When you want to lose a few pounds, you should consider not only diets but exercises too. Modern fitness clubs offer plenty of equipment: weight machines, treadmills, elliptical trainers, stationary bicycles, dumbbells, barbells, and other options.
But is it all necessary for weight loss on a mandatory basis? In my professional opinion – no!
Indeed, if you do not have the opportunity (most often due to lack of time) to attend a gym, you can take advantage of very efficient exercises that you can do at home. So, here are 7 simple fat burning exercises at home.
Note, these are not random exercises. These exercises are selected based on years of experience as a personal trainer. And all of them have repeatedly proven to be highly effective in various sets of exercises for weight loss and general physical shape for very different people.
But first, let’s start with a bit of theory.
How Can You Lose Weight By Exercising At Home?
Not all exercises are suitable for effective weight loss, but only those that conform to specific rules.
Generally, at home, we are usually deprived of the possibility to use additional equipment. That is why exercises for weight loss should themselves be quite challenging. And, of course, they can be performed with a little extra weight, which is possible to have at home: dumbbells, dumbbell pancakes, a body bar. Moreover, you can exercise with regular water bottles!
Exercises for weight loss should be very energy-consuming. Arm bends with dumbbells, all sorts of equilibristics on machines and block systems – all this is not suitable! There must be real exercises that involve large muscle masses.
The load must be decent, up to sweating and significantly increased heart rate (up to deep breathing). Otherwise, there will not be the necessary hormonal shifts in the body.
Exercises should have many degrees of freedom and not be limited to bending in one joint along one plane. By doing the right exercises, you hold your balance and strain tissues as these exercises involve many different muscles and organs. And that’s great! After all, it speeds up the metabolism.
Exercises should target different areas of the body, not just problem areas. So forget about exercises for losing weight only on the stomach!
Exercise the whole body. And don’t forget to do 2-3 exercises additionally on the abdominal muscles. That way, you solve a lot of problems at once, not just remove the stomach fat.
And the last thing. You should perform exercises for weight loss in a sufficiently large number of repetitions: 20-30 and more! Ideally, up to 50-60 times. If some of the exercises are difficult, you will always find their simplified equivalents. Remember, doing lots of repetitions is crucial for weight loss!
The Best Seven Simple Exercises For Weight Loss
I have selected the best exercises that you can use at home and in your daily life. Many of my clients do them in the office, in the warehouse, next to their car during stops. And here are these exercises:
Squats performed correctly and in sufficient quantities are one of the best exercises for weight loss.
Stand up straight, feet shoulder-width apart. Hold arms along your body. Tense your lower back and push your pelvis back a little. Bend your knees and lift your arms forward or up above your head. In the lower position, your hips should be parallel to the ground. Your back still tense and flexed (don’t round the waist!) Your knees mustn’t go too far forward during squats. That is harmful! To avoid this, move your pelvis back more and lean your body forward.
When you bend your legs, take a deep breath in, and when you straighten your legs, exhale.
It would be nice if you can do at least 25-30 squats per approach. Cool if 50-70.
Push-ups from the ground is another excellent exercise that is available everywhere.
Get into a supine position. If you’re not in good physical shape yet, use the kneeling push-ups option. Spread your arms wide enough, at least 85-95 cm (33 -37 inches). Your body and legs should form a single line.
Bend your arms smoothly at the elbows and try to touch the floor with your chest. It is not always possible, but it is worth trying. If it is still difficult to do push-ups, you can bend your arms not all the way, but only partially. That is also very useful. You get such a variant of half push-ups, which, however, is very useful.
Then unbend your arms at the elbows. Repeat the desired number of times.
When bending your arms, take a deep breath. When straightening your arms, exhale.
It is one of the best exercises for weight loss in the abdominal area.
How to do the exercise
Lie on a sports mat, bend your knees to 90 degrees, stretch your arms out to the side of your head. Quickly raise your arms and immediately lift your body to a sitting position. Then smoothly return to the starting position. If your legs lift while doing the sit-up, hook them on some heavy object: a sofa, a closet, etc.
As you lift your body, exhale, and inhale as you move back.
Try to perform the sit-up in 20-30 repetitions. And be sure to put something soft under the sacrum area as you will chafe this area during numerous repetitions.
This exercise helps to lose weight in the buttock area by training the buttocks and the rear thighs.
How to do it
Lie on a mat and bend your knees to a 90-degree angle. There should be about 20-30 cm (8-12 inches) between your feet. Place your hands on your stomach. Smoothly raise and drop the pelvis, working the muscles of the legs and buttocks. If the exercise is too easy, it is worth putting extra weight on your lower abdomen or switch to the glute bridge on one leg.
When lifting the pelvis, exhale, while dropping it – inhale.
You should perform at least 20-30 repetitions of this exercise.
The burpee is the king of weight loss exercises! But it is also quite hard to do.
There are several variations of the burpee exercise.
? Burpee for experienced – classic push-ups + jumps
? Medium level burpees – push-ups from knees + standing position
? Burpees for beginners – front lean + standing position
It all comes down to taking the layup position and then quickly going to the standing position. And repeat this many times. Experienced fitness enthusiasts perform burpee with push-ups and jumps. Less experienced – change body position as quickly as possible.
Breathing while doing burpees should be deep and rhythmically in time with the movements. Otherwise, you will not live up to the end of the set!
You should perform burpees in a large repetition amount – at least 20-30 times per set.
The plank is an exercise for weight loss in the waist and stomach area.
Planks are static exercises for the waist and abs area.
Performing the front plank
Take a standing position on your elbows. The body and feet on one line. You need to stay in this position for at least 30 seconds or more.
Performing a side plank
Assume a standing position on one elbow. Place one foot on top of the other. This way, it’s more challenging to keep the balance. The task is to hold for at least 30 seconds on one side and then the same amount on the other side. It counts as one set. The more you practice, the more time you can stand in the plank.
You can breathe at will while doing the planks. But it is better to do it rhythmically, without delays.
Routine walking, done daily, at a good pace, in comfortable shoes is one of the most enjoyable weight loss exercises. Just walk and enjoy! What could be better? You should walk for at least 30-60 minutes every day. Even in bad weather!
How To Do Home Exercises For Weight Loss Correctly?
? You can perform them in any order three or four times a week. But before performing the exercises, it is worth doing a short warm-up.
? The number of sets is two or three.
? The number of repetitions is 15-25 or more, depending on the exercise. Perform static exercises – planks – for 30 seconds or more.
? And walking should be practiced every day for 30-60 minutes or more.
? You can do the exercises not all at once, but spread them out on different days and practice them daily. It is much more effective!
Now you know enough about the most effective exercises for weight loss at home. It’s just a matter of putting them into practice and enjoying the results. I wish you success! ?