5 exercises you can do twice a day to lose weight

Want quick results from your workout plan? Do these 5 weight loss exercises to see the difference.

Are you stuck in a cycle of endless dieting and extreme exercise to lose weight? Well, most of us have a weight loss goal at some point in our lives. And what frustrates us the most is arriving late or having no results. So what is the answer? Well, we found a way to get a quick solution where doing some weight loss exercises twice a day can be a game changer. Working out twice a day can stimulate muscle growth and improve strength. In fact, this trick may even speed up your fat loss!

Health Shots reached out to fitness enthusiast Jashan Bhumkar, a professional trainer in classical weight training, kickboxing, yoga, Pilates, suspension training, Zumba and CrossFit, to find out some of the exercises you can do. You can exercise twice a day to lose weight.

5 weight loss exercises

Here are expert-recommended exercises that you can do twice a day to lose weight and fat:

1. Burpees

Burpees are a total-body workout that combines cardio and strength training. They increase your heart rate quickly, making them a great choice for intense fat-burning workouts. Burpees affect many muscle groups, helping to increase metabolism and burn calories.

How to do it:

Step 1: Start in a standing position.
Step 2: Get into a squatting position, placing your hands on the ground.
Step 3: Kick your legs into a push-up position.
Step 4: Quickly return your legs to a squat position.
Step 5: From a squatting position upwards, perform jumping movements.
Step 6: Land gently and repeat the movement.

Try burpees to lose fat quickly! Image courtesy: Adobe Stock

2. Deadlift

Deadlifts are a powerful compound exercise that primarily targets the lower back, glutes, and hamstrings. They are essentially a full-body workout. They stimulate muscle growth, boosting metabolism, meaning you’ll burn more calories at rest. Deadlifts also work your core and upper body, providing a well-rounded fat-burning workout.

How to do it:

Step 1: Stand with your feet hip-width apart.
Step 2: Bend your hips and knees and grip the bar tightly.
Step 3: Keep your back straight and chest up, and push through your heels to lift the barbell.
Step 4: Fully extend your hips and squeeze your glutes at the top.
Step 5: Reverse the movement, bend your hips and knees, keeping the bar close to your body.
Step 6: Perform the desired number of repetitions while maintaining correct form.

Lift weights properly! Image courtesy: Shutterstock

3. Squat

Squats work the large muscles in the lower body, such as the quadriceps, hamstrings, and glutes. These muscles require a significant amount of energy to perform a squat, resulting in high calorie expenditure. Squats can help increase lean muscle mass, further enhancing the body’s ability to burn fat.

How to do it:

Step 1: Stand with your feet shoulder-width apart.
Step 2: Keep your back straight and chest up.
Step 3: Bend your knees and hips, lower your body.
Step 4: Lower as much as your flexibility allows, ideally until your thighs are parallel to the ground.
Step 5: Push off your heels to stand up.
Step 6: Maintain good posture and repeat for an effective lower body workout.

Squats can help burn calories! Image courtesy: Shutterstock

4. Push-ups

Push-ups are a great bodyweight exercise that targets the chest, shoulders, triceps, and core. They improve upper body strength and muscular endurance, increasing overall calorie burn. Incorporating push-ups into your routine can help tone your upper body and contribute to fat loss.

How to do it:

Step 1: Start in plank position, arms shoulder-width apart.
Step 2: Keep your body straight, move your body and maintain a neutral spine.
Step 3: Lower your body by bending your elbows, keeping them close to your sides.
Step 4: Lower until your chest almost touches the ground or floor.
Step 5: Push yourself back to the starting position.
Step 6: Repeat for the desired number of repetitions.

Push-ups for the win! Image courtesy: Shutterstock

5. Raise your legs

Leg raises target the lower abs, improving core strength and stability. A strong core is important for maintaining proper form during other exercises, enhancing overall workout performance. While leg raises may not burn many calories on their own, they complement other fat-burning exercises by supporting better posture and form.

How to do it:

Step 1. Lie on your back, arms at your sides.
Step 2. Keep your legs straight or slightly bent at the knees.
Step 3. Slowly lift your feet off the ground, keeping them straight.
Step 4. Continue until they form a 90 degree angle.
Step 5. Slowly lower them and target the lower abs, avoiding arching your back.
Step 6. Repeat for desired number of repetitions.

Don’t forget to elevate your legs for your health! Image courtesy: Adobe Stock

Incorporating these exercises into your exercise routine can be highly effective for fat loss. It is important to maintain a balanced exercise plan that includes both strength training and cardiovascular exercises, along with a healthy diet for the best results in achieving your fat loss goals. your.

Things to keep in mind when performing these exercises

  • Keep a gap of 3-4 hours between meals and these exercises.
  • Always warm up and then perform these exercises.
  • Keep your back straight and do not arch your back, otherwise you will have back pain.
  • Don’t avoid practicing relaxation exercises after a workout.
  • For best results, do this twice a day!
  • Healthy eating

So ladies, remember these tips and practice these exercises twice a day to see quick results!

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