Let’s face it, we go to the gym for three main reasons: weight loss, belly fat loss, and calorie burning. However, most of us struggle to find time to attend to the gym at least three times per week. If you follow a hard and rigid programme, you can practise aerobic workouts in the comfort of your own home.
Does Aerobic Exercise Burn Fat?
Aerobic workouts are fat-burning exercises because they rely on fat for energy instead of carbohydrates. Within a month, one can observe visible results. They also improve cardiovascular health, stamina, anxiety and depression, and energy levels.
Here’s a rundown of some of the best aerobic workouts you can do at home to reduce weight and improve your fitness.
#1 Skipping
Skipping for 45 minutes has been shown to burn up to 450 calories, according to studies. It targets your shoulder, calves, glutes, and quadriceps muscles.Hold the jump rope’s handles securely with your feet shoulder-width apart.
As the rope approaches the front of your feet, swing it around your head and jump swiftly. It may take some practise to get going at a faster pace, but frequent practise will help.
#2 Jumping Jacks
Jumping jacks are a total-body exercise that mostly targets your quadriceps. Shoulders, abs, groyne, calves, lower and upper back, hamstrings, and outer thighs are also affected to varying degrees.
Keep your feet together and your hands alongside your thighs as you stand straight. Jump with your arms raised above your head and your feet stretched sideways. Return to your original starting position.
You can burn 200 calories in 30 minutes of jumping jacks. Continually doing it, though, could be difficult and boring. As a result, divide them into three 10-minute sessions with a 5-minute break between them.
#3 Stair Workout
Your calves, hamstrings, glutes, and quads are the primary targets of this cardiovascular workout. It strengthens your cardiovascular system in addition to toning your lower body. For 15–20 minutes, walk at a steady speed up and down the stairs.
Increase the time to 30 minutes and the speed to a quicker rate gradually.
#4 Reverse Kicks
Your hamstrings and glutes will benefit from this exercise. Bend your arms to the sides and stand with your feet shoulder width apart. Bend your right knee and touch your buttocks with your right ankle as if you were jogging.
Replace the other leg and repeat the process. Slow down until you’ve mastered the technique. Complete two or three sets ranging from 30 seconds to one minute.
#5 The Mountain Climb
The abs, glutes, hips, and legs are the main muscles worked during this workout. In a high plank position, tighten your core. Now, rapidly swap to your left leg by bringing your right knee up to the centre of your tummy.
Start slowly and progressively pick up the speed. Do 8–10 repetitions in 1–2 sets. During this workout, it’s critical to maintain good body alignment.
#6 Bear Crawler
This workout builds muscle power and strengthens the entire body. It enhances cardiovascular health and speeds up metabolism. Knees slightly bent but back flat, lie down on your legs and hands.
In this position, walk forwards with your right foot and left hand, then with your left foot and right hand. One repetition is now completed. 2–3 sets of 15–20 reps per set are recommended.
#7 Burpees
Burpees are full-body exercises that improve blood flow, heart rate, strength, and flexibility. Get into a squat stance by standing with your feet shoulder width apart. To get into a plank position, bend forwards with your hands in front of your feet and your feet stretched behind you.
Return to a squat and jump as quickly as possible. 3–5 sets of 8–15 reps per set are recommended.
#8 Squat Jacks
This workout strengthens your lower body while also enhancing your posture and stability. Place your hands alongside your thighs while standing with your feet together. Squat while jumping up and spreading your feet.
Jump back up and to your starting position by pushing through your heels. 1–2 sets of 8–15 reps each are recommended.
#9 The Inchworm
Your body will be completely warmed up after completing this exercise. Arms, chest, upper and lower back, and abs are all strengthened by this exercise. Your feet should be shoulder-width apart when you stand.
Allow your hands to contact the ground by bending at the waist. To reach a plank position, walk your hands forwards. Walk your feet towards your hand and stand once you’ve reached the plank posture. 2–3 sets of 10–15 reps per set are recommended.
#10 The High Knee Workout
Place your feet shoulder-width apart and stand upright. Raise your knees to the level of your waist and gradually lower your feet. Replace the other leg and repeat the process. One cycle has now been completed.
High knees enhance metabolism and burn more calories. It is beneficial to practise sets of 30 seconds each for as long as you are able.
#11 Donkey Kicks
The glutes and hips are the primary targets for this workout. On all fours, place your hands behind your shoulders and your knees aligned along your hips. Kick your right leg up into the air and gently return it.
Replace the right leg and repeat the procedure. Finish three sets of 15–20 reps each.
#12 Corkscrew Workout
The abs and obliques are the main targets of Corkscrew. Tuck your hands beneath your buttocks for support while lying on your back (if required). While sucking in your navel, raise your legs perpendicular to the ground.
Make a full rotation with your legs while keeping them close together. Throughout the workout, make sure your abs remain taut.
#13 Flutter Kicks
This workout focuses mostly on abdominal muscles and aids in waist reduction. To support your lower back, lie flat on your back with your hands tucked beneath it. Raise your legs perpendicular to the ground and lift them up in the air.
Repetitionally kick your feet up and down. 2–3 sets of 18–20 reps each are recommended.
#14 Skaters
While strengthening the cardiovascular system, this exercise improves coordination and balance. Jump to the right by leaning forwards. Bring your left foot in front of your right and your left arm out in front of you.
Rep with your right foot behind you and your right arm in front. One repetition is now completed. Approximately 4 times, practise for 30 seconds.
#15 Plank Jacks
This exercise improves core strength while also alleviating lower back pain. With your feet together, perform a push-up. Hop your feet as far as they will go sideways and softly rest on your toes.
Bring your feet together to return to the original position. For 30 seconds to 1 minute, do plank jacks.
#16 Box Jumps
This workout necessitates the use of a bench or a strong box. If you’re doing it for the first time, pick a box that’s about the same height as your mid-calf. Face the box while standing with your feet shoulder width apart.
Bend your knees, swing your arms, and gently fall on the box. Simply take one foot at a time back to return.
#17 Zero Rope Skipping
This is similar to skipping, but instead of using a rope, you use your feet. Land on your toes and balls of the feet, not more than 2 inches above the ground, as if you were using the rope.
Maintain a swinging motion with your wrists, as though you’re clutching the rope’s handle. Calves, hamstrings, and glutes are all worked out in this workout.
#18 Forward Lunges
This activity improves your cardiac health while toning your buttocks and thighs. Lower your hips and take a large stride backwards. Place the front thigh parallel to the ground and the back knee on the floor.
Switch leg positions while jumping. Return to regular posture by jumping one more.
#19 Forward-Jumping
Bend your knees while standing with your feet hip width apart. Take a huge leap, landing gently on your toes after swinging your arms behind and front. Return to where you started by jogging backwards.
#20 Sit-Ups
Begin by sitting in a comfortable position with your arms bent at a straight angle and your legs extended in front of you. Lift your left leg with your left knee and bring your right elbow to your left knee while activating your obliques.
Return to the beginning position and do the opposite side.
