7 Best Fitness Exercises For Weight Loss: 1 Week Home Workout Plan

Hello readers! It is no secret that maintaining a healthy weight through exercise is essential for the effective functioning of the body. Not only does it help to keep you fit, but it also reduces the possibility of heart disease and type 2 diabetes.

Shockingly, as reported by the World Health Organization, more than one billion people worldwide are afflicted with obesity, and the numbers are increasing day by day. While this news is alarming, through exercise and workout routines, you can prevent getting overweight and obese and avoid health disorders.

A 20-minute daily workout can help burn calories, improve mood, boost metabolism, keep the muscles and bones strong and reduce the risk of disorders. This blog will highlight how to maintain your fitness for weight loss with 7 simple exercises. So, read on!

Table of Contents

1. 7 Best Workouts To Lose Weight

2. 7-Day Home Fitness Plan For Weight Loss

3. Why Are Workouts Important For Fitness?

4. The Final Say

5. FAQs

6. References

7 Best Workouts To Lose Weight

Weight loss requires fitness maintenance in a person’s physical and mental state. Therefore, we have listed the weight loss workouts that are easy to do and give positive results:

1. High-Intensity Interval Training (HIIT)

If you need to shed some pounds within a short period, include HIIT in your exercise program. HIIT (high-intensity interval training) is the one of the most effective workouts for weight loss. It is a workout practice involving brief recovery periods and alternating between short and intense bursts of exercises. This helps to maintain your fitness for weight loss.

It is one of the most effective exercises for burning calories and can be adapted to various exercises like body weight, sprinting or cycling. Some of the HIIT exercises are:

• Jumping Jacks

• Push-ups

• Russian Twist

• Mountain Climbers

• Jump Rope

• Burpees

• High Knees

• Lunge Jumps

2. Running

It is the simplest and easiest exercise that anyone can do to lose weight. It can even be done inside the home, like spot running or treadmill running. However, running outdoors in fresh air gives the best experience and better results. 

If you are on the same journey, you can practise running to lose weight and build stamina. You can also add walking to lose weight after coming from an intense run, as it will help you cool down your body and also repair the engaged muscles. This further proves to be beneficial for improving your fitness for weight loss.

Also Read: Get Your Heart Racing! All You Need to Know About Cardio

3. Cycling

Do you remember when you took your last cycle ride? Cycling is essential not only for health but it is eco-friendly as well. It is a loving activity workout that you can enjoy either solo or in a group. Cycling is a low-impact workout and can be easily performed by anyone. It improves your muscles and joints and also promotes weight loss. Start enjoying this fun-loving activity with your friends and maintain your fitness for weight loss.

4. Swimming

If you love water, then this exercise is for you. Swimming is a enjoyable and playful for of full-body workout that burns calories at a faster rate. It is gentle on joints and thus primarily benefits those with joint issues and injuries. You can give it a try if you are looking for fast weight-loss exercise.

5. Jump Rope

If you want to improve your fitness and coordination while enhancing your balance, jump rope can be your best option. It requires only a rope and some space, and it's done. It is an effective cardiovascular exercise that engages multiple muscle groups, enhances coordination, and burns calories at a high rate, making it an excellent tool for weight loss. You can try jump rope for home fitness and weight loss.

6. Strength Training

Strength training involves lifting weights or using resistance to lose weight and build muscles. It is  essential for increasing your metabolism and sculpting your body. Consult a fitness trainer for a personalised strength training plan. If you are a beginner, you can get a fitness plan and personal guidance from the best industry coaches of ToneOp app. 

7. Yoga

You can also enhance your physical and mental health by practising yoga, which involves postures, breathing exercises, and meditation. Different yoga poses work for different features. Some asanas work to reduce stress, some for mental clarity, and some for building stamina.

Yoga is a perfect choice for weight loss. Asanas, like surya namaskar, involve all the body stretches that help burn body fat and promote weight loss. So, practice yoga regularly if you want to lose weight.

7-Day Home Fitness Plan For Weight Loss

Here is a weight loss workout plan that you can do in a week. Make sure you take it gradually to avoid the risk of injury or overstraining. Follow this plan: 

Why Are Workouts Important For Fitness?

When we wish to maintain a fitness routine, apart from having balanced nutrition, it’s important that we also incorporate a workout routine. Workouts are essential for various reasons:

1. Foundation Of A Healthy Life

Taking a healthy and nutritious diet and regular workouts are the two major pillars of a healthy life. Wholesome living does not mean looking good; it is all about how fit you feel mentally and physically. Workouts promote better heart health, help to strengthen muscles and improve flexibility. 

Also Read: How To Make Health And Fitness A Lifestyle? 

2. Mental Well-being

Nowadays, mental health is very important. By exercising, your body releases endorphins, also known as “feel-good” hormones, that help reduce stress and anxiety while leaving you with a positive outlook.

3. Weight Management

One of the most apparent reasons a workout is essential is its role in weight management. Exercise helps burn calories, essential to any weight loss or maintenance plan. They boost the metabolism and increase the stamina to do further activities.

4. Improved Sleep Quality

Exercise also helps to improve sleep quality. It regulates your sleep pattern, leading to better sleep quality and overall feeling of restedness. So, if you are dealing with sleep issues or want to maintain a healthy sleep cycle, just start doing light to moderate exercise like stretching or walking. You will observe the changes in your sleep cycle.

5. Enhanced Immune Function

Exercise augments the immune system by maintaining proper metabolism, preventing the accumulation of toxins and their removal via sweating. Additionally, they improve the circulation of blood and immune cells. Furthermore, if you fall sick or get injured, moderate exercise can speed up your recovery process. 

The Final Say

Finally, after understanding the benefits of a workout, you can start your suitable one. The above-mentioned workouts are easy to do and are effective for weight loss. You can try them at your home or outside while enjoying nature. 

Fitness for weight loss can make you live a more healthy and active life. All you need is a little push to kick-start your journey. You can also get help or consultation from the fitness experts at ToneOp. The tutorial video presented at the ToneOp App will help you learn each exercise step by step. Our weight loss workout plan can be beneficial for your health.

FAQs

1. What are some good workouts to lose belly fat?

Workout to lose belly fat includes

• Planks

• Bicycle Crunches

• Mountain Climbers

• Russian Twists

• Burpees

  
  

2. What are some home fitness exercises for weight loss?

Home exercises for weight loss include:

• Jumping Jacks

• Push-Ups

• Squats

• Lunges

• High Knees

• Running

• Jogging

• Yoga 

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.