One of the most effective ways to train for fat-burning at home is to experiment with circuit training; a collation of different exercises, performed immediately after each other in order to really get your blood pumping!
This form of exercises is a great way to quickly burn a lot of calories making it really effective for fat loss.
All you need is a bit of space - you needn't have any equipment, but feel free to add a medicine ball or some dumbbells and you are good to go!
Amount of reps for each exercise can be completely up to you, depending on your fitness level. Why not try 30 seconds on each exercise or choose 10, 15 or 20 reps and progress.
7 Exercises for a Fat-Burning Home Workout
Exercise #1: Jump Squats
Movementa) Stand with your feet shoulder width apart with your hands on your hips.
b) Drive up through your heels extending your hips to stand up.
c) Lower down as far as possible in the squat position without allowing your knees to go over your toes.
d) Power up by jumping explosively out of the squat position as high as you can.
Return to the starting position and repeat.
Exercise #2: Side Plank
Movement
a) Lie on one side keeping your upper body supported by your forearm and elbow.
b) Stack your top leg so that it is on top of the bottom one.
c) Lift your hips off the ground so that it is in alignment with your shoulder and your knees.
d) Lift your top leg up and hold it for as long as possible.
Repeat for as many reps as necessary.Exercise #3: Burpee
a) Squat down as far as is comfortable and hold this position for a moment.
b) Jump back into a plank position, pause then perform a push up.
c) Jump back into the squat position and hold.
d) Jump into the air and return to the squat.
Repeat for as many reps as necessary.Exercise #4: Lunges/Jumping Lunges
a) Begin in the same stance as you would for a standard lunge, with one foot ahead of you and your knee bent with your rear knee almost touching the ground (if performing jumping lunge.)
b) Make sure your knee does not go over your toes.
c) Extend through both legs and jump as high as possible. Swing your arms to gain momentum.
d) While you jump in the air as high as you can, which your legs so that you land on the opposite leg. As you hit the ground, return to the lunge position.
Repeat for as many reps as necessary.Exercise #5: Reverse Crunch
Movement
a) Begin this exercise by lying face up on the floor with your palms facing downwards.
b) Bend your knees and hips so that they form a ninety degree angle.
c) Next, lift your hips off the floor and pull them inwards in a crunch movement.
d) Hold this position and then lower them back down to the floor with control. This is one full rep.
Repeat for as many reps as necessary.Exercise #6: Side Crunch
Movementa) Begin by lying down facing upwards. Place your knees together and bend them at a ninety degree angle.
b) Keeping your upper body still, lower your knees to the left so that they are touching the ground.
c) Place your fingers behind your ears.
d) Lift your shoulders towards your hips, keeping the stomach tight. Hold this position for a second and then take two seconds to lower your body back to the starting position.
Repeat for as many reps as necessary.Exercise #7: Tricep Dips
a) Position your hands so that they are shoulder width apart on a stable chair or bench (can begin on the floor.)
b) Extend your legs out in front of you; straighten your arms while maintaining a slight bend in your elbows.
c) Slowly bend your elbows so that your body is lowered towards the floor keeping your back close to the bench (if necessary.)
d) Your elbows will form a ninety degree angle at the bottom of this movement. When you reach this point, press down to straighten your arms so that you return to the starting position. This is one rep.
Repeat for as many reps as necessary.Cool down stretches
Don't forget to cool down after every workout - no matter how short or long the duration!
Your muscles need to be loosened and stretched out to deal with the impact of exercises - especially if you're a beginner.
Hamstrings:
Hip openers, side stretches, quad stretches:
Take Home Message
This is a great workout suitable for beginners that will burn a serious amount of calories!
To allow you for some rest in between the higher intensity bouts, try to incorporate some abdominal work.
Enjoy!
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
