Fat burning exercises at home

There are lots of advantages to working out at home. You don’t have to drive, you don’t have to worry about machine or space availability, and you don’t have to worry about people judging you or trying to talk to you while you’re working out.

My favorite thing about home workouts is that I can do them anytime, whenever I want. I don’t have to worry about traffic or whether my gym is open.

Keep reading to learn about the most effective weight loss exercises you can do at home.

Stomach weight loss exercises

10-Tiny-Changes-to-Lose-Stomach-Fat-Fast-minExcess weight around the stomach is unhealthy. It can make it hard to sleep, it can make you self-conscious, and it can put you at risk for certain diseases. Click here to learn more about the risks of belly fat.

In addition to plenty of cardio and a healthy diet, make sure to include these exercises to target belly fat:

REVERSE CRUNCH

Tired of regular crunches? This exercise is a variation of the traditional crunch, and is a great exercise for weight loss at home, especially for females.

Reverse crunches utilize the transverse abdominals (the deepest muscles in your stomach). In other words, it’s a great way to target lower belly fat. Here’s how to do it:

  • Start lying on your back on an exercise mat
  • Bring both knees up to your chest
  • Place your hands on your head, behind your ears (make sure not to lace fingers)
  • Point toes
  • Heels can be up in the air or next to buttocks, whichever is more comfortable
  • From this position, slowly bring your thighs to your chest (this is the crunch)
  • Stretch back out, but do not place feet back on the slow (maintain tension in abs)
  • Repeat

More notes:

  • Keep your elbows out wide
  • Don’t pull the buttocks off the floor
  • Keep chin up
  • Exhale as you crunch, inhale as you stretch back out

VERTICAL LEG CRUNCH

  • Start lying on your back on an exercise mat
  • Lift your legs up into a tabletop position, i.e. form a 90 degree angle behind your knees
  • Breathe in and lower heels towards the mat
  • Exhale and bring them back up
  • Continue to repeat this movement without changing anything in your back (keep your back flat)
  • If doing both legs together is too hard, do one leg at a time

BICYCLE CRUNCH

This is one of my person favorites (and no it doesn’t involve a bicycle).

  • Start lying on your back on an exercise mat
  • Place your hands behind your head, like you did for reverse crunches
  • Lift both legs up and bend at the knees
  • Bring your left knee close to your chest, keeping the right one out
  • Next, extend your left leg out and bring the right leg close to your chest
  • Alternate bending your knees (like you’re riding a bike)
  • Repeat

Hip weight loss exercises

People who work office jobs and spend lots of time in the car (or on the couch) tend to build up excess weight around the hips, thighs, and butt. This weight can be hard to lose, but allowing it to accumulate can seriously hinder your mobility.

Check out the following three fat burning exercises to lose excess weight around the hips and butt:

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Start on your hands and knees (“tabletop position) on an exercise mat. Raise your right knee up and out to the side as high as you can. Pause and then bring back to starting position. Repeat as many times as you want before switching legs.

With this exercise, it’s important to keep your abdominal muscles engaged and to keep your hips pointing towards the ground.

 

LYING LEG LIFT

  • Start by lying on your stomach on an exercise mat
  • Rest your forehead on your hands
  • Lift your right leg (and thigh) as high into the air as you can – making sure to focus on squeezing your glute and keeping that leg straight
  • Pause and then bring back to starting position
  • Repeat as many times as you want before switching legs

PLANK LEG LIFT

plank_challenge_2Nobody likes the plank position, but it’s actually one of the best ways to tone your lower body, including core and even shoulders.

Check out the image at left to see the correct way to do a plank. Keep in mind you can be on your forearms (like the picture) or on your palm (like a pushup).

Resting on your forearms will minimize the strain on your wrists, and can make it easier to maintain the straight line from ankles to head. Here’s how to do the plank leg lift:

  • Begin in the plank position
  • Engage abs
  • Squeeze your right glute to lift your right leg up (about two inches)
  • Make sure to keep your leg straight
  • Swing your right leg out to the side, then return to the starting position
  • Repeat as many times as you want before switching legs

Fastest weight loss exercises

weight-loss-1-minPeople often ask how they can lose weight in one week. Safe weight loss plans should never aim to lose more than 2 pounds per week.

The fastest way to get real results is to create a specific calorie deficit. That means you might aim for a 500-calorie deficit to lose one pound per week, or a 1,000-calorie deficit to lose more.

It might be helpful to speak with a dietitian or other specialist to figure out how many calories you are burning and consuming on an average day.

Many dieters make the mistake of trying a diet and exercise plan that is too intense. These plans are very hard to maintain, and there’s a good chance you will give up.

Instead, I encourage you to start slow and gradually work towards your goal. That being said, these are the four best ways to slim down:

1. Increase the amount of movement you get when you aren’t exercising. Taking the stairs instead of the elevator or going on daily walks can make a huge different in the amount of calories you burn when you aren’t working out.

2. Make sure to exercise every single day. You don’t have to do an intense workout every day, but you should get some form of exercise on a daily basis. Very hard exercises require a recovery day, but easier exercises do not. Doing a light-moderate workout every day might be better than doing a very hard workout 2-3 days per week.

3. Stick to your exercise program. Come up with a plan and stick with it. Don’t make excuses. Many people find that exercising with a friend, partner, or family member makes it easier to stick to the plan.

4. Pay attention to your hunger level. Intense workouts can make you really hungry – so hungry that you end up eating more and in some cases gaining weight. Easy workouts are less likely to leave you hungry, and therefore less likely to cause you to eat away your progress.

Here are a few challenges that will make it easier to lose weight:

  • Skip dessert for at least a week.
  • Don’t drink high-calorie drinks. This includes soda, beer, and fruit juice.
  • Avoid starch. Replace white grains with good carbs and lean protein.

Exercise at home with equipment 

Above, we featured a few exercises you can do at home. What we didn’t mention is that to supercharge your workout, it might be a good idea to buy a few pieces of equipment.

Medicine ball

This is a classic piece of equipment that is used in a wide variety of exercises. It has a textured, rubber shell that makes it easy to grip. Medicine balls are available in many different weights (~$30 on Amazon).

Pushup Stands

Whether you’ve mastered the basic pushup or not, pushup stands can be helpful. They make pushups more effective and help protect your wrists (~$50 on Amazon).

Jump rope

Many people don’t think of a jump rope as an exercise tool, but jump ropes are actually very effective and can be utilized in several ways (~$10 on Amazon).

Treadmill

If you live in a climate that prevents running outdoors for several months during the year, it might be a good idea to purchase a treadmill. Not everyone has the money or space for a treadmill, but getting in even 10-20 minutes of running per day can make a huge difference.

Click here to read more about losing weight fast.

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