10 Exercises to Lose Weight Upto 20 Kgs in 3 months

Hoping that belly fat disappears itself? Want to shape your body to fit into a gorgeous dress? Desperately waiting when you’ll lose weight to choose your favorite swimsuit?

The only solution to all your problems is exercise. Don’t wait the right time to start it, do it now at the moment. Exercise is the best way to burn the extra calories of your body and get a chance to lose up to 20 kgs within 3 months.

Let’s have a look at the 10 Weight Loss exercises that help you to tone the body you desire for.   

1.      Squats

Are you frustrated by that extra fat around your thighs and butt? Squats are the most popular exercise to lose weight and get your low body in proper shape in no time. It is frequently performed by bodybuilders and athletes in order to maintain their body weight. Once you start doing it regularly, you can get the stamina to do it with speed. There are different variations of squats such as barbell squats, jump squats, and pistol squats.    

2.      Planks

Take a plank position by stretching your legs at the back and engaging your abdominal muscles. Your body should be straight parallel to the floor. Only your hands and feet should be on a mat to support the body to keep going with exercise. Stay in plank position for a minimum of 2 minutes, then drop back into relaxing form. While you are in a mode, you will feel like stomach nerves are stretching and actually, it is because when you perform a plank, it burns the belly fat. At the start, it won’t be easy, but it worth because it is the best Exercise to Lose Weight Fast.   

3.      Running

Running is a great exercise to help you with weight loss. Jogging and running seem the same and the only difference is jogging pace is between 4-6 mph and running pace is faster than 6 mph. Studies have declared, running can burn harmful visceral fat which is popularly known as belly fat. This type of fat consists of various chronic diseases such as diabetes and heart disease.

4.      Swimming

Swimming is an all-time famous and fun activity to lose weight. A health study estimates that within 3 months a person can burn 20 kgs weight per half hour of swimming daily.

See how swimming affects your calories to burn out. In a 30 minutes swim, a person can burn calories by doing the backstroke, breaststroke, and butterfly.

Other studies say swimming for 60 minutes, 3 times a week can reduce the body fat and improve body flexibility and minimize the risks of several heart problems.

5.      Cycling

To improve fitness and reduce weight, cycling is the best exercise for obesity people.

Traditionally, cycling is done outdoors but now many fitness centers have used static cycling that allows you to do cycling indoors.

Moreover, who do regular cycling are more fit n fine and they have higher insulin sensitivity and a lower risk of heart problems.    

6.      Mountain climbers

Repeat this exercise according to your strength.

Place your hands directly on the floor underneath your shoulders. Extend your legs at the backside and one by one uplift your leg towards the chest by bending your knee. Similarly, perform this exercise for the left and right legs. Repeat this for a specified number of times.

7.      Crunches

Make a posture; lie straight on the floor on your back, bend your legs, hands behind the head and uplift your shoulder slowly and then return to the initial stage. Repeat this as much as you can.

This will help to reduce the weight around 10 to 20 kgs within 90 days. Keep going according to your strength and you will get the sexy and flexible body.

8.      Pilates

Pilates is a very friendly exercise to cut off the extra fat from your body without putting in much effort.

A study proves doing Pilates 90 minutes, 3 times a week can easily reduce stomach, waist and hip circumstances as compared to those who are not engaged in this activity for a particular time duration.

9.        Interval training

One study says high-intensity Interval training can burn 25-30% more calories than other exercises. By spending 10 to 30 minutes, it can easily burn high calories.

It is very effective especially when you have to burn belly fat and need to overcome chronic diseases.

10.  Boat pose

Balance your body on sitting bones. Sit straight on a mat and raise your lower body and keep your arms straight parallel to legs. If you feel comfortable, do it a few more times.

You can expect to lose maximum weight if you follow below instructions carefully.

• Consume healthy food which is enriched in protein and nutrients. Weight loss can occur when you burn more calories than consumed.
• Adequate sleep is one major aspect that helps you to make your body fit. Inappropriate sleep can weaken your body and as a result slower the rate of losing weight.
• Make exercise your habit. Add the exercises in your daily routine. Same as you follow a working schedule, keep chasing your exercise roster.
• Don’t be stressed as it may cause weight loss at a slower rate. Feel happy and confident while doing any exercise.
• Consult your doctor because heavy exercises can harm your internal body if you have had any prior surgery.

Some people are so desperate to lose weight that they spend half of the day in the gym and fitness centers. Losing weight too fast can hurt your health. It can result in muscle loss and increase the risks of dehydration, headaches, hair loss, constipation and irregular periods. Experts suggest always lose 1 to 3 pounds per week. Have patience and bear in mind, everything happens systematically. One should put the effort but as we all know excess of anything is not good.