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8 Best Exercise For Weight Loss At Home For Male & Female?

During the lockdown, all of us have eaten a lot, and that’s why we have gained a lot of weight. So do you want to know the 8 Best Exercise For Weight Loss At Home For Male & Female?

Every year, it is estimated that half of all people in the United States try to reduce weight.

Aside from eating, exercise is one of the most prevalent methods used by people who want to lose weight. It burns calories, which is essential for weight reduction.

Exercise has been linked to numerous additional advantages, including increased mood, stronger bones, and a lower chance of several chronic illnesses, in addition to helping you lose weight.

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Here are the top eight weight-loss exercises.

8 Best Exercise For Weight Loss At Home For Male & Female?

1. Walking

Walking is one of the most effective weight-loss workouts, and with good reason.

It’s a practical and straightforward approach for novices to begin exercising without feeling overwhelmed or having to invest in expensive equipment. It’s also a low-impact workout, which means it won’t put too much strain on your joints.

According to Harvard Health, walking at a moderate speed of 4 mph (6.4 km/h) for 30 minutes burns roughly 167 calories for a 155-pound (70-kg) individual (5).

Walking for 50–70 minutes three times per week decreased body fat and waist circumference by 1.5 percent and 1.1 inches (2.8 cm), respectively, in a 12-week trial of 20 obese women.

Walking is simple to include into your everyday schedule. Try walking during your lunch break, climbing the stairs at work, or bringing your dog for other walks to get more steps in your day.

To begin, strive to walk for 30 minutes three to four times a week. As you become more fit, you may gradually increase the length or frequency of your walks.

2. Jogging and Running

Running and jogging are excellent weight-loss workouts.

Although they seem similar, the main distinction is that a jogging speed is often 4–6 mph (6.4–9.7 km/h), but a running pace is more than six mph (9.7 km/h).

A 155-pound (70-kg) individual burns around 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) speed, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace, according to Harvard Health.

Furthermore, research has shown that jogging and running may aid in burning dangerous visceral fat, sometimes known as belly fat. This form of fat wraps around your internal organs and has been related to heart disease and diabetes, among other chronic disorders.

Running and jogging are both excellent activities that can be done anywhere and easily included in your weekly regimen. First, strive to fly for 20–30 minutes three to four times a week.

If jogging or running outside is too strenuous for your joints, consider running on softer terrain like grass. Many treadmills also come with built-in padding, which may be more comfortable for your joints.

Running and jogging are two different types of exercise.

3. Cycling

Cycling is a popular workout that may help you lose weight and improve your fitness.

Although cycling is generally done outside, many gyms and fitness facilities feature stationary bikes that enable you to pedal indoors.

According to Harvard Health, a 155-pound (70-kg) individual burns roughly 260 calories per 30 minutes of moderate riding on a stationary bike or 298 calories per 30 minutes of average cycling on a bicycle at 12–13.9 mph (19–22.4 km/h).

Cycling not only helps you lose weight, but it also improves your general fitness, increases insulin sensitivity, and lowers your risk of heart disease, cancer, and mortality when compared to persons who don’t ride consistently.

Cycling is beneficial to individuals of all fitness levels, from novices to elite athletes. It’s also a non-weight-bearing, low-impact workout, so your joints won’t be overworked.

4. Weight Traning 

For those seeking to reduce weight, weight training is a standard option.

According to Harvard Health, a 155-pound (70-kg) individual burns around 112 calories every 30 minutes of weight exercise.


Weight training may also help you gain strength and encourage muscular development, which can help you increase your resting metabolic rate (RMR) or the number of calories your body burns when at rest.

6-month research found that conducting 11 minutes of strength-based workouts three times per week resulted in an average increase of 7.4% in metabolic rate. This increase was comparable to burning an extra 125 calories per day in this research.


Another research indicated that 24 weeks of weight training resulted in a 9% increase in metabolic rate in males, equating to an extra 140 calories burned each day. The increase in metabolic rate among women was roughly 4% or 50 extra calories per day.


Furthermore, as compared to aerobic exercise, multiple studies have shown that your body continues to burn calories for many hours after a weight-training activity.

5. Interval Traning

High-intensity interval training (HIIT), sometimes known as interval training, is a general phrase that refers to brief bursts of intensive activity followed by rest periods.

A HIIT exercise usually lasts 10–30 minutes and burns many calories.

One study in 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill.

As a result, HIIT may help you burn more calories while exercising in less time.

Furthermore, HIIT has been proven in multiple studies to be particularly efficient in burning belly fat, which has been connected to various chronic conditions.

HIIT is a simple activity to integrate into your schedule. All you have to do is decide on a workout, such as jogging, jumping, or bicycling, as well as your exercise and rest periods.

For example, on a bike, cycle as hard as you can for 30 seconds before slowing down for 1–2 minutes. For 10–30 minutes, repeat this process.

6. Swiming 

Swimming is a fun way to get in shape and lose weight.

According to Harvard Health, a 155-pound (70-kg) person burns about 233 calories per half-hour of swimming.

The amount of calories you burn seems to be influenced by swimming. Backstroke burns 298 calories per 30 minutes, breaststroke 372 calories, butterfly 409 calories, and treading water 372 calories for a 155-pound (70-kg) person.

Swimming for 60 minutes three times a week reduced body fat, improved flexibility, and facilitated several heart disease risk factors, including high total cholesterol and blood triglycerides, according to a 12-week study of 24 middle-aged women.

Swimming also benefits from being low-impact, making it easier on your joints. This makes it an excellent choice for people suffering from injuries or joint pain.

7. Yoga

Yoga is a popular form of exercise and stress relief.

While it isn’t typically viewed as a weight-loss activity, it does burn a lot of calories and has a lot of other health advantages that may help you lose weight.

According to Harvard Health, 30 minutes of yoga burns roughly 149 calories for a 155-pound (70-kg) individual.

In a 12-week trial of 60 obese women, those who participated in two 90-minute yoga sessions each week had their waist circumference shrink by 1.5 inches (3.8 cm) on average, compared to those in the control group.

In addition, the yoga group saw benefits in their emotional and physical health.

Yoga may teach mindfulness, which can help you avoid bad meals, regulate overeating, and better understand your body’s hunger signals, in addition to burning calories.

8. Pilates

Pilates is an excellent beginner-friendly workout that may aid weight loss.

According to research sponsored by the American Council on Exercise, an individual weighing roughly 140 pounds (64 kg) would burn 108 calories in a 30-minute beginner’s Pilates session and 168 calories in a 30-minute intermediate class.

Although Pilates may not burn as many calories as cardiovascular workouts such as jogging, it is more pleasurable for many individuals, making it easier to keep to overtime.

In an 8-week study of 37 middle-aged women, it was shown that doing Pilates movements for 90 minutes three times a week lowered waist, stomach, and hip circumference much more than a control group that performed no exercise over the same period.