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10 Best Aerobic Exercises at Home And Healthy Diet Plan

Aerobic Exercises And Healthy Diet Plan

Aerobic Exercises at Home to look thinner, slimmer and leaner. Lose Weight, Burn Calories, Lose Belly Fat, Flat Stomach ? So, these are certain facts that always come to our mind when we start an exercise routine to stay healthy. Aerobic exercises are great to burn belly fat and weight loss.  So, now you   know Aerobic Exercises at Home

The three basic things that every person who ever stepped into the gym thought about are – weight loss, reduce belly fat and burn calories

Aerobic exercise which is primarily known as cardiovascular exercise or fat burning exercise is a rhythmic motion of more than one muscle groups in the body.

 

Benefits of Aerobic Exercise

  • Improves your circulation and helps your body use oxygen better
  • Increases energy
  • Increases endurance, which means you can workout longer without getting tired
  • Helps reduce the risk of developing heart disease
  • Helps reduce body fat
  • Maintain a healthy weight
  • Reduce stress, tension, anxiety, and depression
  • Improves sleep

Aerobics Exercises For Weight Loss at Home

1) Stair training

How to perform: With a steady pace, go up and come down on the stairs for at least 10-15 minutes. It is your warm-up exercise.

 2) Skipping

How to perform: Stand with your feet at shoulder width apart. Grasp the jump rope handles with both hands. Use your wrists to swing the rope over your head . Quickly hop over the rope as it comes towards the front of your feet.

3) Squat Jumps 

How to perform:

Begin with a standing position . Perform a normal squat. As you complete the downward motion, jump in the air. As you land, lower the body back to normal squat position to finish rep one.

4) Burpees 

How to perform:

Start off with a standing position . Drop down to a squat position but with your palms on the ground . Kick your legs back .You will be now in a high plank position. From high plank position, immediately return to squat position.Jump from this position to finish the first rep.

5) Jumping Jacks 

How to perform:

Start with feet together and hands down by the side. Jump your feet out to the side and raise your both arms above your head simultaneously. Immediately jump back to starting position.  And repeat.It’s a little warm-up exercise before you get into real hard aerobic training.

6) Sprinters sit ups 

How to perform: 

Begin with a seated position with your arms bent at right and angle and your legs extended in front of you. Now engaging your obliques lift your left leg with left knee and bring right elbow towards the left knee. Get back to starting position and repeat it on the other side.

7) Box jumps 

How to perform:

Fetch yourself a sturdy box or bench to do this exercise. For the beginners, start off with a box that’s mid-calf height and make your way towards higher height boxes from there. Face the box with your feet shoulder width apart.Now bend the knees, send your hips back, swing your arms back, and swing them forward as you land lightly on the box. To return to starting position, step down one foot at a time.

8) Jump forward Jog back 

How to perform:

Stand with your knees slightly bent and your feet hip-width apart. Now swinging both arms back and then forward, jump forward landing lightly on your toes. Now jog backwards to the starting position.

9) High Knees

How to perform:

Stand with your feet hip-width apart and run in place at a steady pace by pulling both the knees alternatively to chest. Do as quickly as you can.

10) Butt Kicks

How to perform:

Stand with your feet shoulder-width apart. Keep your arms bent towards the side. Now flex your right knee and kick your right heel to your glutes.  Bring the right foot down. Now repeat the same with left leg.

Healthy Diet Plan

Day 1

Only Fruits Diet: You can eat as much as fruits you want for all day except bananas on day 1. Eat fruits whenever you feel hungry. Drink at least 8-10 glasses of water.

At the end of the day you should have at least consumed the equivalent of 4 apples, 2 oranges, a watermelon and 2 pomegranates.

Avoid: Bananas and Fruit Juice.

Day 2

Only Vegetables: You can eat baked potatoes (once), raw vegetables and boiled vegetables with some salt and pepper on day 2. Eat as much as vegs you need. Drink at least 8-10 glasses of water.

Avoid: Cream, Butter, Milk and Oil.

Day 3

Fruits and Vegetables: You can eat as much fruits and vegetables as you can on day 3. Drink at least 8-10 glasses of water. Vegetables can eaten as form of raw or boiled. Drink at least 10-12 glasses of water.

Avoid: Cream, Butter, Milk, Cheese, Potatoes, Fruit Juices and Oil.

Day 4

Banana Day: You can only eat bananas today. You can also have 3 glasses of semi skimmed milk without sugar or anything on day 4. You can also have bowl of any vegetable soup (cabbage soup is recommended). Eat maximum 8-10 bananas and drink at least 8-10 glasses of water.

Avoid: Anything else other than what is recommended.

Day 5

Tomatoes and Rice: You can eat one small bowl of boiled brown rice, six tomatoes, two apples, one bowl of salad, half glass of semi skimmed milk, one orange, one grapefruit and one small bowl of fruit on day 5. Non-vegetarian can have lean fish instead of rice. Drink at least 10-12 glasses of water.

Avoid: Fruit Juices and Oil.

Day 6

Vegetables and Rice: You can have one small bowl of boiled brown rice, one small bowl of boiled vegetables and one bowl of salad or soup on day 6. Non-vegetarian can have lean fish instead of rice. Drink at least 10 glasses of water.

Avoid: Fruit Juices and Oil.

Day 7

Vegetables, Fruits and Rice: You can have one small bowl of boiled brown rice, one small bowl of boiled or cooked vegetables and fruits as much as you can on day 7. Drink at least 10-12 glasses of water.

Avoid: Fruit Juices and Oil.

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