Losing weight doesn’t mean you have to hit the gym every day. With the right at-home exercises, you can burn calories, build muscle, and shed pounds from the comfort of your own living room. Whether you prefer bodyweight workouts, resistance bands, or a bit of cardio, there are plenty of effective routines you can do without any fancy equipment. These exercises are not only convenient but also incredibly effective for weight loss, helping you stay fit and healthy without the need for a gym membership.
We checked in with Andrew White, a NASM-certified personal trainer and the co-founder of garagegympro.com, to learn about two exercises you can start out with from the comfort of your own home for fat loss. He revealed that squats and standing leg lifts are the ones to start doing. Read on to learn more.
1. Squats
Squats are a fantastic exercise that can be a powerful tool in your journey to blast fat. This simple yet highly effective movement engages multiple muscle groups, including your quadriceps, hamstrings, glutes, and even your core. By incorporating squats into your routine, you not only strengthen these essential muscle groups but also boost your metabolism, which is crucial for fat loss.
"Squats target the large muscle groups of the lower body, like the quads and glutes. As you engage these major muscles, your body burns more calories, aiding in fat loss. As we age, maintaining muscle mass becomes crucial, and squats help in preserving and building that essential muscle," White says.
How to perform squats: White says to begin by standing with your feet shoulder-width apart. Keeping your chest up and back straight, bend your knees and push your hips back as if you are sitting in a chair. Lower down until your thighs are parallel with the ground, then push through your heels to return to the starting position.
2. Standing Leg Lifts
Standing leg lifts are a beginner-friendly, at-home exercise that can be a game-changer. Leg lifts target your lower body, specifically the quadriceps, hamstrings, and glutes. They also engage your core muscles for stability, which is crucial for balance, especially as we age.
"This exercise targets the outer thighs and hips, strengthening and toning these areas. As a low-impact exercise, it's excellent for those older in age as it reduces strain on the joints while effectively engaging the muscles," White states.
Follow these simple steps to effectively perform standing leg lifts: Stand straight next to a wall or chair for support. Keeping your leg straight, lift it out to the side as high as comfortably possible. Lower it back down slowly. Repeat on the other leg.
These exercises are easy to perform without any special equipment, making them an accessible choice for those looking to maintain or improve their fitness level from the comfort of their own home.
