5 Daily Exercises for Weight Loss | Twice a Day Routines

Are you looking to lose weight but don’t have time for a full workout routine? Incorporating simple exercises into your daily routine can help you achieve your weight loss goals. In this article, we’ll explore 5 exercises you can do twice a day for weight loss.

Why Exercise is Important for Weight Loss

Exercise is an essential component of weight loss. Not only does it help you burn calories, but it also boosts your metabolism, increases muscle mass, and improves overall health. Regular exercise can also help reduce the risk of chronic diseases such as heart disease, diabetes, and obesity.

Somatic Exercises for Weight Loss

Somatic exercises are a type of movement therapy that focuses on the connection between the mind and body. These exercises can help improve posture, flexibility, and coordination, making them an excellent addition to any weight loss routine.

5 Exercises You Can Do Twice a Day for Weight Loss

1. Plank


The plank is a simple yet effective exercise that targets multiple muscle groups, including the core, arms, and legs. To perform a plank, start by getting into a push-up position with your arms extended and your body in a straight line. Hold this position for 30 seconds to 1 minute, then rest for 30 seconds. Repeat this exercise twice a day for best results.

2. Squats


Squats are a great exercise for toning the legs and glutes while also burning calories. To perform a squat, stand with your feet shoulder-width apart and your arms extended in front of you. Slowly lower your body as if you are sitting back into a chair, keeping your weight in your heels. Once your thighs are parallel to the ground, push through your heels to return to a standing position. Repeat this exercise for 10-15 reps, rest for 30 seconds, and then repeat twice a day.

3. Lunges


Lunges are another excellent exercise for targeting the legs and glutes. To perform a lunge, start by standing with your feet hip-width apart. Step forward with one leg and lower your body until your front thigh is parallel to the ground. Push through your front heel to return to a standing position. Repeat on the other leg and continue alternating for 10-15 reps. Rest for 30 seconds and then repeat twice a day.

4. Push-Ups


Push-ups are a classic exercise that targets the chest, arms, and core. To perform a push-up, start in a plank position with your arms extended. Lower your body until your chest touches the ground, then push through your arms to return to the starting position. Repeat for 10-15 reps, rest for 30 seconds, and then repeat twice a day.

5. Jumping Jacks

Jumping Jacks

Jumping jacks are a great way to get your heart rate up and burn calories. To perform a jumping jack, start with your feet together and your arms at your sides. Jump your feet out to the sides while simultaneously raising your arms above your head. Jump back to the starting position and repeat for 30 seconds to 1 minute. Rest for 30 seconds and then repeat twice a day.

Tips for Incorporating These Exercises into Your Routine

  • Set a reminder on your phone or calendar to do these exercises twice a day.
  • Start with a lower number of reps and gradually increase as you build strength.
  • If you have trouble remembering to do the exercises, try doing them at the same time every day, such as before breakfast and before bed.

Other Ways to Incorporate Exercise into Your Daily Routine

In addition to these exercises, there are other ways to incorporate physical activity into your daily routine. Some ideas include:

  • Taking the stairs instead of the elevator
  • Going for a walk during your lunch break
  • Doing a quick yoga or stretching routine before bed
  • Parking further away from your destination and walking the extra distance


Incorporating exercise into your daily routine is crucial for weight loss and overall health. By doing these 5 exercises twice a day, you can burn calories, build muscle, and improve your overall fitness. Remember to start slow and gradually increase the number of reps as you build strength. With consistency and dedication, you can achieve your weight loss goals and improve your overall well-being.

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