Get back to a healthy routine with the best home exercise chart to lose weight and stay in shape. Discover effective workouts you can do at home today!
The key to success with this exercise chart is consistency. It is not enough to do these exercises once a week. It is recommended that you establish a routine that includes at least 30 minutes of physical activity per day, five days a week. This should be complemented by a balanced diet and adequate hydration.
Effective home exercise chart for weight loss and stay in shape
Jumping Jacks
This cardio exercise is great for improving coordination and burning calories quickly. Begin by standing with feet together and arms at your sides; make a vertical jump and simultaneously extend your legs to the sides as if doing scissors in the air; land softly with feet apart and arms still at your sides; repeat as fast as you can.
Do 3 to 4 sets of 20 to 30 seconds.
Squats
Squats are an essential exercise for toning the legs and glutes. Stand with your feet shoulder-width apart; keep your back straight and your chest up; slowly lower yourself by bending your knees and pushing your hips back as if you were sitting in an imaginary chair; continue to lower until your thighs are parallel to the floor or as far as you can comfortably reach; make sure your knees do not move forward past your toes; return to starting position by pushing through your heels.
Do 3 to 4 sets of 12 to 15 repetitions.
Plank
Plank is an effective activity for strengthening the core and improving abdominal resistance. Place your forearms on the floor and extend your legs, keeping your body in a straight line from head to heels; keep your abs contracted and your glutes tight; prevent your hips from falling or rising; aim for a flat position.
Start with 30-second sets and work up to 1-2 minutes.
Burpees
Burpees are a complete cardiovascular workout that involves several movements. Start by standing with your feet shoulder-width apart. Do a deep squat, placing your hands on the floor in front of you; jump your feet back to a plank position; do a push-up (optional); jump your feet forward, returning to the squat position; do a vertical jump, extending your arms above your head.
Begin with 3 sets of 5 to 8 repetitions.
Pushups
Push-ups are an effective alternative for toning the chest, shoulders and triceps. Lie face down on the floor with your hands at shoulder level and your feet together; keep your body in a straight line from head to heels; lower your body toward the floor by bending your elbows, keeping your elbows close to your torso; stop when your chest is close to the floor; push your body up by extending your arms until your elbows are fully extended.
Start with 3 sets of 8 to 10 repetitions.
Lunges
Lunges are great for working the leg muscles and glutes. Step forward with one leg, keeping your back straight; bend both knees so that the front leg forms a 90-degree angle, making sure the back knee almost touches the ground; push with the front leg to return to starting position; repeat with the other leg.
Perform 3 to 4 sets of 10 to 12 repetitions.
Bicycle Crunches
Very effective for working the obliques and straight abdominal muscles. Lie face up on the floor with hands behind your head and legs elevated, knees bent at 90 degrees; bring right elbow toward left knee while extending right leg outward; alternate bringing left elbow toward right knee while extending left leg.
Perform 3 to 4 sets of 15 to 20 repetitions on each side.
Plank to push-ups
Perfect for toning the lower back and leg muscles. Lie face down on the floor with your hands under your shoulders; raise your legs and upper body off the floor at the same time, keeping your legs straight; hold this position for a second, then slowly lower back down to the floor.
Begin with 3 sets of 12 to 15 repetitions. If necessary, support your knees for a less strenuous alternative.
Hip Lift
Excellent for toning the glutes and core muscles, improving posture and lower body strength. Lie face up on the floor with knees bent and feet flat on the floor, hip width apart; place arms at sides, palms facing down; raise hips up, squeezing glutes and keeping shoulders on floor; hold position for one second, then lower hips back to floor.
Perform 3 to 4 sets of 12 to 15 repetitions.
Climber
It works several muscle groups, including the core, shoulders, arms and legs. Begin in a high plank position with your hands directly under your shoulders, arms straight, and legs stretched back; keep your body in a straight line from head to heels; from this position, bring your right knee toward your chest while keeping the other leg straight; then return your right leg to the starting position while bringing your left knee toward your chest.
Start with 3 sets of 20 to 30 seconds.
These are just a few examples of exercises that are part of an effective home exercise chart for weight loss and stay in shape. It is important to warm up and stretch properly before and after each workout, maintain proper technique, and adjust the number of repetitions and sets according to your fitness level.
Keep reading: 7 Chair Exercises For Abs To Flat Stomach And Slim Waist
