Embarking on a weight-loss journey is no easy feat. It requires dedication, discipline, and sacrifice to shed those extra pounds. If you've managed to achieve your weight-loss goals, congratulations on your hard work! However, the challenge doesn't end there. Many individuals experience rebound weight gain after significant weight loss. To help you maintain your weight and avoid this common pitfall, we've compiled a list of five simple at-home exercises that can make a difference in the long run.
Research from Scientific American suggests that approximately 80% of people who lose a substantial amount of weight end up gaining it back within a year. To prevent this cycle, it's essential to incorporate regular exercise into your routine as part of a successful weight-loss plan.
To assist you in torching calories and keeping the weight off, we reached out to Kate Meier, CPT, a certified personal trainer from Garage Gym Reviews, for her expert advice on effective at-home exercises that can help you maintain your weight loss permanently.
"The workout I've designed follows an AMRAP (as many reps as possible) format," explains Meier. "Complete 10 reps of each exercise in a round before moving on to the next. Aim to complete as many rounds as you can in 30 minutes, taking short breaks as needed."
Let's dive into the five best at-home exercises to keep your weight down for good:
180-degree Jump Squats
This variation of the classic jump squat adds a 180-degree rotation for an engaging twist on a traditional bodyweight exercise.
- Start in an athletic stance with your feet shoulder-width apart.
- Sink into a squat position, ensuring your knees do not collapse inwards.
- Lower your body until your thighs are parallel to the ground.
- Explode upwards, fully extending your body off the ground.
- Rotate your torso 180 degrees mid-air.
- Land softly back into a squat position.
Alternating Lunges
Another effective lower-body exercise, alternating lunges target multiple leg muscles while burning calories.
- Stand in a neutral position with your hands on your hips.
- Step forward with your right foot, shifting your weight onto it.
- Lower your body into a lunge until both legs form 90-degree angles.
- Rise back up to the starting position.
Squat Sprawls
This high-intensity exercise is an effective calorie burner that can aid in weight maintenance.
- Begin in a high plank position.
- Jump your feet forward, placing them behind or just outside your hands.
- Raise your hands off the floor and assume a low squat position.
- Return your hands to the ground and jump back into a high plank.
- Repeat the movement.
Spiderman Plank
The Spiderman plank is a fun exercise that engages your core, quads, and glutes while channeling your inner superhero.
- Start in a plank position, maintaining a straight body line.
- Bring your right knee towards your right shoulder in a controlled manner.
- Return to the plank position.
- Alternate sides and continue the movement.
Pushups
This classic strength training exercise targets the chest, triceps, and shoulders for a well-rounded upper body workout.
- Assume a high plank position with a straight body line.
- Lower your chest towards the floor while keeping your elbows close to your body.
- Push back up to the starting position.
