The Best Workout Exercises For Weight Loss At Home
By: Health, Fitness Lab. Blog
Tags: Weight Loss, Weight Loss Exercise, Fitness Tips, Exercise At Home, Workout Routines

In this article, we’d like to provide four exercises that, when done correctly, will help you lose weight and get rid of a sagging and bulging abdomen wtihout gym equipment.

Each person choose whether to workout at home or in a gym. Both solutions have advantages and disadvantages.

If you signed up for group training at a sports club, you must attend to the gym, pay for a membership, and stick to the schedule. It does, however, include all of the required equipment and simulations for efficient weight reduction.

Home exercises have recently become highly popular. You don’t need to go anywhere; just keep to your plan and schedule. To complete the exercises correctly, though, you must have a strong determination and some physical preparation.

Exercises for reducing weight at home and at the gym are not that dissimilar. They must be efficient, intense, and diverse. The press may be worked out at home or in the gym with similar results. You can collaborate with a trainer over a video link.

Circuit training is one of the best option to burn calories.

Circuit training targets the entire body and successfully burns calories. Exercises should be completed progressively, with a minimum rest duration of up to 25 seconds between elements. A cycle or circle can have four to eight activities. Each must be done for a certain amount of time or with the required number of repetitions. Relaxation can be put in the spaces between the circles.

This training plan is appropriate for both beginners and advanced athletes; simply pay attention to your feelings and alter the amount of laps. It is recommended to complete 4–6 rounds every workout, two to three times per week.

Circuit training is frequently referred to as fat burning.

Because exercise involves a large number of joints, ligaments, and muscles, it burns more calories. A general tone will arise within a month if you workout at least three times each week.

It is preferable to measure progress by measuring volume in the waist, chest, and hips: the numbers on the scales may not move, but the improvement will be seen physically. This is crucial for motivating you to keep training.

Measure progress by measuring volume in the waist, chest, and hips.

To keep the workouts interesting, switch exercises and replace them with new ones. When endurance activities are included in circuit training, the calorie expenditure is 30% more than when strength training in the gym.

Begin with short sessions and progressively increase the amount of circles. You can burn out and quit training if you expect a speedy result and quickly tire yourself.

Before you begin training, check with your doctor to see if you have any limits on physical exercise.

Warming Up

A series of exercises at the beginning is aimed at warming up the muscles and ligaments before physical activity. It allows you to train much more efficiently, to avoid injuries and sprains.

In the warm-up, you should include cardio heating: jumping rope, walking with raising your knees or jogging in place. Then you need to do articular gymnastics: rotation with your hands, arms, shoulders, head, etc. Now you can stretch for 2–3 minutes — you need to lock your arms behind your back to stretch the shoulder joints, make bends to the sides.

Finish the warm-up with the same cardio exercises as in the beginning, but at a higher pace. Then you need to restore breathing, alternating deep inhalation and exhalation.

If there is no physical level of preparation at all, the warm-up can be reduced to 5 minutes.

Frontal Lunges

This exercise will help strengthen the inner thighs.

For a frontal lunge to the side, you need to stand up straight and keep your feet shoulder-width apart. Now take a step to the side and squat. We do not transfer the body weight completely to one side, but evenly distribute it between both legs. We make sure that the body does not fall to one side, and the knee does not go beyond the toe of the foot.

Now you need to push off with the leg on which the lunge was performed, take an additional step and take the starting position. We repeat the actions — we perform a lunge in the other direction. Legs should be widely spaced apart. The duration of frontal lunges is 2–3 minutes.

Frontal Lunges. The Plan of Motion.

Push-Ups

If you have physical fitness, you can choose classic push-ups. If it’s too difficult for now, I recommend doing them from your knees.

It is necessary to take the correct starting position: the body forms a single line from the head without bending in the lower back or lifting the pelvis up. We place our palms exactly under the shoulder joints, place the elbows close to the body and do not spread them to the sides.

The body should drop low. It is important to breathe correctly: we bend our arms as we inhale, rise as we exhale. We perform the exercise for 2 minutes.

For push-ups from the knees, the technique is the same: the body forms a straight line. It is necessary to monitor the position of the palms relative to the shoulders.

During the exercise, only the muscles and joints of the arms should work. The rest of the joints should be stable, that is, motionless during training.

Be a “Rock Climber”

This exercise is also called a rock climber. It can be performed in two versions. The first one is for trained athletes, at high speed — with imitation of running or climbing to the top in the bar. At a low pace, beginners can do the exercise.

We stand so that the palms are exactly under the shoulders, we strain the stomach and tighten the pelvis so that the body forms one line, as in push-ups. The press must be tense to maintain the correct position of the body.

First, we pull one leg with the knee to the chest, then we return it to its place, then we pull up the other, imitating a run. We quickly change legs, pulling either the right or the left knee to the chest. The exercise should be done for at least 2 minutes.

Mountain Climber. The Plan of Motion.

Burpees

This powerful exercise uses the muscles of your core, shoulder girdle, arms, legs, and buttocks.

We stand up straight, put our feet shoulder-width apart. We put our hands on the floor and do a deep squat. Without lifting our palms from the floor, we make a jump, straighten our legs and stand in the plank position. It is necessary to ensure that the palms are exactly under the shoulders, and the body forms one straight line.

Now we bend the elbows along the body and touch the floor with the chest. In this case, the body must remain level. We return to the plank position, with a jump we press our knees to the chest, then we sharply jump up with our arms raised. During the execution of burpee, you need to keep your back straight and look in front of you. We do the exercise for 1–2 minutes.

Usually, people see results after a month of performing them, but nevertheless, do not forget about nutrition for achieving better results and stretching after training all muscles.

During stretching, the greatest attention should be paid to Hip Flexors as they are the most important muscles responsible for many details both in training and for physical condition outside of it. For such muscles there is a unique program for their improvement and stretching, which leads to an improvement in physical performance.

For bodyweight exercise to help you lose weight, it must be intense and prolonged. Simply put, if you do 20 squats and then rest for five minutes, you will certainly strengthen your muscles, but you won’t burn a lot of calories.

Therefore, do the exercises at high intensity, or even better, include them in interval training with a certain amount of rest between sets — from 10 seconds to one minute. This will keep your heart rate high throughout your workout and burn more calories.

Also, remember that no workout will help you lose weight unless you review your diet. Combine exercise with diet and you will see the first results very soon. This is your time to become the best version of yourself. Good luck!