51 Effective Weight Loss and Fat Burning Exercises

Which are best exercises for weight loss?

Are there any effective weight loss exercises at home possible?

You might have many such questions and I am here today to answer all of these. If you remember your people from your great grandparent’s age were not overweight, most of the people were fit. That was because their activity levels were high, they did not eat fast food, food was less adulterated and pollution levels were low, so stress was also low. Technology has changed our life nowadays. But a proper lifestyle is the rescue. Weight loss is 70% food and 30% exercise along with rest. If you focus on only any one factor you cannot get a toned body. In this post, I have written about different types of weight loss and fat burning exercises which will help you to get your desired weight.

 

Warm-up Exercises to Lose Weight

Exercising increases our body temperature. As the name suggests Warm up is heating up our body a bit before starting the actual exercise. It is done to prepare our muscles for strenuous activities carried out during exercise. If we skip the warm-up part, our muscle will get a sudden jerk and this may lead to serious injuries and stress.

Ideally, the warm-up exercises should be done in correspondence to your workout to target the particular muscles. Do the same workout with a low intensity to warm up exact muscles. There are some simple yet effective warm-up exercises which are miscellaneous and can be done before doing any workout. This will ease your muscles and prepare you for your workout. (1)

1. Body Rotations

Body Rotations are best for loosening tensed and tightened muscles. It relaxes your muscles by releasing stress and lethargy and making you feel fresh.

Technique:

1. Start from topmost part of your body that is the head. Rotate your head clockwise and anticlockwise for 5 times each.
2. Do shoulder rotations clockwise and anticlockwise for 5 times each.
3. Rotate your torso clockwise and anticlockwise for 5 times each.
4. Move it left and right to loosen back muscles.
5. Sway each of your legs to and fro for 5 times.
6. Rotate your ankles clockwise and anticlockwise for 5 times each.

2. Chest Expansions

Chest expansions are excellent for your shoulder and chest muscles. (2)

Technique:

1. Stand straight and put your hands by your sides.
2. Join your palm without folding your hands.
3. Move your hands back in a horizontal manner.
4. Repeat 5 times.

 

3. Half Jacks

Half Jacks involve your lower back, quads, and calves. They can be used as filler to transition from one exercise to another. Half jacks can be high impact, which involves you jumping high or low impact, involving you jumping low. They are used to train your calves.

Technique:

1. Stand straight with your legs wide apart.
2. Keep your arms straight by your side.
3. Jump up while pulling your legs closer to each other.
4. Repeat the process several times.

4. Spot Jog:

This is an effective way to burn calories. Since spot jogging can be done at home this can be an effective exercise in your workout routine. For spot jogging to really work and help you lose weight, it is important that you jog at an intensity which gets you pumped up.

Technique:

1. Lift your feet about an inch or two off the ground and stretch out your arms and cross them to warm –up.
2. Hop from one foot to another and keep moving your arms as you keep jogging in place.
3. Increase the intensity of your jogging by lifting the knee higher and keeping your thigh parallel to the ground.
4. Increase the speed of your jogging by alternating between each foot faster.
5. Alternate intense periods of jogging with a more relaxed period of jogging to maintain energy.

5. Short Jumps

This is a good exercise to do if you are short on time. Jumping for only five minutes can increase your heart rate and body temperature, which preps your body to start burning fat. (3)

Technique:

1. Stand straight with your arms straight by your side.
2. Imagine a jumping rope (or you can actually use a jumping rope) and jump up with both your feet to let the rope pass.
3. Make sure that your feet are pressed close together through the entire routine.

Stretching Exercises for Weight Loss

Stretching exercises help your muscles become more pliant and loose. It is best to do stretching exercises after workout sessions are your muscles are warm and thus more susceptible to such exercises. It helps you cool down and relax after an intense period of heavy exercise. In fact, stretching decreases any risk of injury and helps your joints move through their entire range of motion.

6. Stretching up, down and sideways

These exercises help you stretch the muscles of your upper body and help you relax or cool down after an intense workout session. (4)

Technique:

To stretch up:

1. Stand with your legs wide apart and arms by your side.
2. Jump up and grab onto a pole or some fixed sturdy object.
3. Stay as long as your grip holds.
4. Repeat the process several times with alternating grips, that is, with your palms close together or far apart.

To stretch sideways:

1. Stand with your legs wide apart and your arms by your side.
2. Stretch your left arm upwards and grip your waist with your right hand.
3. Bend towards your right side keeping your hips as straight as possible.
4. Hold the position for as long as you can.
5. Slowly lift your body back up.
6. Repeat the same process for your other side.

To stretch downwards:

1. Stand straight with your arms by your side and your legs far apart.
2. Bring your arms close together.
3. Slowly bend forward and try to touch the toes of your right foot with your both your arms.
4. Slowly lift your body back up.
5. Repeat the same process for your other side.

7. Hamstring Stretch

Like all stretches, it is always safe to do these stretches at the end of a workout session when your muscles are warm and pliant. If you are usually desk-bound for most of the day, these stretches can be beneficial for you and are great for maintaining your knees, hips and back muscles.

Technique:

1. Lie flat on your back.
2. Try to lift your left leg as high as you can while you keep your pelvic region flat against the ground.
3. Hold your lower thigh with both your arms and try to move it towards your head without exerting too much pressure.
4. To stretch your calve muscles, flex your foot outwards.
5. Hold the position for 30 seconds.
6. Slowly lower your leg down.
7. Repeat the same process to stretch your other hamstring.

8. Butterfly stretch

This stretching exercise helps your stretch out your lower back, hips, groins and inner thighs.

Technique:

1. Sit with your back straight with the soles of both your feet touching each other.
2. Slowly bend both your knees downward as far they can comfortably go.
3. Pull the abdominal region inward gently and slowly bend forward with the help of your hips.
4. Grab your feet with your hands and use this grip to gently bend forward further.

9. Cat stretch

This stretching exercise helps you to target the muscles of your lower back. It helps reduce lower back problems and may even work to prevent further discomfort if done properly.

Technique:

1. Come down on all fours (your hands and knees) on the ground.
2. Ensure that your hands are spread as far apart as your shoulders.
3. Your knees should be as far apart as your hip-width.
4. Your back should be flat in the air.
5. Arch your back towards the direction of the ceiling, while engaging your abdominal muscles as if you’re pulling your navel region towards your spine.
6. Breathe in deeply as you hold this position for 10 to 30 seconds.

10. Quad stretch

This stretch focuses on your front thigh muscles or your quadriceps.

Technique:

1. Stand straight with your feet as wide apart as your hip width.
2. Pull in your abdominal muscles.
3. Keep your shoulders relaxed.
4. Bend your legs as you lift the heel of your foot slowly towards your buttocks.
5. Grasp your foot using your opposite hand.
6. Gently bring your foot down.
7. Repeat the same process for the opposite side.

Aerobic Exercises for Weight Loss

Aerobic exercises involve the use of your large muscle groups and usually maintain some sort of rhythm. These exercises help strengthen your heart, lungs as well as the cardiovascular system by encouraging your body to deliver oxygen through the entire system quickly and efficiently. They cause you to breathe faster and increase your heart rate. These exercises can usually be maintained for at least 10 minutes.

11. Spot Jogging

This exercise helps you engage your core muscles and increase your heart rate as well as body temperature. This, in turn, helps your body burn excess fat. This exercise is easy to do and does not involve the use of any equipment.

Technique:

1. Stand straight with your arms by your side.
2. Slowly lift your foot an inch or two of the ground and start hopping from one floor to another.
3. Engage your arms to warm-up your upper body.
4. Slowly start lifting your knee higher, keeping your thigh parallel to the ground.
5. Increase your speed by alternating between each foot faster.
6. Alternate between an intense period of jogging with a more relaxed pace to conserve your energy

12. Running

Running helps you strengthen your knees as well as other joints. It also initiates the release of a hormone called endocannabinoids that encourages your body to feel relaxed and happier. It also helps you burn a lot of calories and keeps your body fit.

Technique:

1. Stand straight, keeping your body in a relaxed stance.
2. Keep your gaze straight ahead in front of you; do not look down as it can strain your neck muscles.
3. Keep the wrists loose while gently cupping your palms; not too loose nor too tight.
4. Extend your arms out and keep them at a 90-degree angle with your elbow.
5. Ensure that you’re breathing in deeply and steadily.
6. Your stride length should be comfortable and effortless, do not push your leg too far forward, and not make it too short.
7. Increase your pace gently to conserve energy.
8. While hitting the ground heel-first come naturally, try to go for a mid-foot strike as it helps more with shock absorption.

13. Skipping

This exercise is easy to learn and can be done anywhere. It is best if you neither do it on a surface that is nor very hard, like a mat or a hardwood floor, as it reduces the risk of injury. The bottom part of the handles of the rope you use should reach your armpits if you keep your foot on the middle part of your rope.

Skipping is an easy exercise with many health benefits.

Technique:

1. Stand straight with your arms in front of you; your elbows should be close to your body and your hands close together.
2. Grip the handles firmly, but not too tight.
3. To start, place your jump rope behind you and then swiftly turn it over and above your head.
4. Catch the rope with your toes and slowly lift your heel to release the rope.
5. Keep repeating this process until you become comfortable spinning your jump rope.
6. Now, slowly start spinning your rope as you jump with both of your feet along with it.
7. Your arms should be by your side with your elbows pressed into your body.
8. You should spin the rope using the wrist and not your arms.
9. The heels of your feet should not touch the ground, and your body should be as erect as possible.

14. Elliptical Trainers

Elliptical trainers are stationary machines that are used to simulate walking, climbing the stairs, etc., without putting a lot of strain on your joints. They are considered to be excellent for use in cardio training and can burn a lot of calories very quickly. They are easy to use and considered to be low impact as they take away a lot of strain from your joints.

Technique:

1. Grasp the handlebars as you place your foot on the pedals one by one.
2. Keep your feet aligned with the edge of the pedals; this will allow you to avoid putting any strain on your hips.
3. While keeping your spine as straight as possible pull in your abdominal muscles and slightly thrust your pelvis out. Ensure that your head is kept upright and that you are facing forwards.
4. Whether you grip the stationary handlebars or the moving bars to get some upper body exercise, ensure that your grip is not very tight. Your shoulders should be relaxed and bent slightly backward and your elbows should be bent slightly.
5. Bend your knees a little bit as you start to pedal forward

15. Biking

Biking helps you stay active and get fit. It also helps increase your aerobic fitness, strength, and stamina. As biking involves most of your major group of muscles, it is a very good form of exercise.

Technique:

1. Pick a bike where you can lower the seat until you can rest your feet on the ground. The top tube of your bike should not be pressing into you; if it does you should opt for a smaller sized bike.
2. Practice getting on and off your bike by pressing your brakes as you lean the bike towards you to get on.
3. Make sure that you press the brakes while getting off as well.
4. Practice gliding on your bike by pushing the bike with your feet and lifting them both into the air.
5. If you find that you need to use one foot to correct your balance, then start again.
6. Keep doing this till you can glide with your feet in the air for at least three seconds.
7. Keep your gaze fixed in front of you instead of downwards.
8. Now, if you are able to maintain balance while gliding, start to use your pedals.
9. Keep one foot on the ground and one foot on the pedal, push downwards and move your other foot on the other pedal as you slowly start gaining momentum.
10. Once you feel comfortable, raise your seat enough so that you are able to reach the pedals with both your feet bent slightly.

Here is an amazing workout session by Bipasha Basu courtesy Good Health 24/7

Anaerobic Exercises for Weight Loss

Anaerobic exercises involve brief periods of intense workout where your oxygen demand exceeds your oxygen supply. It makes use of the energy that has been stored by your muscles. These exercises help your body to tolerate and get rid of lactic acid much more efficiently. These types of exercises help build muscles mass, increase muscles strength and also protect your joints.

16. Quick push-ups

Push-ups are an efficient, simple and quick way to build your upper body and midsection strength. It helps you gain some muscle mass, burn some calories and improves your endurance.

Techniques:

1. Keep your arms firmly on the floor directly beneath your shoulders.
2. Your toes should be firm ground on the floor.
3. Keep your back straight and off the ground, and tighten your abdominal muscles.
4. Begin to lower your body towards the ground while keeping your elbows close to your body.
5. Your entire body, from your head to your toe, should be in a straight line.
6. Keep your gaze locked in front of you so as to keep your neck straight and in a neutral position.
7. As you push back into the starting position, exhale to engage in your core.

17. Sit-ups and Crunches

While sit-ups and crunches are often used interchangeable during workout routines, these exercises are not completely the same. Both crunches and sit-ups help you strengthen your abdominal muscles. But sit-ups also help you to work on your hip-flexors as well as your leg muscles. Crunches involve you lifting your shoulders and upper backs off the ground whereas crunches involve you lifting your entire upper body so that you assume a semi-seated position.

Technique:

1. Lie flat on your back with your hands beneath your hands beneath the region where your neck meets your shoulders.
2. Keep your elbows pointed towards both sides of the room.
3. Lift your knees and keep your feet hip-width apart and firmly placed on the ground.
4. Exhale and pull your belly button back towards your spine as you lift your body gently upwards.
5. Use only your hips and waist.
6. Keep lifting your body till your torso is only a few inches away from your thighs.
7. Repeat the process several times.

18. Squats

Squats are a full body exercise that helps you burn excess fat, gain muscles mass, strengthen your body and also increase your fitness. These exercises also help your balance as well as your flexibility.

Techniques:

1. Stand straight with your head facing forward and your chest pushed outwards.
2. Keep your feet apart, either shoulder-width or more.
3. To maintain balance, extend both of your arms out in front of you.
4. Start lowering down your body as if you are sitting in an imaginary chair while facing ahead and leaning your upper body a bit forward.
5. Arch your back as you are lowering your body and keep your thighs parallel to the floor.
6. Ensure that your knees and ankles are in a straight line.
7. To go back to the starting position, push on your heels and keep your body tight as you go up.

19. Lunges

This exercise can be performed anywhere and are easy to incorporate into your routine. Lunges tone your leg muscles as well as your buttocks.

Technique:

1. Your upper body should be straight and erect.
2. Your shoulders drew back, and relaxed.
3. Keep your gaze fixated in front of you.
4. With one leg, step forward and bend till your knees and hips are almost in a straight line.
5. Your knee should be bent at a 90-degree angle, and directly above your ankle.
6. Your other knee should not touch the ground.
7. Push on your heel to get back to the original position.
8. Ensure that your weight is balanced on your heel as you push back on it.

Dumb-bell Exercises to Lose Weight

Dumb-bells are small weights that are used in a variety of exercises. Using heavier weights helps you to increase your muscles mass, build and strengthen muscles. Paired with aerobic exercises they improve your cardio health as well as help you lose weight.

20. Dumb-bell Bench Press

This exercise targets your chest and triceps. It is a type of strength building exercise.

Technique:

1. Lie flat on your back on a hard surface, with your feet pressed against the ground.
2. Extend your arms fully outwards with your shoulder blades pulled backward and your chest sticking out.
3. Keep the dumbbells in your hands directly above your sternum.
4. Slowly lower both dumb-bells on both sides of your chest.
5. Pause for a few seconds and then push your dumb-bells back into the starting position.
6. Repeat several times.

22. Shoulder Press

This exercise helps you target your shoulders and strengthen them.

Technique:

1. Hold the dumbbells in both your hands and sit on a bench with back support.
2. Keep your dumbbells upright and rest them on the top part of your thighs.
3. One by one, raise your dumbbells as high as your shoulders.
4. Rotate your wrists so that your palms face forwards,
5. Exhale as you push both your dumbbells upwards till they both touch at the very top.
6. After a short pause, inhale as you slowly lower both your dumbbells back down towards your shoulders.
7. Repeat the process several times.

23. Lateral Raise

This exercise is good for building some width in your upper body. It strengthens your shoulders and also targets the sides of the deltoid muscles.

Technique:

1. Stand straight with your feet shoulder-width apart.
2. Let your arms hand by your sides.
3. You should be gripping two dumbbells with your palms facing your thighs.
4. Extend your arms towards your side till they form a straight line with your shoulders.
5. Hold the position for some time and then slowly lower your arms back to the starting position.

24. Bicep Curls

As the name suggests, this exercise targets your biceps. They help strengthen and tone your biceps.

Technique:

1. Stand straight with a dumbbell in each hand.
2. Pull your elbows close towards your torso.
3. Rotate your wrists so that your palms face forwards.
4. Exhale as you contract your biceps and raise each dumbbell till they are at level with your shoulders.
5. While holding this position, squeeze your biceps.
6. Inhale as you slowly start lowering both your dumbbells back to the original position.

Yoga Exercises for Weight Loss

Yoga not only improves your physical health but your mental health as well. They are often used to improve the health of your digestive system, build muscles strength, increase flexibility and also relax your mind.

25. Suryanamaskar

Suryanamaskar helps you to improve your blood circulation and is extremely beneficial for the proper functioning if your stomach, liver, and nerve centers. It works best when done in the mornings on an empty stomach.

Technique:

1. Stand straight with your weight distributed equally in both your feet and your arms by your side.
2. Relax your shoulders and expand your chest outwards.
3. Lift up both your arms as you breathe in.
4. Breathe out as you bring your arms together in front of you and clasp them together in a prayer position.

26. Virabhadrasana

This pose helps to strengthen your back, thigh, shoulder and arm muscles. It is also known as the warrior pose. It is one of the best Shilpa Shetty yoga for weight loss pose.

Technique:

1. Stand straight with your legs wide apart, at least three to four inches.
2. Turn out your right foot at a 90-degree angle and your left foot at a 15-degree angle, till the arch of your left foot is aligned with the heel of your right foot.
3. Raise both your arms until they form a straight line with your shoulders.
4. Ensure that your palms are facing upwards.
5. Exhale as you bend your right knee till it forms a straight line with your ankle.
6. Turn your head towards your right and gaze ahead.
7. Stretch your arms further as you gently thrust your pelvis downwards and hold the position for a few seconds.
8. Inhale as you gently lift up your body.
9. Exhale as you slowly lower your arms back down.
10. Repeat the same process for the opposite side.

27. Chaturanga Dandasana

This yoga pose is best when done on an empty stomach. It is dedicated to your spine and is similar to a push-up.

Technique:

1. Lie down on your stomach, with your toes firmly pressed on the ground and your palms directly beneath your shoulders.
2. Spread out your fingers and grip your mat tight, enough so that a small pocket of air is trapped between the palms of your hand the mat.
3. Breathe in and stretch your body from your head to your toe.
4. Breathe out and lower your body down in a half-push, ensuring that your upper arm stays parallel to the mat.
5. Your elbows should gently touch the sides of your ribs as you are lowering down your body.
6. Stretch your entire body as you hold this pose.
7. Gently exhale as you lower your body back to the starting pose.

28. Sarvangasana

This pose helps you strengthen your shoulders and back and allow more flexibility to your spine. It also helps supply more blood to the brain and nourishes it. It is one of the best Baba Ramdev yoga asanas for weight loss.

Technique:

1. Lie flat on the back, with your arms on both sides of your body.
2. In one swift movement move your back, legs, and buttocks high enough so that your body balances on your shoulder.
3. Use your hands to support the back.
4. Move both the elbows close to each other as well as both of your arms along the back so that they slowly approach the shoulder blades.
5. The weight of your entire body should be balanced on your shoulder and your upper arms, no the neck, and the head. Straighten your back by pushing your elbows onto the floor and your hands onto your back.
6. Make sure that your keeping legs firm. Move your toes till they are on a straight line with your nose and then point them upwards.
7. Ensure that your neck is not pushed into the ground; rather keep it strong by slightly tightening your neck muscles. If you think you feel some kind of pressure on your neck, immediately move out of this position.
8. Maintain this posture for at least 30 to 60 seconds while breathing deeply.
9. In order to move out of this pose, slowly bring your knees towards your forehead and lower your hands towards the floor with your palms facing downwards.
10. Without lifting or moving your head, gently lower your spine, column by column and then lower your legs.
11. Rest in this position for at least one minute.

29. Kapalbhati

This pose helps stimulate abdominal organs and increase your metabolic rate. It energizes the body and calms, relaxes and uplifts your mind.

Technique:

1. Sit straight with your palms facing upwards, placed on your knees.
2. Take in a deep breath.
3. While you exhale, pull your stomach in. Keep your right hand on your stomach to feel your abdominal muscles contract.
4. As you relax your abdominal region, air will naturally flow into your lungs.
5. Do this for 20 times to complete one cycle.

Abs Exercises for Weight Loss

Abs exercises are those which have an impact on your abdominal muscles. They are cardio exercises which help burn your overall fat as well as define and tone your abdominal muscles.

30. Simple Crunches

This is a simple and basic form of abs exercise.

Technique:

1. Lie with your back flat on a mat.
2. Lift your knees and bend them.
3. Keep your arms crossed and place them in front of your chest.
4. Ensure that you are facing the ceiling.
5. Raise your head using your abdominal muscles.
6. As you inhale, gently lower your body.

31. Side Crunches

This is a good variation of a simple crunch exercise, to make it a more intense.

Technique:

1. Lie with your back flat on the ground.
2. While you keep your torso straight, bend both your knees while you bring them together to one side and rest them on the floor.
3. Rest your clasped hands behind your head.
4. Lift your shoulders off the floor as you would do during a simple crunch motion.
5. Ensure that your shoulders even.
6. Lift both your knees back up towards the center and then push them down to the other side.
7. Lift up your shoulders and perform another crunch.
8. Keep repeating several times on alternating sides.

32. Twist Crunches

This helps you strengthen your abdominal muscles, specifically your lower, central and upper ones.

Technique:

1. Lie flat on your back, keep your knees bent as place your feet firmly on the floor.
2. Rest your right ankle on top of your left knee.
3. Clasp your hands together behind your head.
4. Lift up your head, shoulders and upper body towards your right knee.
5. Keep your abdomen tight as you twist your upper body towards your right knee.
6. Hold this position for 10-20 seconds.
7. Gently lower your body back down to the starting position.
8. Repeat the same process for your other side.

33. Reverse crunches

This another variation of the simple crunch exercises.

Technique:

1. Lie with your back flat on the ground, your hands clasped behind your head and your feet firmly pressed on the ground.
2. Keep your lower back pressed onto the floor and pull in your naval region to lift your feet off the floor.
3. Ensure that your knees are pressed together and bent at 90-degrees.
4. Pull your knees in towards your chest using your core muscles, enough so that you can feel your tailbone rise up off the ground, while also performing a crunch motion.
5. Slowly lower your upper body and your knees back towards the starting position.
6. Stop before your feet hit the floor and repeat the process several times.

34. Inchworm Slide

This exercise targets your abs, lower and upper back, chest and your arms.

Technique:

1. Stand with your feet hip-width apart.
2. Bend your body downwards from the waist and touch the ground with your palms.
3. If you find it necessary you may bend your knees.
4. Move your hands forward ill you feel your weight is supported by your hands and toes.
5. Ensure that your body is in a straight line and that your arms align with your shoulders.
6. Hold this position for a few seconds.
7. Keep walking with your feet till the meet your hands. Keep your palms on the ground and, if necessary bend your knees.
8. Repeat as many times as necessary.

Sports Exercises for Weight Loss

Playing sports is a good form of exercise. It is fun, so you will not get tired of it easily and it also involves a variety of different types. Different types of sports involve the use of different muscles, but essentially, they involve your core muscles and help you build up your endurance and stamina.

35. Swimming

Swimming can actually act as an aerobic workout. It helps to build muscles mass, because of the resistance that is provided by the water. It helps maintain a healthy heart as well as healthy lungs. They provide an all over body workout as generally all muscles are involved in swimming.

36. Tennis

Tennis is a low impact sport that can be picked up at any age by anybody of an average skill set. It is known to reduce your risks of heart diseases as well as improve your coordination and flexibility. This sport also provides various opportunities to socialize and helps you maintain a healthy physical as well as social life.

37. Cricket

Cricket is a popular sport that is played all over the world. It is fun to watch as well as play and it also offers you a variety of health benefits. It helps improve your hand-eye coordination. It improves your stamina as well as provides a good cardio workout since it involves running as well.

38. Football

Playing football helps improve your cardiovascular strength as it involves a lot of running. It helps build your muscles strength and tone your muscles while lowering levels of body fat. It also is beneficial to improve your bone strength. Like many other sports, it also helps you hone your hand-eye coordination.

39. Other outdoor games

Most outdoor games involve a lot running, which helps improve your cardiovascular health. It also helps increase your stamina and raise your body temperature to burn excess fat. It also encourages people to socialize and helps you attain a healthy mental life as well. Being outside also allows you to breathe in fresh air and relax your body and mind.

Dance Exercises for Weight Loss

Dancing is an enjoyable activity that can be taken up by people of any age and it also offers you a variety of health benefits. It promotes a healthy heart and lungs. It helps improve your stamina, endurance, muscle strength as well as motor fitness.

40. Freestyle Dance

Freestyle dancing offers you a good form of aerobic exercise. Since there is no predetermined set of steps that you have to perform this exercise engages your cognitive functions a little more and keeps you focused. It improves your stamina, burns excess fat as well as improves your cardiovascular health.

41. Hip Hop Dance

Hip-hop dance not only helps you aerobically but anaerobically as well. Its aerobic benefits include keeping you active and lowering your blood pressure while also reducing stress. It helps you lose weight and also gives your energy a little bit of a boost. Anaerobically, when you push yourself a little harder, hip-hop dancing can tone and strengthen your muscles as well as improve the flexibility of your joints.

42. Zumba dance

Zumba is a full body workout that also provides you with aerobic benefits. It helps you burn calories and excess fat, as well as improves co-ordination. This dance form also improves your flexibility while also being fun to do.

43. Belly Dance

Belly dancing not only helps you reduce weight and your stress levels it also offers you a good full body workout. It engages a lot of your major muscles and helps you to build and tone your abdominal muscles. Apart from all this, it also gives your self-confidence a boost.

44. Jazzercise

This is a great aerobic exercise that helps you reduce weight and build your strength. It is known to boost your energy levels and even reduces risks of heart diseases. It strengthens your bones and helps reduce stress.

HIIT Exercises for Weight Loss

HIIT refers to high-intensity interval training. This method is effective for many people and has become a popular way to lose excess fat. In this type of training, low periods of training are alternated with high-intensity intervals of training. HIIT exercises for weight loss are very popular.

45. Jumping Jacks

This exercise improves blood circulation and oxygen supply to your muscles and blood. It helps to increase your heart rate which allows you to burn more calories and excess fat.

Technique:

1. Stand straight with your arms by your sides and feet as far apart as your hip width.
2. Jump on your feet, raising your feet high off the ground towards your buttocks while simultaneously raising your arms.
3. Repeat several times.

 

46. Sumo Squats

Sumo squats place a lot of emphasis on your inner thigh and glutes.

Technique:

1. Stand straight with your feet a little wider apart than your hip-width.
2. Turn your toes to a 45-degree angle.
3. Balance your weight on your heels.
4. While keeping your back flat and your chest upright lower yourself down towards the ground till your thighs are parallel to the ground.
5. Engage your quad and glute muscles as you push back into the starting position.

47. Butt Kicks

It focuses on your hamstrings and helps strengthen them which reduce risks of injury.

Technique:

1. Stand straight with your feet firmly on the ground.
2. Assume your jogging position.
3. Start spot jogging.
4. As you lift each foot, kick them higher and try to touch the heel of your foot to the bottom of your buttocks.

 

48. Triceps Dips

This exercise not only engages your triceps as the name suggests but also your arms, forearms, and your lower back.

Technique:

1. Keep your back to a chair or a low table as you place your hand on it.
2. Push your legs straight outwards while you balance on your arms.
3. Gently bend your elbows and lower your body as much as you can.
4. Push back up into the starting position.
5. Repeat several times.

49. Side Lunges

This exercise helps you target your adductor muscles, your quadriceps muscles, and your glutes. It involves most of your major muscle groups.

Technique:

1. Stand straight with your toes facing forward and your weight balanced on your heels.
2. Step to your left while performing a deep and lateral lunge.
3. Ensure that your knee is above your toe.
4. Repeat for the opposite side.

50. Sit-ups

These help you strengthen tone and define your abdominal muscles.

Technique:

1. Lie flat on your back with your hands beneath your hands beneath the region where your neck meets your shoulders.
2. Keep your elbows pointed towards both sides of the room.
3. Lift your knees and keep your feet hip-width apart and firmly placed on the ground.
4. Exhale and pull your belly button back towards your spine as you lift your body gently upwards.
5. Use only your hips and waist.
6. Keep lifting your body till you assume a sort of semi-seated position with your torso just inches from your thighs.
7. Repeat the process several times.

 

51. Jab, cross, front

This is a high-intensity interval workout that targets most of your major muscle groups and improves co-ordination and stamina.

Technique:

1. Stand with your hips facing your left side and your right foot placed in front of your left foot.
2. Lift your arms up to assume a boxing position.
3. Punch the air in front of you with your right arm.
4. Throw another punch with your left arm and allow your body to rotate along with your left arm when it coasts over to the right side of your body.
5. Your entire body weight should be balanced on your right foot.
6. The heels of your feet should be lifted up in the air slightly.
7. Bring both your arms back towards your body and shift back into the starting position, while facing forward.
8. Repeat for the other side.