However, overdoing high-intensity workouts can be damaging and add stress to the body, particularly when combined with a low-calorie diet. Research shows that alternating high-intensity days with low-intensity days can be more beneficial. With this in mind, we bring you the best low-intensity workout for weight loss, which you can easily incorporate into your fitness routine.
Gentler workouts can help the body recover more quickly than complete rest, allowing you to maintain your training over a more extended period and yield better results. We have designed a simple and quick "workout" to guide you through the process. The workout should not feel challenging but instead, make you feel better than before you started. Unlike intense workouts, try to stay as relaxed as possible by breathing through your nose, relaxing your face, listening to calmer music, and keeping your heart rate below 150 bpm if you have a heart rate monitor.
Perform 30 total reps of one to two reps at a time for Goblet Squat
This training technique is known as "eustress" training. The goal is to complete 30 total reps at a leisurely pace, performing one to two reps at a time, relaxing in between. Avoid using excessively heavy weights and opt for a weight that you can lift comfortably, repeatedly. It's recommended to start with a lighter weight and gradually increase it as you progress with the workouts.
To perform a Goblet Squat, grasp one end of a dumbbell with both hands and hold it against your chest, with your elbows underneath. Stand with your feet shoulder-width apart and toes slightly turned out. Begin the exercise by moving your hips back and spreading your knees apart. Keep your lower back flat while descending below parallel. At the bottom, push through your heels while keeping your knees apart.
Complete three sets of Single-Arm Farmers Carry for 20 yards.
Hold a heavy dumbbell or kettlebell in one hand, squeeze your shoulder blades and keep your chest upright while walking. Repeat this exercise while carrying the weight on the other side.
Perform Bear Crawls for three sets of 20 yards each
Assume a crawling position with your hands placed under your shoulders and your knees under your hips, ensuring that your knees are slightly above the ground. Crawl forward by taking small steps with your right arm and left leg simultaneously, then alternate. Maintain a low hip position and keep your head raised.
Perform 10 reps of Wall Slide for three sets
To perform a Wall Slide exercise, stand with your head, shoulders, and glutes touching a wall. Ensure your forearms are pressed firmly against the wall with no gaps between the skin and the wall. Squeeze your glutes, press your lower back against the wall, and slide your forearms up and down the wall.
Perform five deep breaths for three sets of Child's Pose Breathing
Assume the child's pose position and round your spine. As you inhale through your nose, focus on expanding your diaphragm and pushing your belly towards your thighs. Breathe out completely and hold for one second before inhaling again. Perform five breaths for three sets of Child's Pose Breathing.