How to lose weight with exercises at home: 30 minute routine

Who said that to lose weight you need to starve yourself or sweat profusely in a gym? Health and physical activity experts have insisted that the key is consistency and perseverance. In this sense, Following an exercise routine in your own home may be enough to meet your daily quota.and best of all… you only need 30 minutes.

During this time you can include different types of movements and strength exercises, moderate and intense, in addition to warming up and finishing with a cool down. With the contribution of specialists, We show you what you should do:

How to divide your 30 minutes of exercises at home to lose weight

• 5 minutes warm up

This includes five different exercise sessions, performing each one in a period of 60 secondswithout stopping.

Do them in this order and you can vary them later: walking in place, gentle jumping jacks, arm rotations (30 seconds per arm), trunk twists, and dynamic arm and leg stretches.

• 20 minutes with an exercise circuit

Again, five sessions of different movements, taking up a period of 4 minutes for each one and another for rest. The correct thing is 40 seconds of exercise and 20 seconds of breathing.

Over time you can change the order, according to your tastes, but always include: squats, push-ups, jumping jacks, burpees and calf raises.

• 5 minute cool down

The final part of the routine involves stretching your muscles to relax them, known as a cool down. You can start with a gentle walk in place, for two minutes, and then do some static stretches.

For example: 30 seconds on each leg for the quadriceps and again another 30 seconds for the hamstrings. Then 30 seconds per arm and finish by giving the lower back a minute.

Remember something fundamental: no one loses weight just by doing exercises. Training must ALWAYS be accompanied by proper nutrition and hydration. Also, try sleep at least 6 hours straight at night (if you are an adult) and reduce factors that cause stress.

You may be interested in:

· Experts reveal the surprising benefit of walking every afternoon
· Mental well-being helps maintain a physically active lifestyle
· 7 benefits of exercising on a stationary bike