Indoor fitness routine for weight loss and belly fat reduction [Including diet tips]

Mumbai: Losing weight and working towards a healthier body can feel like an intimidating task, but the good news is that you don’t need a fancy gym or expensive equipment to get started. The journey begins right at home, where you can create an effective fitness routine that works for your lifestyle. While it’s tempting to focus on stubborn belly fat, it’s important to remember that spot reduction isn’t possible. A combination of overall body fat loss, good nutrition, proper sleep, and a balanced approach to fitness is the key to success.

It is important to note that you cannot spot reduce belly fat, similar to how you can’t specifically spot reduce weight in other specific parts of your body. Aim for balanced fitness and nutrition to help you lose body fat overall, which will result in reduced belly fat automatically, and a healthier lifestyle will follow.

Drishti Chhabria, Founder & Chief Experience Officer, Orangetheory Fitness suggests creating a sustainable routine, along with tips to make the process enjoyable and rewarding.

Indoor fitness routine for weight loss

Here are indoor fitness routines for weight loss and belly fat reduction, including diet tips by Drishti Chhabria:

Jumpstart your calorie burn with cardio

Cardio is a fantastic way to burn calories and improve your stamina. Don’t worry, you don’t have to spend hours running in circles! Instead, try mixing it up with these fun and effective indoor options:

High-Intensity Interval Training (HIIT) or Heart-rate based Interval Training

HIIT workouts are short, exciting, and super effective for burning fat. Think of it as giving your 100% for a few intervals of intensity and then taking intervals of rest.

You can select a couple of exercises and alternate between intervals of exercise and intervals of rest back & forth for several sets to aim to bring your heart rate at 84% or higher (Zone 4 and above) during these quick workouts to achieve overall increased calorie burn to help weight loss.

Exercise options:

Burpees: This might be one of the most hated exercises, but it is so good for you as it works your entire body and engages all major muscle groups. Plus, you’ll feel like a champion after completing a set.

Mountain Climbers: These are perfect for your full body while engaging your core and give your heart rate a nice boost to enhance your calorie burn.

Squats or Jump Squats: This lower body exercise aims to get your heart rate up while engaging all your leg muscles to improve your strength in your legs and help you overall with toning. You can elevate regular squats by adding jumps in between squats to activate your obliques along with the core muscles.

Plank Jacks: Being in plank position is the key to activate your core muscles while engaging your shoulders and arms to fire up that total body as well. To elevate your planks and get your heart rate up, plank jacks can help you further push your body to increase your calorie burn and challenge your core.

HIIT or heart-rate based training can boost your metabolism, increase your calorie burn, and definitely will help you achieve results in losing belly fat and overall weight loss.

Steady-state cardio

Would you prefer something less intense? That’s okay too! Jog in place, use a treadmill, or hop on a stationary bike. The key is to be consistent at one pace for a long interval of time. The goal here is to maintain your heart-rate in zone 3 and zone 4 to activate fat burn and this also helps you engage your core. Steady state cardio can be as simple as walking around at a steady state for a long period to enhance your activity levels and increase calorie burn.

Strength training

Strength training is your best friend when it comes to toning, improving muscle mass and burning calories even while resting. Don’t worry if you’re new to this, it’s simpler than it sounds.
Choose exercises that will help you build strength, and the increased muscle mass will help your BMR, or resting metabolism, increase. This causes increased calorie burn in your body even when your body is at rest. Overall, strength training will increase muscle mass and reduce overall body fat percentage to help you lose belly fat and lose weight.

Bodyweight exercises

⦁ Push-ups: They may feel tough at first, but they’re excellent for building upper-body strength, chest, etc.

⦁ Plank variations: Side planks, forearm planks, plank reaches, you name it. They’re all great for your core.
These bodyweight exercises can help you incorporate a strong routine for overall weight loss & body fat loss, resulting in automatic changes in your belly fat.

Nutrition: The secret weapon

Let’s be real, no matter how hard you work out, what you eat makes the most difference. Here’s how to keep your diet simple and effective:

⦁ Protein-packed meals: Think of lean meats, lentils, and tofu for high-protein food options. Snack on Greek yoghurt or a handful of nuts when you’re hungry, or incorporate fibre and fruit as healthy snacks.

⦁ Stay hydrated: Water should be your best friend! Green tea or black coffee can be great alternatives to sugary drinks, but about 2- 3 L of water should be your aim each day.

⦁ Watch your portions: Eating healthy is important, but portion control is key to staying on track. To lose weight or belly fat, you must be in a calorie deficit as per your body’s metabolic rate and the amount of workout you are doing.

Sleep and balance: Missing puzzle piece

A well-rested body is a happy body. Sleep affects everything from your energy levels to your ability to make healthy choices. Aim for 7–9 hours of quality sleep each night, and remember that fitness is about balance.

You can be eating clean and working out right, but unless you sleep well and recover your body with the right amount of rest, you won’t see the results that you are looking for. Do not stress if you miss a day, it’s all part of the journey. Just trust the process.

A friendly reminder

This is your journey, and it’s uniquely yours. One should celebrate every small win, whether it’s mastering a push-up or simply showing up for yourself each day. Weight loss is a combination of effort, consistency, and patience, so give yourself grace as you work toward your goals.

 Looking to shed weight and target stubborn belly fat from the comfort of your home? These indoor fitness routines—ranging from HIIT and core workouts—paired with smart, sustainable diet tips, can help you burn fat and build a healthier lifestyle without stepping into a gym.  Fitness Lifestyle News -Fashion Trends, Beauty Tips, Celebrity Party News, Relationship advice, Travel and Food Tips