What exercises to do at home at night to lose weight: 10 days of hot topics and a structured guide
Recently, discussions on home-based weight loss and nighttime exercise have soared across the Internet. The following is data and practical suggestions compiled based on hot topics in the past 10 days to help you burn fat efficiently at home.
1. Top 5 popular weight loss exercises on the Internet (data in the past 10 days)
| Ranking | exercise type | Search volume increase | Applicable scenarios |
|---|---|---|---|
| 1 | HIIT training | +215% | Small space/no equipment |
| 2 | Yoga stretching | +178% | relax before bed |
| 3 | jump rope | +162% | Living room/balcony |
| 4 | aerobics | +145% | Follow training video |
| 5 | core training | +132% | mat exercise |
2. Golden timetable for evening exercise
| time period | Recommended sports | Calories burned (reference value) |
|---|---|---|
| 19:00-20:30 | high intensity interval training | 400-600 kcal/hour |
| 20:30-21:30 | Medium to low intensity shaping | 200-300 kcal/hour |
| 21:30-22:30 | soothing yoga | 150-200 kcal/hour |
3. Recommended popular training videos
According to Douyin/Bilibili/YouTube statistics, the following courses have seen a significant increase in playback volume recently:
| platform | Course name | duration | Features |
|---|---|---|---|
| Station B | "Pamela" night fat burning collection | 30 minutes | No jump version |
| Tik Tok | "Liu Genghong" stretching exercises before going to bed | 20 minutes | improve posture |
| Keep | "Sleep Yoga" sleep aid series | 45 minutes | deep relaxation |
4. Scientific exercise suggestions
1.Diet coordination:Supplement protein (such as eggs/milk) after exercise and avoid high-sugar foods
2.Environment preparation:It is recommended to prepare yoga mats, exercise bracelets and a space of more than 1.5㎡
3.Effect monitoring:Recent data from popular fitness apps show that exercising at night for 2 weeks can lead to an average weight loss of 1.5-3kg.
5. Things to note
| Risk type | Precautions |
|---|---|
| knee injury | Choose cushioning/wear sneakers |
| Affect sleep | The end time is no later than 23:00 |
| Effect stagnates | Change 2 training modes every week |
According to a recent social media survey, 83% of users said that it is easier to persist in exercising at night. It is recommended to start with 20 minutes a day and use it with popular music playlists (the topic "Sports BGM" has been played more than 200 million times recently) to make the weight loss process easier and more lasting.
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