing. This is one of the easiest ways to keep your weight under control. Play your favourite song and wait for around 20- 30 minutes until you start sweating like hell. And then you can start extending the dance sessions and take then up to 60 minutes. You don’t need to attend any gym or studio for this, start doing this at your place itself.
Walking for at least 30 to 45 minutes in a day will not only help burn some calories, it will help clear your thoughts, reduce anxiety, stress and depression. If you do not already know, walking is a great way to relax and recharge.
4. Morning yoga:
Doing yoga in the morning would help you calm down and prepare you for the day ahead. Yoga improves blood circulation and stretches the muscles and joints, relieves pain and stiffness in the body. Yoga is an amazing way to stay fit and no wonder, even westerns have incorporated yoga into their daily routine.
5. Jumping Ropes:
This form of exercise will remind you of your childhood days and it’s an effective cardio exercise which also helps in burning off considerable calories. Start by doing 50 jump ropes, and slowly go up to 200 and then 300. When you get comfortable with the jump rope, you can go up to 500 without getting too tired.
Zumba is a workout disguised as a dance party. At first, Zumba classes drew on the music of classic Latin dances, such as the Samba, Merengue and Salsa. As it evolved over the years, Zumba has added all types of music, from hip-hop to country. Like other aerobic exercises, Zumba uses repetitive and rhythmic motion of the body’s large muscles. Thus, this will boost your heart rate and increase the flow of blood and oxygen to the body. It begins with a little warm up and is followed up with lots of dance, music, laughter and sweating. Here are more details about Zumba and how it can help burn fat.
It’s the “go-to” exercise for many people who want to reduce their belly fat. If you want to get rid of your belly fat, engage in cardio exercises as they help to burn calories and lose weight throughout your body. While sit-ups might not be the best option for losing fat overall, they do offer a lot of other benefits. Sit ups help in strengthening and toning abdominal muscles and give definition to your core area. When you strengthen your core, the posture will also improve. Having a strong core would also help you stay active through the whole day and help you burn more calories and lose weight quickly.
8. High-Intensity Interval Training: HIIT refers to high-intensity interval training exercises which helps to burn fat in minimum time. It is a combination of high and medium intensity exercises where your body picks up more calories to burn without burning muscle. You can do HIIT exercises anywhere from 5 minutes to 45 minutes. If you are serious about fitness, including strength training and HIIT will give you the maximum weight loss benefits along with following a good diet. It puts your body into an “afterburn” process where it continues to burn calories long after you have finished exercising, isn’t that awesome news! Also, no equipment is required to do HIIT exercise and you can do it in the convenience and comfort of your home. Here are some amazing HIIT exercises that you can do at home to lose weight.
9. Non-exercise Activity Thermogenesis:
When we are spending the rest of the day eating unhealthy food and glued to the laptop, rarely moving out of the chair, the extra weight is not going anywhere. Wondering what extra you would need to do – well, eating healthy is of supreme importance – following the correct diet which provides ample nutrition, just like Rati Beauty diet programs make a big difference and then comes NEAT (non-exercise activity thermogenesis). Abbreviated as NEAT, it is the energy we use for everything we do in our day-to-day life except for when we are sleeping or exercising. Using the stairs instead of the lift, squatting on the floor to lift something up, walking while talking on the phone, every activity we do while being on our feet, comes under NEAT. All these activities help to burn some amount of calories and these bits of calories spent here and there, add up to a considerable amount when you are trying to lose weight. We all know that for weight loss to happen, there should a calorie deficit and also high resting metabolic rate, which means we should be using up more calories than the amount we are consuming each day. Since most of us lead sedentary lifestyle and our jobs require us to stay scrunched up in the sitting position for long hours, the levels that lead up to NEAT decrease considerably – that’s the reason why instead of burning calories, our body tends to pile up calories and there’s buildup of fat in the body. Interestingly, researchers have proven that one could easily burn up to 2000 calories by just being on their feet for a good part of their day. Here are some ways to indulge in NEAT activities.
10. Burpees: Burpees is a very effective and fun form of workout, especially if you wish to lose fat and become lean. It speeds up the metabolism and increases your heart rate. This move works your arms, back, chest, core, glutes and legs. Burpees are loved by fitness freaks as it involves all muscle groups at the same time. Begin with as low as 5 reps per round and gradually increase them.