Weight loss: Do these exercises from Mandira Bedi's home workout circuit

The popular actor and TV host is on an adrenaline-rush to lose weight. Taking to her Instagram handle recently, Mandira announced that she is "currently the heaviest I have ever been" at 56.5 kgs. She added that her goal is to now reach 51 kgs, and has already started sharing snippets from her daily workouts.

To add a dash of energy and calorie-burn in the mid-week, Mandira has posted a new clip of her workout circuit. Following are some of the key exercises she included, along with their benefits.

Mandira begins her workout with 1 minute of jumping jacks. These are great to start your workout as you are fresh in the beginning and not too tired. This full-body workout is great for weight loss, strengthening bones, reducing stress, and also has cardiovascular benefits. These also strengthen your muscles.

Kettlebell swings are a weightlifting exercise that help to build your muscles. According to a 2010 research, kettlebell workouts can burn around 20.2 calories per minute. These work on your deltoids, traps, pecs, glutes and hamstrings. These are also great for your heart health and promote weight loss. By doing them in proper form, your overall posture will also improve.

Read more: How Mindy Kaling lost weight without restricting her diet

In a goblet squat, you have to hold the weight (dumbbell or kettlebell, Mandira uses a dumbbell) in front of your chest with both hands. Squat down and track your elbows between your knees while the weight follows.

A goblet squat does not put tension on the lower back, compared to a back squat. It targets your quads and glutes, as well as strengthens your core. It also strengthens your lower body.

This is a great exercise to tone your core and also work on your strength. It also promotes balance and coordination skills of the body. Side planks especially target the muscles in your shoulders, hips, and sides of your core. You can also try multiple side plank variations once you master the basic version.

Read more: Mandira Bedi is on a new weight loss mission: ‘I am the heaviest I have ever been’

An excellent exercise to do toward the end of your workout, superman mostly stretches your body and releases any kind of stiffness. It targets your lower back muscles, glutes, hamstrings, and abs. This exercise will also help to prevent any kind of injury after a workout. It also improves the strength and stability of your back and shoulder muscles. This exercise also improves your posture, especially for those with a hunchback.

Make sure you go slow if you are a beginner. Repeat the circuit based on your capacity and strength.