Are you in need of an exercise plan to lose weight? In the quest for effective weight loss, consistency is key. Discover the simplicity of daily workouts that can be done in the comfort of your home, without any equipment. In this article, we’ll unveil a straightforward exercise routine designed to help you shed pounds and boost your overall fitness, day by day.
Do This Everyday To Lose Weight | 2 Weeks Shred Challenge
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19 Exercise Workout Program for Weight Loss
- Cross Body Mountain Climbers:
- Start in a push-up position with your hands under your shoulders and your body in a straight line.
- Bring your right knee toward your left elbow while keeping your hips down.
- Return your right leg to the starting position and repeat with your left knee and right elbow.
- Alternate quickly, as if you’re running in place.
- Burpees:
- Begin in a standing position.
- Drop into a squat position and place your hands on the floor.
- Kick your feet back into a push-up position.
- Immediately return your feet to the squat position.
- Explode upward from the squat, jumping as high as you can with your arms overhead.
- High Knees:
- Stand with your feet hip-width apart.
- Lift one knee as high as possible while hopping on the other foot.
- Switch quickly, bringing the other knee up while lowering the first one.
- Continue alternating as if you’re running in place.
- Squat In and Out:
- Start with your feet shoulder-width apart.
- Perform a squat by lowering your hips back and down.
- As you stand up, jump your feet together, then jump them back out to shoulder-width.
- Repeat this motion continuously.
- Push-Ups:
- Begin in a plank position with your hands under your shoulders.
- Lower your body by bending your elbows while keeping your body straight.
- Push yourself back up to the starting position.
- Skater Jump:
- Start in a slight squat position.
- Jump to the side, landing on one foot while bringing the other foot behind you.
- Swing your arms to the side for balance.
- Jump to the opposite side, repeating the motion.
- Spiderman Plank:
- Begin in a plank position.
- Bring your right knee to your right elbow while keeping your body straight.
- Return your leg to the plank position and repeat on the left side.
- Alternate quickly.
- Corkscrew:
- Lie on your back with your legs extended.
- Lift your legs off the ground.
- Rotate your legs in a circular motion, as if you’re drawing a corkscrew with your feet.
- Reverse the direction after a few rotations.
- Plank Jacks:
- Start in a plank position with your hands under your shoulders.
- Jump your feet apart and then back together, similar to a jumping jack motion.
- Reverse Lunge:
- Stand with your feet together.
- Step one foot backward and lower your body into a lunge.
- Your front knee should form a 90-degree angle.
- Push off the back foot to return to the starting position and switch legs.
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Exercise Plan to Lose Weight
- Jumping Lunges:
- Start in a lunge position with one foot forward and the other foot back.
- Lower your body into a lunge by bending both knees to about a 90-degree angle.
- Explosively jump up, switching your leg positions mid-air so that you land with the opposite foot forward.
- Repeat this motion, alternating legs as you jump.
- Up and Down Plank:
- Begin in a forearm plank position with your elbows directly under your shoulders.
- Push up onto one hand and then the other, extending your arms fully into a high plank position.
- Return to the forearm plank by lowering one arm at a time.
- Continue alternating between high and low plank positions.
- Triceps Toe Touch:
- Lie on your back with your legs extended and your arms reaching overhead.
- Lift your legs and upper body off the ground simultaneously, reaching your fingers toward your toes.
- Engage your core and focus on contracting your triceps (back of your upper arms) as you reach.
- Lower your legs and upper body back to the starting position.
- Plank with Bunny Hop:
- Start in a high plank position with your hands under your shoulders.
- Bend your knees and jump your feet toward your hands, landing in a crouched position.
- Quickly jump your feet back to the plank position.
- This exercise is like a quick hop forward and backward while maintaining the plank.
- Jumping Jacks:
- Begin in a standing position with your arms at your sides and your feet together.
- Jump your feet out to the sides while simultaneously raising your arms overhead.
- Quickly return your feet to the starting position while lowering your arms back to your sides.
- Continue this jumping motion, opening and closing your arms and legs like a jumping jack.
These are the explanations for the remaining exercises on your list. Remember to warm up before attempting any strenuous exercises and perform each exercise with proper form to reduce the risk of injury and maximize effectiveness.
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Exercise Plan to Lose Weight
- Lateral Lunge Curtsy:
- Start by standing with your feet hip-width apart.
- Take a step to the side with your right leg, and as you do, simultaneously bend your right knee and hip to lower your body into a lateral lunge.
- Your left leg should remain straight.
- Once your right thigh is parallel to the ground or as low as you can comfortably go, push through your right heel to return to the starting position.
- Repeat on the left side by stepping your left leg to the side and lunging to the right.
- Heisman:
- Begin by standing with your feet hip-width apart.
- Start jogging in place.
- As you jog, bring your right knee up toward your chest while simultaneously moving your left elbow down and across your body, as if you’re doing a sideways crunch.
- Return your right foot to the ground and switch to the left side, bringing your left knee up while moving your right elbow down and across your body.
- Keep alternating this motion at a brisk pace, similar to a running motion but with the added knee and elbow cross.
- Lie on your back with your hands behind your head, fingers lightly supporting your head, and your knees bent.
- Lift your head, shoulders, and upper back off the ground.
- Bring your right elbow toward your left knee while extending your right leg straight.
- Twist your torso, bringing your left elbow toward your right knee while extending your left leg straight.
- Continue this pedaling motion, like you’re riding a bicycle, while keeping your core engaged.
- High Knee (This exercise is similar to what was explained earlier, but here’s a reminder):
- Stand with your feet hip-width apart.
- Lift your right knee as high as possible while hopping on your left foot.
- Quickly switch, bringing your left knee up while lowering your right knee.
- Continue alternating as if you’re running in place, raising your knees as high as you can.
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