Visiting gyms, joining classes for yoga and zumba have become troublesome because of the COVID-19 lockdown. With limited options, it is natural to get bored and stumble back into a sedentary lifestyle. Don’t put on all the weight you’ve worked so hard to lose. We have some effective workouts to help you lose all that unhealthy weight.
5 Easy and Effective Workouts To Lose Weight
1. Walking/Running:
There’s nothing better than running outdoors – the fresh air and all but the problem is that the lockdown prohibits anyone from stepping out… so how do you do it? There are many ways, in fact, it is easier if you have a treadmill. If you don’t, try spot jogging and taking frequent breaks in between your work from home schedule to walk around the house and unwind.
2. Jump Rope:
Do you want that sleek, slender body? Jump Rope is your answer! It is one of the most underrated yet effective workouts. If you’re new to this, start with a 2-5 min warm up, then do the traditional rope skipping with 30-50 reps. Then, you can run up and down your building stairs, do the rope again for 30-50 reps and end with a cool down. It is high intensity, low cost, doesn’t consume time and is still one of the most effective workouts for weight loss.
3. High Intensity Interval Training:
As the name suggests, it is periods of High Intensity exercises coupled with Low Intensity exercises/rest. The aim for HIIT workout is to target 80% of VO2 Max (Max Oxygen Consumption) for maximum results.
Your typical HIIT session can be:
- Warm Up
- Lunges for 1-2mins at a stretch
- Walk/Jog in place for 30secs
- Pushup for 1-2mins
- Walk/Jog in place for 30secs
- Squats for 1-2mins
- Walk/Jog in place for 30secs
- Abdominal Crunches for 1-2mins
- Walk/Jog for 30secs
- Cool down
You can add more exercises and modify the exercises as per your fitness levels.
4. Weight Training:
Yes, this might be impossible since most of us don’t have dumbbells and other gym equipment at home but that shouldn’t pose much of a problem. You can still use your daily household equipment as weights. For instance, water bottles filled with water as dumbbells or a bucket of water for your deadlifts. In fact, you can also use your own bodyweight. The key idea here is to undergo a process called Hypertrophy of the muscles, wherein the body increases the size of the muscles and reduces the fat around it. Weight training helps in burning fat 24×7 as opposed to burning fat only during the workout. A beginner can start with 20 reps + 3 sets of deadlifts, squats, lunges, bicep curls, etc.
5. Boot Camp:
This is one of the most intense and effective workouts which alternate between aerobic activities of sprinting/running along with strength exercises and drills. It simultaneously works on your endurance and strength.
You can start a typical routine as:
- Warm up
- 1 min each of Push ups, Lunges, Pull ups, Crunches, Buttkickers, spot jog
- Repeat the exercises
- Cool down.
To make things easier for you, you can find all the above effective workouts for weight loss on GOQii Play. You’ll be guided by fitness experts in LIVE sessions. More so, you can also subscribe to GOQii and get tips, guidance and motivation from a certified GOQii Coach.
We hope this article helps you choose your workouts and lose weight during the lockdown. Do leave your thoughts in the comments below. For more tips on fitness, do check out Healthy Reads within the app as well.
Stay home, stay safe, get active and #BeTheForce
