5 Of The Best Exercises That Can Transform Your Body In Just a Few Weeks At Home

1. Squats

The squat is the single most important exercise.

Because life demands that we do it multiple times every day—to stand up, sit down, get out of a car, and more.

So it’s crucial to establish a good foundation for this movement pattern.

When it comes to how many squats you should do in a day,

there’s no magic number it really depends on your individual goals.

If you’re new to doing squats,

aim for 3 sets of 12-15 reps of at least one type of squat. Practicing a few days a week is a great place to start.

 

2. Walking

Walking may be the simplest way to work out. You can do it almost anywhere, and it’s a snap to get started: Just put one foot in front of the other.

There are many great reasons to walk. Your heart will get stronger, you’ll lower your blood pressure, and your bones will get stronger. Walking also eases stress, helps you sleep better, and can boost your outlook on life.

Walk at a brisk pace for 30 minutes or more on most days. Do it alone or with a friend. Try a walking club or recruit your family for an after-dinner walk. All you need is a pair of walking shoes.


 

 

3. Jogging or running

The obvious difference between the two is the pace. Jogging is defined as going at a pace of less than 6 mph, while running is defined as anything faster than 6 mph. Other differences, including how your body burns calories and how your muscles react to the two exercises,

Jogging and running are great exercises to help you lose weight.

Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h).

Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace.

What’s more, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes

4. Cycling exercise

Cycling is a century-old sport that was once reserved for elite athletes. And then came spin classes. Nearly every gym now has a dedicated studio for those heart-pumping, music-blaring, interval-focused workouts. As if that wasn’t enough, SoulCycle and Flywheel opened up, giving cycling enthusiasts a home away from home. Spend an hour in one of these studios, and you could burn up to 600 calories. Of course, cycling is much more than an efficient calorie-burner.

You can use stationary bikes that allow you to cycle while staying indoors.

5.Yoga

Yoga is a popular way to exercise and relieve stress.

While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.

Harvard Health estimates that a 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga

Beginners who start to work out can expect to enjoy a wide range of benefits

But Beginning the fitness journey is not easy. It requires a strong dedicated and determined mindset to conquer all the struggles. No pain, no gain must be kept in mind at all times while getting out of the couch and lacing up and heading towards the gym Body Stretch or Stretching Having good flexibility can improve your sports performance and reduce your risk of injury Stretching the body’s muscles provides freedom of movement to do the things you need to do and the things you like to do. Stretching can improve your flexibility, although it will not improve your endurance or strength