Exercise for Weight Loss – The At-Home Essentials

Since local gyms and community centres have been closed due to the pandemic induced lockdown, fitness buffs have had to reassess their exercise situations. No longer is it possible to nip down to the gym and pass an hour on an industrial sized stair climber, treadmill or elliptical machine. But when a routine workout is an integral part of a weight loss program, how can the home gym compete? Pretty well, we’ve found out. If you too, are looking to exercise for weight loss – the at-home essentials have been compiled in this article.

Interval Training

When it comes to losing weight, most of the experts agree – interval training is key. What’s interval training you ask? Think of the latest popular workout acronym. HIIT or high intensity interval training is a cardiovascular workout strategy that gets you breathing heavily and your heart rate racing. The result of interval training is the efficient burning of calories, and ultimately, weight loss. Typical exercises could include running, cycling and rowing. If you don’t have access to any of these types of machines, exercises such as skipping, burpees, squats, lunges or similar movements for an extended period of time will surely get your heart rate up to where it needs to be.

Resistance Training

Resistance or strength training is another important component of weight loss program exercise. This can be done with more expensive equipment such as dumbbells, kettlebells or a barbell, but it can also be performed on the cheap with resistance bands or by simply working against your body weight. Resistance training is also effective at raising your resting metabolic rate which causes your body to burn more calories even while at rest. How’s that for a bonus? Resistance training should occur at least a few times a week and can be alternated with cardio workouts. There are as many strength training programs as there are practitioners, so find something that works for you. That said, it’s important to mix things up as your body eventually adjusts to your exercises and burns fewer calories if things become too routine.


Unless you’re practicing hot yoga, this exercise isn’t typically known for promoting weight loss. However, there are side benefits to yoga that can allow you to achieve your weight loss goals that much faster. Flexibility is an important part of fitness and that’s one of yoga’s main strengths. It will also improve your stability and balance which are important elements when it comes to resistance training. The flexibility, stability and balance provided by yoga will allow you to maximize your resistance and cardio training and burn off more calories than you would without. One or two sessions of yoga every week can round out your workout schedule while giving you an extra boost in mental wellbeing.

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