Are you stuck in a cycle of endless diets and excruciating workouts to lose weight? Well, most of us have strived to lose weight at some point in our lives. And what frustrates us most is too late or no results. So, what’s the answer? Well, we’ve found a way to find a quick fix: 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 strength improvements. In fact, this trick can even speed up your fat loss!
Health Shots contacted fitness enthusiast Jashan Bhumkar, an expert trainer of Classical Strength Training, Kickboxing, Yoga, Pilates, Suspension Training, Zumba and CrossFit, to learn a few exercises you can practice twice a day to lose weight .
5 exercises to lose weight
Here are expert-recommended exercises you can perform twice a day for weight and fat loss:
1. Burpees
Burpees are a full-body exercise that combines cardio and strength training. They increase your heart rate quickly, making them an excellent choice for high-intensity fat-burning workouts. Burpees engage multiple muscle groups, boosting your metabolism and calorie burning.
How to perform it:
Step 1: Start in a standing position.
Step 2: Lower into a squatting position with your hands on the floor.
Step 3: Kick your feet back into a push-up position.
Step 4: Quickly return your feet to the squatting position.
Step 5: Move up from the squat to a jump.
Step 6: Land softly and repeat the movement.
2. Deadlifting
Deadlifts are a powerful compound exercise that primarily targets the lower back, glutes and hamstrings. They are essentially full-body exercises. They stimulate muscle growth and boost metabolism, which means you burn more calories at rest. Deadlifts also engage your core and upper body, providing a well-rounded fat-burning workout.
How to perform it:
Step 1: Stand with feet hip-width apart.
Step 2: Bend the hips and knees and grip the bar firmly.
Step 3: Keeping your back straight and your chest up, push your heels up to lift the bar.
Step 4: Fully extend your hips and squeeze your glutes at the top.
Step 5: Reverse the movement, bending the hips and knees and holding the bar close to your body.
Step 6: Perform the desired number of reps while maintaining proper form.
3. Squats
Squats train the large muscles of the lower body, such as the quadriceps, hamstrings and glutes. These muscles require a significant amount of energy to perform squats, which leads to calorie expenditure. Squats can help increase lean muscle mass, further improving your body’s ability to burn fat.
How to perform it:
Step 1: Stand with your feet shoulder-width apart.
Step 2: Keep your back straight and your chest up.
Step 3: Bend your knees and hips and lower your body.
Step 4: Go as low as your flexibility allows, ideally until your thighs are parallel to the ground.
Step 5: Push through your heels to stand up.
Step 6: Maintain good form and repeat for an effective lower body workout.
4. Pushups
Push-ups are an excellent bodyweight exercise that targets the chest, shoulders, triceps and core. They improve upper body strength and muscular endurance, increasing overall calorie burn. Incorporating push-ups into your routine can strengthen your upper body and contribute to fat loss.
How to perform 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 and keeping them close to your body.
Step 4: Lower until your chest is close to the ground or floor.
Step 5: Push back to the starting position.
Step 6: Repeat the desired number of repetitions.
5. Leg goes up
Leg raises target the lower abdominal muscles, improving core strength and stability. A strong core is crucial for maintaining proper form during other exercises, improving overall exercise performance. While leg raises may not burn as many calories on their own, they complement other fat-burning exercises by supporting better posture and form.
How to perform it:
Step 1. Lie flat 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 ground and keep them straight.
Step 4. Continue until they form a 90 degree angle.
Step 5. Slowly lower them, making sure not to arch your back, so that you reach the lower abdominal muscles.
Step 6. Repeat for a desired number of repetitions.
Incorporating a combination of these exercises into your fitness routine can be very effective for fat loss. It’s important to adopt a balanced training plan that includes both strength training and cardio exercises, along with a healthy diet, for the best results in achieving your fat loss goals.
Tips to keep in mind while performing these exercises
- Take a 3-4 hour break between your meal and these exercises.
- Always warm up and then perform these exercises.
- Keep your back straight and do not bend it, otherwise you will get back pain.
- Don’t avoid practicing the cool-down exercises after training.
- For best results, do this twice a day!
- Eat healthy
So ladies, keep these tips in mind and practice these exercises twice a day to see results quickly!