How to Lose Weight Without Going to the Gym: 5 Tips to Do at Home

You don’t have to suffer to lose weight. Learn how to lose weight efficiently with these five exercises at home

Those who want to lose weight can get discouraged long before they even begin this journey, thinking only of the sacrifices they will have to make and the “suffering” that losing those extra pounds entails. However, you don’t have to suffer to lose weight.

One way to make this possible is to opt for practical and fun physical activities. That is, something that does not become a boring obligation but rather fun, easy to do. As physical educator and pedagogue Leandro Twin says, it is better to do the second most effective workout in the world, all year round, rather than doing the first for only three months.

We therefore turned to a physical educator and personal trainer, Lana Pessoa, who selected five good exercises to do at home, without the need for equipment, and that will increase your daily caloric expenditure, a fundamental factor for losing weight without suffering. Check out:

1 – Squat with jump

Perform a standard squat, with your knees and hips bent, so that your glutes are facing backwards. However, when you come up, jump up. “It’s a powerful exercise to start the sequence. In it, we have a high caloric expenditure, since we move the whole body (legs, abdomen and arms to give power during the ascent). We work in a localized way, strengthening, mainly legs and glutes,” says Lana.

2 – Race interrupted

You have to stay still and simulate the steps of a run, raising your knees as much as possible. “Running involves a high caloric expenditure and, when you push your heel to the ground to lift your knee, the localized action in the glutes is enhanced,” adds the specialist.

3 – Kneeling and standing up

To do this exercise, you have to lift your entire body weight with one leg and then do the same with the other. Always alternate to stay upright. According to Lana, when you lift your entire body weight you burn a lot of calories and when you push your foot towards the ground to come back up, you focus a lot on your legs.

4 – Jumping Jacks

Classic! Open and close your hands as high as possible, while doing the same movement with your legs, making small jumps. “In this movement we work a lot on the calves, minimizing varicose veins and strengthening the shoulders. And this is very important to improve the proportion between the waist and the shoulders, in the situation of the triangle. The result will be the appearance of a thinner waist,” says the staff.

5 – Jump rope (without rope)

In this case, just simulate the movement. “If you have motor coordination, you can include punches, as if there were a punching bag in front of you. It is an exercise that works the lower and upper limbs and promotes a high caloric expenditure”, reveals Lana.

Special advice for losing weight without suffering

“My suggestion is to do each movement for 30 seconds and rest for 10 seconds walking from one side to the other. If you have energy left, repeat the circuit until you complete 15, 20 or 30 minutes. To finish the sequence, you can dance to two songs that you like, so you loosen up your body and continue to burn calories, which makes the workout even more enjoyable,” concludes the trainer.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.