Best 30 min at home work out, go!
kczemerys
Posts: 11 Member
I'm looking to workout at home for 30 minutes once a day to lose weight. Any links would be much appreciated.
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Replies
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You will hear this over and over on this site - exercise is for health and fitness goals, not for weight loss.
Here's why - to lose weight you need a calorie deficit. Many forms of exercise aren't big calorie burners. They won't contribute much to your deficit, but that doesn't mean they aren't worthwhile.
Let's say you are doing cardio (pretty decent calorie burns) but unless you are managing your food intake, it's very easy to eat more calories than your cardio workout provided.
Look for workouts you enjoy doing. That will help you stay consistent and you may continue doing them even after you get to goal weight.
For fitness, look for cardio - heart and lungs and strength/resistance training - to maintain muscle, also good for bone health. Especially as we age, look for flexibiltiy and balance elements as well.
My fitness pal gives you a calorie goal before exercise. You log exercise and earn additional calories, but calorie burns can be inflated so start by eating a % back. Additional calories are fuel for your workouts.11 -
It is all CICO for weight loss. Of course, your exercise can add to the CO portion. As for your 30min workouts, T25 has pretty much everything in 25 min. There's also Insanity and Shaun T has workouts on YouTube for 30min. Popsugar, exerciseTV, The Firm power half hour, just put a search in YouTube.5
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Agree with above, but also ...
What do you have at home? Exercise equipment? Flights of stairs?
Can you leave the house?
For example, part of my commute to/from work is walking, I've got 10 flights of stairs at work, and an hour at lunch to go walking or running. I've got a home gym, bicycles to ride outside, and a nice place to running and walking.
So I've got quite a variety of options ... but your situation might be different.1 -
30 mins of rowing @ day wks 4 me.1
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You can lose weight without exercising and the best 30 min workout is one that you enjoy doing and will stick with over the long term.
Home workouts are only limited by what equipment you have access to (and room for). Do you enjoy running? A half hour run (shorter if your fitness level isn't there yet) a few times a week will certainly improve your cardiovascular fitness. You can get started on strength training with body weight exercises and then add weights. Have a skipping rope? That'll get your heart pumping and sweat on.... Rowing (alternating between steady state and intervals) will get you into shape too!
There are also lots of videos on YouTube etc.
Find your bliss!
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I'm loving Beachbody On Demand. There are like 800 videos total to choose from and many programs are 30 min or less per day. Plus it let's you have variety incase you get bored doing the same thing every day.4
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You will become bored very fast if you do the same workout every day.
Pick 3 days to do a cardio for 30 mins (running, rowing, elliptical, etc.), 3 days for strength/HIIT/circuit. Give yourself at least 1 total rest day or you will be burned out quickly.
My week as an example:
Sunday: Run, Yoga/Stretch
Monday: Rock Climbing
Tuesday Run, Yoga/Stretch
Wednesday: BodyPUMP or Circuit training
Thursday: Run, Yoga/Stretch
Friday: REST, maybe some yoga if feeling sore
Saturday: BodyPUMP or Circuit training
This is totally doable if you don't have access to a gym, there are tons of youtube videos with 30 min no equipment HIIT workouts. Also, I like to use the Keep Fitness app when I am traveling or not able to get to the gym for some reason.1 -
I agree with others to look for something you enjoy doing. I hate cardio, but I get 30min-1hr in daily usually because I freaking LOVE to play a VR game called Beat Saber which doubles as a cardio workout. So even though I feel like my arms are about to fall off and sweat is pouring off of me, I usually keep going because it doesn't feel like a workout, it's just fun.
There are tons of free options on youtube/online, but as far as strength building/endurance I think Zuzka Light has some of the best programs out there for home. You will need some basic equipment for most of them however like a kettlebell, dumbbells, sliders, resistance bands, pullup bar, etc. Most of her workouts are in the 25min range.2 -
I am turning 60 in June and I lost quite a bit of weight through diet and exercise (over 90 lbs). I used the Leslie Sansome Walk away the pounds exercises. There are tons of them on you tube. You can do it in front of your big screen if you bring up you tube on your big screen. Put on your runners and it's lots of fun. You feel as though you are at an exercise class and it isn't too complicated (I have two left feet). I really enjoy it. I also do my recumbent bike and get out into the great outdoors to hike on a regular basis. All of the above helps to give me the variety I need. My husband is in to weights, but I do not enjoy them as much.7
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I loved You Are Your Own Gym (app) before I used the equipment room at the gym. You can tell it what equipment you have (furniture works great), how long you want to work out, and at what level (beginner, moderate, intermediate, elite).
But eat less to lose weight. Work out to get strong.3 -
Agree with above, but also ...
What do you have at home? Exercise equipment? Flights of stairs?
Can you leave the house?
For example, part of my commute to/from work is walking, I've got 10 flights of stairs at work, and an hour at lunch to go walking or running. I've got a home gym, bicycles to ride outside, and a nice place to running and walking.
So I've got quite a variety of options ... but your situation might be different.
Unfortunately I don't have a whole lot at home. I have a few free weights, a step, and a large fitness ball.0 -
I'm loving Beachbody On Demand. There are like 800 videos total to choose from and many programs are 30 min or less per day. Plus it let's you have variety incase you get bored doing the same thing every day.
Thank you, this is what I'm looking for! So many people are telling me to just Google stuff, like I know how to Google, I'm looking for what people like, what's popular, insights into why they like it. So thank you!3 -
Burpees till ya puke! Haha just kidding don’t need to do that many...0
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I am also a big fan of Beachbody on Demand workouts.0
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Another vote for Beachbody On Demand! There is a 2-week free trial, and then it's $99/year for unlimited access after that. I just finished 21 Day Fix and 21 Day Fix Extreme (couple days of the latter left).. both are 30 minutes/day programs.. and are great for beginners/intermediates. Check it out!!1
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Personally I invested in a squat rack, Olympic weight set and flat bench for less than $1k and do squat, bench, press and deadlift at home. Best bang for the buck training wise and I can do it very easily with busy kid schedules and the like not having to travel to the gym.Thank you, this is what I'm looking for! So many people are telling me to just Google stuff, like I know how to Google, I'm looking for what people like, what's popular, insights into why they like it. So thank you!
The investment has paid itself many times over the last few years...
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30 day shred dvd jillian Michael's.
Combine it with a calorie deficit and you'll lose weight, feel fitter and have a new hatred for that woman 😂
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As everyone else has pretty much said, you have to track CICO for weight loss. Exercise for strength and physical health. And for me personally, motivation to eat better. Lol. You said you have a step board? I reccomend Amy Ford's beginner cardio step workout on you tube. Its 30 mins, easy to follow, and torches some cals! Once you start getting used to it you can add risers to your step board for an even bigger challenge. As she says "the moves dont have to be complicated to get a good workout" I workout 5-6 days a week for about 2-3 hours a day, plus an hour of cardio, burning roughly around 6-800 cals a day. And this beginner step still has me sweating my butt off. It probably burns more calories than anything else I do. But I absolutely love (and sometimes hate) it!! Lol. I try to do it 3× a week, on Monday, Wed, and Fri, let me know what you think! And good luck 🙂
https://youtu.be/qNAeuOs866Y 1
https://m.youtube.com/watch?v=TU8QYVW0gDU
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