Weight loss exercises at home can be done in many forms, such as cardio exercise, HIIT exercise, and weight training exercise. You should choose the right exercise for your health or ask your doctor for advice to help you lose weight and prevent accidents and injuries from exercise.

How is exercising to lose weight at home good for your health?

Regularly exercising to lose weight at home may help burn fat and sugar in the blood and convert it into energy. Therefore, it may help you lose weight or keep your weight in check. It may also help strengthen your bones, reduce stress, help you sleep easily, have a good mood, increase the efficiency of your immune system, and may also help reduce the risk of serious complications as follows: ยูฟ่าเบท Regularly exercising to lose weight at home may help burn fat and sugar in the blood and convert it into energy. Therefore, it may help you lose weight or keep your weight in check. It may also help strengthen your bones, reduce stress, help you sleep easily, have a good mood, increase the efficiency of your immune system, and may also help reduce the risk of serious complications as follows:

• Obesity
• Type 2 diabetes
• Hyperglycemia
• Hypertension
• Cardiovascular disease
• High cholesterol
• Sleep apnea
• Osteoarthritis
• Arthritis
• Mental illnesses such as depression and anxiety
• Severe COVID-19 symptoms upon infection
• Some cancers, such as colon cancer, esophageal cancer, liver cancer

In addition, exercising and losing weight at home is another good option that does not require a lot of travel time or expenses. It can also be done at any time that is convenient for you.

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How to exercise to lose weight at home

Weight loss exercises at home can be done easily as follows:

1. Cardio exercise

It is a weight loss exercise at home that helps burn fat and sugar in the blood, reduces fat accumulation, and helps increase the efficiency of the heart and lungs, which may help the blood circulate and deliver oxygen to various organs in the body better. It should be done regularly every day for at least 30 minutes and you can choose the activities you like as follows:

• A brisk walk around the house
• Running in the village
• Running on the treadmill
• Cycling in your neighborhood or on a stationary bike
• Jump rope
• Aerobics dance

2. High Intensity Interval Training (HIIT)

It is a weight loss exercise at home that is similar to cardio, but will use more force and use more energy to help lose weight, control weight, burn calories and build muscle. It is also a short-term exercise of about 30 minutes. During exercise, you should not stop for more than 30 seconds, but will use it as a way to relax a little and then gradually increase the force. Examples of high-intensity exercises may be as follows:

• Do 30 push-ups and rest for 30 seconds. Alternate until you complete the set or the allotted minute.
• Run on the treadmill or in place by running continuously for 50 seconds, then rest for 10 seconds by slowing down or jogging and increasing the running power again. You should do it until you complete the set or the specified minute.
• Jumping squats should be done continuously for 50 seconds and rest for about 10 seconds. During the rest, you may do other warm-up exercises such as stretching your arms and legs, jogging in place, and then returning to jumping squats as before. You should do them until you complete the set or the specified minute.
• Burpees are a series of jumps followed by push-ups. Do them continuously for 50 seconds, rest for 10 seconds. During the rest, jog in place and return to the burpees . Continue until the set is complete or the allotted minute is up.

3. Exercises to strengthen abdominal muscles

It is a home weight loss exercise that helps reduce belly fat, control weight and strengthen the upper, middle and lower abdominal muscles. The exercise postures are as follows:

• Basic Crunch: Start by lying face up straight on an exercise mat. Then lift both legs perpendicular, close together with the soles of the feet touching the floor. Bring both hands to touch the sides of your head. Lift your body slightly and tighten your stomach. Then lie down. Repeat about 15 times per set. Do this position 3-4 sets.
• Plank position : Start by lying face down on an exercise mat, then place both elbows perpendicular to the mat and lift your body up, with both feet pointing up as well. Tighten your stomach and hold for 10 seconds. Do at least 3-4 sets.
• V-Ups (V U ps) start by lying face up on an exercise mat with your body straight. Then raise both hands above your head, keeping your upper arms close to your ears. Lift your torso and both legs close together and straighten them up at the same time, resembling the shape of a V. Then slowly lower your torso and legs and raise them up again. Do this 10 times per set, a total of 3 sets.
• Bicycle C runches: Start by lying face up on an exercise mat and lift both legs perpendicular, with the soles of your feet flat on the floor. Bring both hands to touch your ears and lift your body slightly. Then lift both legs above the mat and bend one leg toward your body and straighten the other leg out. Then alternate back and forth like riding a bicycle in the air. If you lift one leg, twist your body to that side as well, keeping your knees and elbows as close to each other as possible but not touching. Alternate left and right 15-20 times per set, about 3-5 sets.

4. Resistance exercise

Here are some home weight loss exercises that can help increase muscle strength and burn fat. Examples of resistance exercises include:

• Sit-ups
• Push-ups
• Stand and bend
• Weight lifting or dumbbells
• Hanging on
• Pull rope exercise
• Back Muscle Exercise with Lat Pulldown Station

Each type of home weight loss exercise is different, so you should prepare equipment such as exercise mats, gloves, knee and elbow pads for safety and to reduce the risk of injury. Or you should have a trainer to give advice on appropriate exercise, especially high-intensity exercises, muscle-building exercises and resistance exercises.