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Exercises for Women to Lose Weight Fast at Home

By Nicki Howell ; Updated July 18, 2017

If you struggle with weight loss, you aren’t alone. Approximately two-thirds of people in the United States struggle with weight issues, according to MedlinePlus. You don’t need an expensive gym membership to drop unwanted pounds. Selecting calorie-burning exercises will assist in losing weight quickly at home.

Setting Weight Loss Goals

Set healthy goals to achieve weight loss through exercise at home. Losing 1 to 2 lbs. of fat weekly requires burning 3,500 to 7,000 calories weekly. This means you need to burn about 500 to 1,000 calories daily.

Set realistic weight loss goals. If burning 1,000 calories a day seems like too much, start out with a smaller goal, such as losing 1 lb. weekly, which is about 500 calories a day. Or you can combine physical activity with a low-calorie diet. For example, eat 300 fewer calories a day and burn 700 calories through physical activity, for a 2 lb. weekly weight loss.

Aerobic Activities

You need a minimum of 30-minutes of aerobic activity daily for weight loss. Walking at 3.5mph burns 298 calories for a 155-lb. person. Riding a stationary bicycle at home burns 520 calories an hour. If you don’t have exercise equipment at home, try jumping rope, which burns 744 calories an hour. A low-impact aerobic video, which burns 410 calories an hour, is another option for starting your home workout routine.

Faster Calorie Burning

As you get stronger, select activities with higher calorie-burning potential to lose pounds at home more quickly. For example, instead of walking on your treadmill, try jogging, which burns 446 calories an hour, or running, which can burn over 1000 calories an hour depending on your speed. Choosing a high-impact aerobic video, rather than low-impact, also burns more calories. You will burn 520 calories an hour rather than 410 calories.

Strength Training Activities

Strength training assists in losing weight more quickly. Schedule two to three home strength training sessions weekly to lose weight faster. Although weight lifting burns about 224 calories an hour, your body's built-up muscles will burn calories more efficiently throughout the day, boosting weight loss. Target your major muscle groups, including abdominals, legs, buttocks, arms and back. At home, you can use your own body weight or resistance tubing. For example, abdominal crunches, lunge exercises, push-ups and squats use your own body weight to tone muscles. Resistance tubing is used for bicep curls, squats and bent-over rows.

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