Body Building

10 At-Home Workouts to Lose Weight and Build Muscle

10 At-Home Workouts to Lose Weight and Build Muscle - GNC India

The exercise routine at the gym or a good swimming session in the pool would normally help us burn off some calories, build muscles, relieve some pent-up stress and negative emotions. That was the normal for most of us. Unfortunately, since the pandemic hit, exercise in the way that we normally would has become impossible!

Treadmills or any other sports equipment are not commonly found in most homes. But, what If you could achieve your fitness goals from your home? It’s possible to do a variety of simple exercises around the house or with household objects that work as much.

Getting fit and losing weight is simple, and here are some simple workouts you can do at home to achieve that.

Crunches are one of the best exercises to lose belly fat at home. Lie flat on the mat with your feet and knees bent. Support your head with your fingers and place your thumb on the back of each ear. Curl into a ball, inhale and try to reach your knees with your head, and then return to the starting position when you exhale. You can do 2 sets of 12 reps. When you do this exercise, be careful not to bend your jaw.

Stand against a wall with your back against the wall and squat down so that your shins are vertical and your knees are bent 90 degrees. Maintain the position. Try to hold for the longest amount of time during one set. If done regularly, this can be your best leg workout.

Squats Jump
You should stand with your feet about hip-width apart. Bring the hips back and then lower them. Concentrate on bending your hips below your knee crease, keeping your chest up. Now, Balance on your heels and jump back up. You can do a set of 2 to 12 reps. Doing the squats this way increases the intensity and calories burning capacity. A squat jump will also tone your quads, hamstrings, glutes, and calves as well as your back and abs

Jumping Jack
A jumping jack is a simple exercise that targets the whole body. They are considered to be one of the best cardio exercises. This helps build your heart, muscles, bones, and gives you a more positive mood instantly and relieves stress. Improving your stability and stamina enhances your strength and flexibility. Keep your feet together, your hands by your sides, and your back straight. Bring your feet apart and raise your arms over your head while you jump.

When doing push-ups, the perfect shape is important. Start with a variant that you can supplement with good techniques, such as by lowering your knees to the floor. Take it to the next level; you can do it 10 to 12 times without going back, stopping or shaking. It is considered to be the best chest workout.

Start with simple lunges; you can build your glutes and your thighs with these exercises. If you need balance, lean against a wall or sit on a chair. Do 10-12 lunges on each leg without support when you can do them without support. Or try a variation of the front lunge.

Skipping Rope
Skipping exercises offer several health benefits, such as burning calories, improving coordination, strengthening bones, reducing injury risk, and improving heart health. It is possible to burn up to 300 calories by jumping rope for 15 minutes. Running or riding a bike could provide more cardio benefits than other continuous exercises. Jump rope for straight 10 minutes daily or add 60 seconds of high-speed skip roping between your push-ups or sit-ups.

Research says that even 20 minutes of yoga daily can help benefit your overall health, right from toe to head. Yoga poses like Surya Namaskar is great for stretching. A salutation to the sun god is depicted with its 12 yoga poses. While there may not be time for you to go out and walk in parks or on walking paths, this exercise can be done at home. By doing a Surya Namaskar daily, one can burn over 400 calories. It can be done any time of the day.

A plank exercise works on your abdominal and back muscles. It helps strengthen those muscles. A plank primarily targets your core muscles, but it can also boost your calorie burn by engaging a variety of muscle groups. Hold the plank position for 15 seconds. Gradually increase your time by 30 seconds and 90 seconds.

A good HIIT (High-Intensity Interval Training) workout is the perfect combination of cardio and resistance. HIIT can involve Tabata workouts, Circuit Training, Sprint Workouts, Ladders and more. In addition to bodyweight exercises, HIIT can also combine fitness equipment with bodyweight exercises. The energy that you burn during HIIT may be greater than traditional exercise, or it may be the same amount of calories burned in a shorter time.

Commit to start these simple exercises at home with your gym buddy GNC Pro Performance + Black Steel Shaker, even if you have a busy day. Keep your health, vitality, and happiness at the top of your priority list!

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