by Are you stuck in a cycle of endless diets and excruciating exercises to lose weight? Well, most of us have sought to lose weight at some point in our lives. And what frustrates us the most are late or non-existent results. So what is the answer? Well, we have found a way to get a quick solution: performing a few weight loss exercises twice a day can be a game changer for you. Exercising twice a day can stimulate muscle growth and improved strength. In fact, this tip can even speed up your fat loss!
Health Shots contacted fitness enthusiast Jashan Bhumkar, an expert trainer in classical strength training, kickboxing, yoga, Pilates, suspension training, Zumba and CrossFit, to learn some exercises you can do twice a day to lose weight.
5 exercises to lose weight
Here are expert-recommended exercises you can do twice a day to lose weight and fat:
1. Burpees
Burpees are a full-body exercise that combines cardio and strength training. They quickly elevate your heart rate, making them a great choice for high-intensity fat-burning workouts. Burpees engage multiple muscle groups, which boosts your metabolism and calorie burn.
How to run it:
Step 1: Start in a standing position.
Step 2: Get into a squat position with your hands on the floor.
Step 3: Return your feet to push-up position.
Step 4: Quickly return your feet to the squat position.
Step 5: Move up from a squat to a jump.
Step 6: Land softly and repeat the movement.
2. Deadlifts
Deadlifts are a powerful compound exercise that primarily targets your lower back, glutes, and hamstrings. This is essentially a full-body exercise. They stimulate muscle growth, thereby boosting metabolism, meaning you’ll burn more calories at rest. Deadlifts also engage the core and upper body, providing a complete fat-burning workout.
How to run it:
Step 1: Stand with your feet hip-width apart.
Step 2: Bend your hips and knees and grab the bar with a strong grip.
Step 3: Keep your back straight and chest lifted, and push through your heels to lift the bar.
Step 4: Fully extend your hips and squeeze your glutes at the top.
Step 5: Reverse the movement, bending your hips and knees and keeping the bar close to your body.
Step 6: Perform the desired number of repetitions while maintaining proper form.
3. Squats
Squats work large muscles in your lower body, like your quads, hamstrings, and glutes. These muscles require a significant amount of energy to perform squats, resulting in calorie expenditure. Squats can help increase lean muscle mass, improving your body’s ability to burn fat.
How to run it:
Step 1: Stand with your feet shoulder-width apart.
Step 2: Keep your back straight and your chest lifted.
Step 3: Bend your knees and hips, lowering your body.
Step 4: Go as low as your flexibility allows, ideally until your thighs are parallel to the floor.
Step 5: Push through your heels to stand up.
Step 6: Maintain good form and repeat for an effective lower body workout.
4. Push-ups
Push-ups are a great bodyweight exercise that targets the chest, shoulders, triceps, and core. They improve upper body strength and muscular endurance, thereby increasing overall calorie expenditure. Incorporating push-ups into your routine can help tone your upper body and aid in fat loss.
How to run it:
Step 1: Start in a plank position with your hands shoulder-width apart.
Step 2: Keep your body straight, engage your core, and maintain a neutral spine.
Step 3: Lower your body by bending your elbows, keeping them close to your sides.
Step 4: Lower until your chest is close to the floor or floor.
Step 5: Push back to starting position.
Step 6: Repeat the desired number of repetitions.
5. Leg rises
Leg lifts target the lower abdominal muscles, improving core strength and stability. A strong core is crucial for maintaining good form during other exercises, improving overall workout performance. Although leg raises don’t burn as many calories on their own, they complement other fat-burning exercises by promoting better posture and form.
How to run it:
Step 1. Lie on your back with your arms at your sides.
Step 2. Keep your legs straight or slightly bent at the knees.
Step 3. Slowly lift your legs off the floor, keeping them straight.
Step 4. Continue until they form a 90 degree angle.
Step 5. Lower them slowly and to target the lower abs, avoid arching your back.
Step 6. Repeat for the desired number of repetitions.
Incorporating a combination of these exercises into your fitness program can be very effective in losing fat. It is important to maintain a balanced workout program that includes both strength training and cardio exercises, as well as a healthy diet, to achieve the best results in achieving your fat loss goals.
Tips to Keep in Mind When Performing These Exercises
- Keep an interval of 3 to 4 hours between your meal and these exercises.
- Always warm up and then perform these exercises.
- Keep your back straight and do not arch it, otherwise you will experience back pain.
- Don’t avoid practicing cool-down exercises after training.
- For best results, do them twice a day!
- Eat healthy
So ladies, keep these tips in mind and practice these exercises twice a day to see quick results!
