A list of 6 exercises that helped me lose weight like crazy in 2021Published on: 28 December 2021, 08:00 am IST
Omicron and Delmicron are the new Covid-19 variants that are being spoken about these days, but we aren’t too sure how many more will appear! Thanks to a surge in cases, the night curfew imposed by the government has totally wasted our plans for the New Year, and it looks like we might be welcoming 2022 with a lockdown. Sigh! But if you are worried about what’s going to happen to your “weight loss resolution 2022”, there is no need to worry, because I’ve got you exercises that helped me stay in shape in 2021.
So, here’s a fitness round-up of 2021 for all of you.
6 exercises that kept my weight loss spree intact in 2021
What can I say, burpees are BAE. If weight loss is on my mind, I just can’t let go of this one. One of the biggest reasons is that this compound exercise works as cardio and ensures muscle training too. Another reason that makes burpees the best weight loss exercise is that it works on every part of your body. So basically, this move is your one-stop for weight loss.
I did a Tabata routine with burpees.
Here’s how my circuit looked – 70 seconds of burpees, 20 seconds break, and repeat. If I only did burpees that day, 200 to 300 burpees are what I used to target. Or at least 15 to 20 such rounds.
It is one of the most underrated exercises because you are stationary. But holding a plank for long is not everyone’s cup of tea. And that’s the trick that helps you get a well-sculpted body. For me, planks are always a hit and I try to take them a notch higher by either doing it for a longer duration or by making them dynamic.
How can you make them dynamic? Well here’s my trick. If I do side planks, I add some side dips and hold them further. In case I’m doing a forearm or straight arm plank, I add the saw movement (i.e. going back and forth on my toes and arms) and then hold.
I would recommend going for the plank challenge, if you really want to lose that belly fat.
Saggy arms are my biggest concern, have always been, and will always be – heredity you see. But not when I keep doing push-ups. And FYI, just doing a few push-ups is not going to show you results. Nor doing the same kind of moves will help you get those tight and toned arms. You have to go the extra mile to make them work.
My suggestion would be – do at least 100 push-ups every day, and if it’s just arms day, double the number and try different variants. Don’t get scared by the number because you don’t have to do them in one go but you have to break it into sets and do it.
You can opt for dolphin push-ups, pike push-ups, superman push-ups, diamond push-ups, etc.
Well, well, well – it might bring that twinkle in your eyes, but I’m just not suggesting 100 or 200 skips for weight loss. At least 1000 to 2000 skips a day is what I really recommend for major weight loss.
5. Side-lunges and squats
You just can’t leave your legs alone if you really want to get in shape. Cardio is something that will burn that fat, but exercises like squats and lunges will help you tighten that body and make it look super sexy.
So if you are doing body-weight squats, 50 reps and 5 sets is what you need to make it count. In case you are doing weighted ones, you choose your reps as per the weight you are lifting.
For side lunges, you don’t need to lift any weight. Just use your body and do 25 reps on each side. Four to five such sets will work like magic.
6. Yoga stretches
Love it or hate them, but you just can’t afford to skip them! Doing it as a pre-workout will help in improving your performance by increasing your range. When you do these stretches post-workout, you will burn more calories and will also reduce the chances of getting injured.
So ladies, these six exercises were a part of my survival kit, and thankfully they kept me in shape, when I was avoiding the gym.
And trust me, I’m definitely going to take them with me to 2022. Maybe, I can improvise them a bit for more endurance and better results. What about you?