Home Exercise Equipment for Weight Loss
Contents
- What are the benefits of exercising at home?
- How to choose the best exercise equipment for weight loss.
- Examples of popular weight loss equipment.
- 1- Rowing machine.
- 2- Vibration exercise machine.
- 3- Morning walker.
- 4- Stationary bike
- 5- Gym ball
- 6- Jump ropes
- 7- Inversion table
- 8- Stepper machine
- 9- Cross trainer
- 10- Treadmill
- 11- Ab roller machine
- 12- Step mill machine
- The bottom line
- Sources
Home Exercise Equipment for Weight Loss
Home exercise equipment lets you work out on your own schedule to support weight loss.
What are the benefits of exercising at home?
- You can wear anything.
At home, nobody is judging what you wear.
- It can be cheaper.
You save on gym fees and the time and cost of getting there and back.
- It is very convenient.
Most people are busy, especially with a family. Having equipment at home makes it easier to fit in a workout between work, school and everything else.
How to choose the best exercise equipment for weight loss.
According to Caleb Hester from Muscle Evolved, here are three things to ask yourself when choosing home exercise equipment.
How fast do you want to lose weight?
Cardio machines such as an exercise bike, rower or treadmill burn the most calories per session. Pick the one you enjoy, since you'll use it more. A safe pace of weight loss is about 1 to 2 pounds a week.
How much space do you need to work out?
Few people have a spare room for a home gym, so measure the space you have. A rowing machine takes up a lot of floor space but gives a full-body workout. Some machines fold up for storage.
Which way do you tend to use while working out?
Think about which kind of workout you enjoy most. The best machine is the one you will actually use.
Examples of popular weight loss equipment.
These include:
- Rowing machine.
- Vibration exercise machine.
- Morning walker.
- Stationary bicycle.
- Gym ball.
- Jump ropes.
- Inversion table
- Stepper machine.
- Cross trainer.
- Treadmill.
- Ab roller machine.
- Step mill machine.
1- Rowing machine.
A rowing machine is one of the best home machines for weight loss. It works your legs, back and arms, and helps you increase your stamina and strengthen your stamina.
Rowing is low impact on the joints, which makes it a good option for many older adults. Good form matters, though, since poor technique can strain your lower back.
According to Harvard Health, 30 minutes of vigorous rowing burns roughly 255 to 440 calories, depending on body weight. Heavier people burn more.
Used regularly, a rower helps you create a negative calorie balance, which is what drives weight loss.
2- Vibration exercise machine.
Whole-body vibration machines have you stand, squat or hold poses on a vibrating platform. They are marketed for weight loss and cellulite, but evidence that they cause meaningful fat loss or remove cellulite is weak.
If you buy one, use it alongside regular exercise, not instead of it.
3- Morning walker.
A Morning walker is a device you lie on while it swings your legs side to side. It is easy to use and may feel relaxing.
It burns very few calories, since your muscles are not doing the work. Claims that it builds a fit, strong body are not supported. A real walk does far more for weight loss.
4- Stationary bike
An exercise bike gives you the benefits of cycling without the weather or traffic. It is low impact on the joints and burns a good number of calories if you ride regularly at a moderate or hard pace.
Many models are fairly compact and easy to move, so you can set one up in a bedroom, living room or balcony.
5- Gym ball
A gym ball (stability ball) is useful for core exercises, stretching and balance work. It works your abs and back without heavy loads.
It is not a big calorie burner on its own, so pair it with cardio. Buy an anti-burst ball rated for your weight, and use it on a non-slip floor.
6- Jump ropes
Jumping rope is one of the best exercises for burning fat for the time it takes. Harvard Health estimates fast rope jumping burns about 340 to 503 calories in 30 minutes, more than running at 5 mph.
Jump ropes are small, light and cheap, so you can take one anywhere. Jumping is high impact, so build up slowly if you have joint problems.
7- Inversion table
An inversion table tilts you back so you hang upside down or at an angle. It is mostly used for back pain relief, not weight loss.
It does not burn many calories or reduce cellulite. Inversion raises blood pressure and pressure in the eyes, so people with high blood pressure, heart disease or glaucoma should avoid it unless a doctor approves.
8- Stepper machine
A stepper is an effective cardio machine for weight loss. It works the legs and glutes while it burns calories. It is fairly compact and easy to set up at home.
9- Cross trainer
The cross trainer (elliptical) is another effective weight loss machine. It works your arms and legs together and is low impact, so it is easier on the joints than running on a treadmill.
Harvard Health estimates about 270 to 378 calories burned in 30 minutes, depending on body weight.
10- Treadmill
A treadmill is one of the most popular home cardio machines. Walking or running on it burns calories and improves heart health. The machine is straightforward to use.
Falls can cause serious injuries, so start slowly, use the safety clip, and keep children and pets away from the belt.
11- Ab roller machine
An ab roller is a light tool for abdominal exercises. It strengthens your abs and also works your back and shoulders.
It will not burn belly fat directly. You cannot spot-reduce fat; you lose belly fat by losing fat overall through diet and exercise.
12- Step mill machine
A step mill is a revolving staircase, a bit like a slow escalator you climb. It is a tough cardio workout for the legs and glutes.
It is one of the more challenging machines, but it is large and expensive for home use.
Benefits of weight loss machines.
- They improve stamina.
- They burn calories, and some build muscle.
- They help you reach the activity levels that support weight loss.
The bottom line
Many people wonder whether home equipment really works. As long as you use it consistently and pair it with a healthy diet, cardio machines like bikes, rowers, treadmills and steppers can help you reach your weight loss goals.
Adults should aim for at least 150 minutes of moderate activity a week, plus strength training twice a week.
If you are a beginner, an exercise bike or rowing machine is a good choice. A bike lets you watch TV while you train, and a rower works your upper and lower body at the same time.
If you are already active, a stepper, treadmill or step mill can give you a tougher aerobic workout.
Sources
- Calories burned in 30 minutes for people of three different weights, Harvard Health Publishing
- Adult Activity: An Overview, CDC
