Exercise is essential if you want to reduce weight. Regular physical activity can also improve your mental health. Unfortunately, many people use lockdown as an excuse to avoid their daily exercise. It can have disastrous effects on your health and your waistline. A study in the Journal of Applied Physiology found that even a 2-week break from exercise can increase your risk of heart disease and insulin sensitivity. Experts have found that chronic anxiety and stress are closely linked to obesity. A recent study in the American Journal of Preventive Medicine found a correlation between light exercise, lower stress and a better mood, as well as a lower BMI. Exercise will not only help you lose weight, but also improve your health.
Here are some low intensity workouts that will help you to lose weight and improve your health. You can even perform these exercises while you are cooking in the kitchen.
Note Try to walk or run on the spot 15 to 45 second after each exercise. Don’t forget to stretch for 5 minutes after your workout.
Rocket Jumps
You can do this exercise in your kitchen by simply jumping from where you are before you move forward or backward.
- Standing with feet hip width apart, bend your legs and place your hands on your thighs.
- Jump up and stretch your body by extending your arms straight above your head.
- Repeat landing softly and repositioning your feet.
- Start in a lower squat and place a bottle of liquid or a weight in the middle of your chest.
- Do two sets of 15-24 repetitions.
Star jumps
You can do this exercise in your small kitchen.
- Standing tall, with arms at your sides and knees slightly bent.
- Jump up and extend your arms and legs into a star-shaped pattern in the air.
- Land gently, knees together with hands at your sides.
- During the exercise, keep your back straight and abs tight.
- Do two sets of 15-24 repetitions.
Squats
This is one of your most important exercises for weight reduction. Squats are performed by sitting in a position without a chair. It is a simple exercise that you can do in your kitchen.
- Squats are a good alternative for those who want to be less active. Standing with your feet at shoulder width apart, your hands by your side or in front to add extra balance.
- You can lower yourself by bending the knees to a nearly right angle with your thighs parallel.
- Do not let your knees go over your toes.
- Do two sets of 15-24 repetitions.
Tap Backs
You only need to take one step forward, then two steps backward. This doesn’t need a larger space, and it can be done very quickly.
- Swing both arms and your right leg forward in a rhythmic motion. Repeat with the other leg.
- Keep your hips, shoulders and back facing forward.
- When you step back, don’t extend your front leg over your toes.
- To make it more challenging, jump and switch legs. Remember to keep your knees supple as you land. You must always keep your back heel off the ground.
- Do two sets of 15-24 repetitions.
Burpees
The burpee exercise is an all-body exercise that is often used for weight loss and strength training. The movement is done in four steps, and it’s called a “four count burpee.” This exercise can be done quickly and in less time to maintain your weight.
- Drop into a squat while placing your hands on the floor.
- You can also kick your feet into a pushup position.
- Jump up in a squat with your arms extended overhead.
- To make burpees easier, stand instead of jumping and don’t jump into the push-up.
- Do two sets of 15-24 repetitions.
