Aerobics and body toning exercises are designed to improve cardiovascular health and tone your muscles at the same time. You should include aerobic exercises in your fitness regime to achieve lean muscles and weight loss. Aerobic is a combination of high-intensity workout that works on a couple of muscles. Aerobics is the best form of strength training and helps to boost metabolism which helps to burn fat. Cardio is the first step in the weight loss journey and gives you surprising health benefits. Cardio increase the heart rate and our body require more oxygen during a cardio workout which makes lunges to work harder.
A flat tummy, with well-toned arms and legs! Sounds like a familiar dream for everybody in this world. Flat tummy is not a dream now. Most people do not think that it is possible for them to achieve it, but clearly, it takes time and patience.
How Aerobic Helps to Lose Weight?
Aerobics is one of the most effective workouts in achieving a perfectly toned body with the added benefit of a confidence booster. It makes you sweat, breathes harder, and gets your heart beating faster. Aerobic exercises strengthen cardiovascular system so as to manage and deliver oxygen quickly and smoothly in your whole body.
So, get ready to tone your body and burn a ton of calories with these killer aerobic workouts!
Cycling is a useful workout which goes a long way in ensuring your overall fitness. You will find cycling to be a delightful experience, without realizing it has done well to your body. Cycling was proven as one of the most effective exercises among all aerobic workouts to shed off extra calories and get rid of flabby abs. Even a small amount of cycling can prove to be good enough to boost your metabolism level. It speeds up the weight loss process and helps improve overall balance and coordination.
Swimming is a cool way of getting fit. It is one of the best aerobic exercises for the whole body, especially for your back muscles, shoulders, and arms. It improves flexibility as well. Swimming is an effective exercise to lose weight as well. You get fitter and slimmer than before. While swimming you hold your breath repeatedly, this makes your heart and lungs stronger and healthier. Swimming works all the major muscles in your body and increases muscle power. The resistance involved in swimming keeps your joints flexible, especially your neck and shoulders.
Rowing is the most physically and mentally challenging aerobic exercises. This workout involves in several major muscle groups and will help you develop both your upper and lower body. It helps strengthen and condition all the major muscles of your body, primarily the core. This is the single best aerobic workout for your quadriceps and hamstrings. It helps in weight loss, toning and building muscles, and increasing stamina.
There are different dietary and nutritional requirements while following an aerobic workout regime. This increases different levels of general fitness. Eating right can help energize your body.
Walking or we can say Power walking for weight loss. This is the most natural and simple exercise to lose weight. Walking does not require any form of equipment, all you need is a good pair of sports shoes. You can adjust your walking intensity as per your strength. You can walk outdoor or indoor as per your comfort. The treadmill is the best option to walk indoors. Walking on the treadmill helps to lose extra weight and it reduces the risk of knees injury.
Running on Stairs
Walking up and down on the stairs is the another easiest and high impact workout for weight loss. Stair training boosts the heart rate and helps to improve cardiovascular health. This form of exercise helps to burn lots of exercises. Running on the stairs work on your lower body and help to tone your body. This is the great gym workout which can be done without any equipment. If you want to lose weight fast and get lean legs, do stairs workout for 15-20 mins daily.
Donkey kicks are another form of workout which can be done without any equipment and help to tone your legs. All you need a pair of sports shoes and a mat to do this exercise. This is a low impact aerobic exercise with loads of benefits. Donkey kicks not only helps to get strong legs but very good for back and abdominal muscles.
How to perform Donkey Kicks
Stand straight on the mat and bend your waist to your knees. Keep your arms straight.
Place your hands parallel to the ground.
Now lift the right knee and straighten the right leg behind you. Your leg and back should be on the same line.
Now repeat the same step with left leg.
Perform 3 sets of 15 reps of Donkey kicks.
Arm stretches increase the tension of your chest and these muscles become tight. To perform this exercise, you need to march like a soldier. This type of simple marching exercises does not require any workout equipment or strenuous stretching.
How to perform Arm stretches
Stand straight with your feet hip-width apart. Now start marching at one place and gradually increase the paces. This will increase your heart rate and helps to burn calories.
Make sure while you march your arms you raise your knees high to give your legs, thighs, and lower body enough stretch.
Move your knees and one arm up and rotation back and front.
Now do the same with your other arms.
Water Aerobics include walking in the pool or playing handball in the pool. Treadmills in the pool are the best things to do for weight loss. Intense walking in the pool by pushing the water is a fun workout. This exercise will definitely help to lose lower body fat.
Dancing is the best form of exercise and helps to lose fat. Unlike boring exercises, dancing boosts your moods and you love doing the workout. Play your favourite songs and shake your booty on your favourite number to lose weight. For Ballroom dancing, you need a partner to do twists and twirls. Now get into shape with the most interesting workout. As everyone says dancing is super sexy.
Squats are the best aerobic exercise to shape your butt. This low impact workout helps to get toned thigh and hip without many efforts. You don’t require any equipment to perform squats. You can include regular squats and pile squats in your workout regime to shape your legs.
How to Perform Squats
Stand straight with your feet hip-width apart.
Place your hands on the hips.
Now bend your knees in the direction of your toes.
Keep your back straight and your butt in outward.
Planks are the best aerobic exercise to work on your core muscles. This work on your overall body without moving. If you want to shed fat from your waistline, include planks in your daily workout routine. Planks help to build stronger spine and strengthen the muscles around it.
What are the Benefits of Aerobic Exercises for Weight Loss?
- Aerobics helps to reduce the risk of Joint injuries and heart attack.
- Performing aerobics on regular basis build your metabolism and keep you fit and healthy.
- It helps to strengthen your body.
- One of the best and easiest way to burn calories without any equipment.
- These exercise helps to control your blood pressure.
- Get glowing skin and desired body with these simple and easy exercise at home.
Here are few things to keep in mind:
Consume moderate carbs and protein
Aerobic exercises are a great way to tone your body and lose weight. As fitness is more than simply exercising on a regular basis, we all know that you won’t get that perfect body overnight. With dedication, determination, and perseverance it is possible.