Are you stuck in a cycle of endless diets and excruciating workouts for weight loss? Well, most of us have aimed to lose weight at some point in our lives. And what frustrates us the most is late or no results. So, what’s the answer? Well, we found a way to get a quick solution – performing a few exercises for weight loss twice a day can be a game-changer for you. Training twice a day can stimulate muscle growth and strength improvements. In fact, this trick can even accelerate your fat loss!
Health Shots got in touch with fitness enthusiast Jashan Bhumkar, an expert trainer of classic weight training, kickboxing, yoga, Pilates, suspension training, Zumba, and CrossFit, to learn a few exercises that you can practice twice a day for weight loss.
5 exercises for weight loss
Here are expert-recommended exercises that 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 elevate your heart rate quickly, making them an excellent choice for high-intensity fat-burning workouts. Burpees engage multiple muscle groups, which boosts your metabolism and calorie burn.
How to perform it:
Step 1: Start in a standing position.
Step 2: Drop into a squat position with your hands on the ground.
Step 3: Kick your feet back into a push-up position.
Step 4: Quickly return your feet to the squat position.
Step 5: Go upward from the squat into a jump.
Step 6: Land softly and repeat the movement.
2. Deadlifts
Deadlifts are a powerful compound exercise that primarily targets the lower back, glutes, and hamstrings. They are essentially a full-body exercise. They stimulate muscle growth, boosting metabolism, which means you’ll 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 at the hips and knees and grasp the bar with a strong grip.
Step 3: Keep your back straight and chest up, 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, bend at the hips and knees, and keep the bar close to your body.
Step 6: Perform the desired number of reps while maintaining proper form.
3. Squats
Squats work 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, leading to calorie expenditure. Squats can help increase lean muscle mass, further enhancing 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, lowering 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. Push-ups
Push-ups are an excellent bodyweight exercise that targets the chest, shoulders, triceps, and core. They improve upper body strength and muscle endurance, increasing overall calorie burn. Incorporating push-ups into your routine can help tone 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, keeping them close to your sides.
Step 4: Lower until your chest is close to the ground or floor.
Step 5: Push back up to the starting position.
Step 6: Repeat the desired number of reps.
5. Leg raises
Leg raises target the lower abdominal muscles, improving core strength and stability. A strong core is crucial for maintaining proper form during other exercises, enhancing overall workout 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 by your sides.
Step 2. Keep your legs straight or slightly bent at the knees.
Step 3. Slowly lift your legs off the ground, keeping them straight.
Step 4. Continue until they’re forming a 90-degree angle.
Step 5. Lower them down slowly and to target the lower abs, avoid arching your back.
Step 6. Repeat for a desired number of reps.
Incorporating a combination of these exercises into your fitness routine can be highly effective for fat loss. It’s important to maintain a balanced workout 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
- Keep 3-4 hours gap between your meal and these exercises.
- Always warm up and then perform these exercises.
- Keep your back straight and don’t arch it, otherwise, you’ll experience back pain.
- Do not avoid practicing the cool-down exercises post-workout.
- For best results, do these twice a day!
- Eat healthy
So ladies, keep these tips in mind and practice these exercises twice a day to see quick results!
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