best aerobic exercise for weight loss at home

7 Best aerobic exercises to lose weight at home

Many aerobic exercises can be done at home, such as jumping rope, climbing and descending stairs or dancing in front of the TV, for example, and are excellent for increasing physical stamina and burning calories as they stimulate circulation, lung and heart, in addition to working many muscle groups.

So, this type of exercise can be a great way to burn localized fat and lose weight if it is practiced for at least 30 to 60 minutes, 3 times a week, and if done in the right way.

The main aerobic exercises that can be performed at home are:

1. Jump rope

Doing jumps and coordinated movements with the rope is a great way to burn calories, as well as being practical and fun, but it's important to keep your posture upright, look forward, and contract your abdomen. Over time, it is possible to vary the exercises and create different jumping forms, such as jumping from one leg, turning the rope more than once or jumping on foot.

When skipping rope, you should preferably wear sneakers to lessen the impact of the floor but should be avoided by those who have problems with their knees or shoulders. To regulate the rope, you should step on your middle and lift the tips with the wrists, along the body, that should reach the height below the shoulders.

Workout Tip: Switch intense activity with rest to accelerate calorie burning by jumping 1 minute and resting 1 minute until you reach the desired exercise time.
You can burn about 650 calories in 1 hour of exercise.

2. Jump

Practicing jump is a fun way to burn calories, requiring a trampoline and a selection of favorite songs to rhythme the movements. In this activity, it is possible to do several exercises, with combinations of choreography and jumps, and to improve the balance and control of the body, but for this, it is important to keep the spine erect and pay attention to step inside the elastic area.

Workout tip: alternate exercises every minute, such as running with high knees, open and closed leg jumps, toggling one leg in front of the other (like the movement of the scissors) and squats on top of the device.
With this exercise, one can spend between 600 and 800 calories, depending on the intensity of the exercise.

3. Up and down stairs

Going up or down stairs can be practiced at any time, being a great way to gain physical stamina, as well as toning your thighs and buttocks. This activity can reach a great intensity for burning calories but, people who have pain due to knee joint wear should avoid.

Workout Tip: Break the workout into 3 10-minute parts, with rest or other activity between them, to avoid overloading the joints.
Over 30 minutes of this activity, you can spend 500 calories.

4. Walk or run on the treadmill

Walking and jogging are very effective aerobic exercises for weight loss and for improving fitness. For this, it is important that your heart beats so that you can still speak and not feel bad, to know that your body is exercising at a correct intensity.

Workout tip: Switch exercise intensity with 5 minutes of walking and 2 minutes of running, or 1 minute of intense running and 1 minute of walking, for example.
The walk spends about 400 to 500 calories, while the running spends around 500 and 900 calories, depending on the intensity of the exercise.

5. Repetition of movements

Performing a fast-moving sequence makes working a lot of body muscles, and speeds up weight loss. Exercises like jumping jacks, climbing, burpees and running in place with raised knees or with the heel on the butt, for example, can be alternated, so as not to get repetitive.

Workout tip: Make circuits for 5 to 8 minutes, with rest of 30 seconds to 1 minute between them.
These exercises, practiced for about 1 h, burn around 400 to 500 calories.

6. Dancing

Dancing to favorite songs, following the choreographies of an application on your smartphone or a zumba DVD, for example, are great ways to practice physical activity, improve balance and improve thinking, and enjoyment.

Training Tip: Do intense and rhythmic choreographies with lots of alternating movements to speed up the burning of calories.
Practicing 1 hour of dancing helps burn about 500 to 800 calories.


7. Pedaling

Doing spinning or pedaling exercise on a stationary bike, besides burning many calories and helping to lose weight, strengthens and tones the butt and the legs. It is easy and practical to do, and can be adapted to the endurance of each person, being very good for people who are beginners in the practice of physical exercises.