05
Dec

Hey you, fatty! Is this how your friends call you? Is your bulky body affecting your professional life? Are you finding it difficult to fit in your own chair and your clothes are also getting tighter? You feel embarrassed, and always wish to join gym classes to get back in shape. But, you never get time to visit a gym because of your busy schedule. And now, you are planning to start aerobics at home. Great! Aerobics is the best and easiest way to increase metabolism and reduce fat. But you are not sure on how to start! This space is reserved to help you and here, you will get to know the various exercise routines that you could follow to make it happen. 

Warm Up
Start your session with warm up exercises. The warm up session should last for 20 to 30 minutes. A warm up exercise increases the blood flow in your body and makes it flexible for further exercises. So, how can you start a warm up? Just start with these small work outs for a warm up.

  • Start with small jumps. Keep jumping for 5 minutes.
  • Stretch your hands up, and then move down touching your toes. Then, get back, keeping your hands stretched. Repeat these steps ten times.
  • Widen you legs and hands on either sides. Then, touch the left toe with your right hand and vice versa. Do not fold your knees while exercising. Repeat these steps 100 times.
  • Stretch your hands up and keep your back straight. Then, bend to the right, come back straight and then bend to the left. Repeat these steps 20 times. 

So, these are some of the steps that you can follow for a warm up. Let us now start with fast aerobics exercises. Depending on the levels, aerobics has different steps. Here, we will follow some of the most common and classic aerobic exercise routines. 

Exercise
This is the second phase and we will perform as fast as possible. This session lasts for 30 to 40 minutes. Remember that you need to put on your favourite fast beat music before starting, only then you will be able to enjoy aerobics. So, have you put on your favourite fast beat music?  Let’s move ahead with the steps.

  • For the first step, you need to bring forward your left feet, bend down, keeping your waist straight and try to touch the floor with your right knee. Then get back and repeat this step 10 times. You need to do it alternatively.
  • Now, join your feet, stretch your hands in front and bend down, keeping your waist straight. Repeat this step 10 times.
  • Thirdly, keep your feet joined and your waist straight. Keep your hands on your waist, stretch your left leg on left side and move it up and down. Do it alternatively too. Repeat this step 10 times on either side.
  • In the fourth step, move four steps forward and then four steps backward. Repeat it to the count of four.
  • Lie down on the floor, join your feet, keep your hands below your hips and swing your legs up and down. Repeat it to the count of 10.
  • Don’t get up! Stay in the same posture and move your right leg up and down. Do it alternatively also. Repeat this step 10 times on either side. 

These basic aerobic exercises will increase the flow of blood in your body and increase your metabolism, thus resulting in a reduction in fat. You can increase the number of repetitions, depending upon your capability.

Closing Phase
After a constant exercising phase, now you need to relax and cool down. Change the fast beat music to slower one. And then, lie down on the floor and take deep breath. Keep on taking deep breaths for 5 minutes and get up. For the cool down phase, you can also opt for a standing exercise. Stand straight and stretch your hands. Raise your hands up and inhale, then move them down and exhale. Continue this step for 5 minutes. 

So, this is a basic, but effective aerobic exercise routine. Try to start the session early in the morning. It is said to be the best time for exercise, as it is the time when our body starts consuming stored fat to produce energy. Hence, an increase in workout will increase the consumption of stored fat to produce energy. So, be prepared and start your schedule.