7 Fat Burning Exercises You Can Do At Home To Lose Weight
With just seven exercises you can do a complete fat burning workout at home. And no, you don’t need big, daring cardio equipment to do a slow and boring aerobic workout.
Many people do not have time to constantly go to the gym and want to exercise at home. But how many exercises can you do in your dumbbell home workouts? I have put together some training options that you can do at home. Options include dumbbell workouts and exercises that don’t need external resistance. I have provided many options so that even a home workout can have variety.
In fact, all of this training can be done with just your body weight, but for a more advanced challenge, you can use dumbbells in certain exercises.
The workout doesn’t use machines either, because this allows you to use more muscles per physical exercise when doing standing exercises or push-ups instead of the pec-dec at your local gym.
Here is the exercise.
1) bodyweight squat
2) push-up or push-up of the knees
Do exercises 1 and 2 in a row without rest. Aim for 8-12 reps per set. If you are advanced, you can use dumbbells for squats and even harder push-ups such as push-ups to increase the difficulty of the workout. For beginners, limit yourself to bodyweight squats and knee pushups.
Do back-to-back squats and push-ups without resting, but rest 1 minute before repeating the exercises again. Then rest for a minute and repeat one more time. Then you will have done this superset (that’s what it is called when you do two exercises in a row) 3 times.
However, beginners should do all the exercises in the entire workout only once. Only advanced fitness levels can use the 3-superset system.
3) split squat
4) mountain climber
A split squat is also called a stationary lunge. That requires you to spread your feet by taking a step forward. Use the wall for balance if you are a beginner. If you are advanced, you can hold dumbbells in your hands during the split squat. Do all the reps for one side and then repeat for the other side. Drop your hips down and use your glutes, hamstrings, and quads to push your body up. Do 8 reps per side.
For the mountaineer, get into a push-up position. Squeeze your abs as if someone is going to punch you in the stomach. Maintain it throughout the exercise. Lift one foot off the ground and bring that knee to your chest. Tap foot down. Slowly return to the starting position. Alternate sides for 10 reps per side.
Do exercises 3 and 4 as another superset and do it 3 times, in the same way as the previous one, only if you are advanced.
5) Reverse lunge
6) Close-grip push-ups
A reverse lunge is a split squat in motion. Stand with your feet together. Take a step back with one leg. Drop your hips and bend both knees. Then squeeze the butt and thigh of the front leg (the leg that went nowhere) and return to the starting position. Do 8 repetitions on one side and 8 on the other. Beginners use the wall for balance. Advanced can hold dumbbells in hands.
The close grip pushup is the same as the normal pushup, except your hands are shoulder-width apart, not wider. Keep your elbows close to your sides. This exercises the triceps (the back of the arms) more. Do 8 to 15 repetitions.
Advanced fitness levels can do 3 supersets. beginners only one game of each.
7) Jumping jacks
Finish your workout with the classic Jumping Jack exercise. beginners do 20 and then stretch. Advanced fitness levels can do 50 jumping jacks, take a 30 second break, and repeat up to 3 times. Then finish with stretching the tight muscle groups.
This workout shouldn’t take more than 24 minutes, but it will boost your metabolism for 24 hours.
