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Getting a good workout in doesn’t always mean you have to drag yourself to the gym. Between the time it takes to get there and back, you could have done an entire workout at home!
Home workouts are a simple, effective way to get the slim figure you’ve been dreaming of.
You just need a clear, open space (either outside or inside) to be able to move and the right workout clothes. You don’t even need weights or equipment to get your heart rate going and your muscles going.
Not so sure about this?
Try these ten workouts at home and see how easy it can be to lose body fat!
1. High Knees
High knees are kind of like the upgraded version of running in place.
Instead of keeping a steady jog, bring each leg up towards your chest as far as you can.
Interchange your legs in a quick, stable pace.
Do this for intervals of thirty seconds or one minute, resting in between each set. You should feel the burn after a few!
If not, either extend your time or try to add a bit more intensity to the movement. Go faster and see what your quickest high knees pace is.
2. Jumping Jacks
Jumping jacks are another quick cardio move to get your heart going and lose body fat.
You can do these during your active rest periods when you are at the gym, or as their own workout at home. Again, the trick with this move is to keep a steady pace. Find your rhythm and maintain it during each interval.
For more intensity with jumping jacks, hold light weights in your hands, or activate your abs by tapping them every time your arms come down.
3. Jump Rope
Bored of the jumping jacks movement? Get a jump rope instead.
There are so many ways you can use a jump rope during an at-home workout – and all of them are effective to lose body fat. You have to first build your skills by using a jump rope in its traditional way, though.
From there, you can play with using a jump rope while jumping only on one leg or with increasing the speed to turn the rope twice in between each jump.
These are just a handful of the fun possibilities available.
To get your whole body working and give it a good challenge, add burpees to your workout plan. Burpees are the ultimate full-body movement.
They go like this:
- Begin in a standing position
- Jump high and then drop into a plank as soon as you come down
- When your hands hit the ground, power your feet back to a plank position
- Do a push-up
- When you come up, jump your feet to your hands and jump all the way up in one steady motion
All of that counts as one burpee! Doing just a couple of these every time you workout will surely help you lose body fat.
A burpee works the muscles in your legs, arms, and your core. This workout is also a good way to build endurance and intensity in the body.
5. Mountain Climbers
If you like the power of burpees, you’re going to love the push of mountain climbers. These are definitely not a walk in the park.
Mountain climbers are a cardio-heavy movement that you do while on your arms – which means they work the upper body and the lower body. Meanwhile, the core is activated and challenged, too.
To do a mountain climber, begin in plank position. Bring one foot in towards your chest, then put it back quickly. Do the same with the other foot.
Repeat these motions in a way that is quick and steady. You should feel almost like you’re running in place or doing high knees, not like you are just stepping one foot and then the other.
6. Squat Jumps
Squat jumps are another cardio-heavy motion. But, they are powerful enough to work the muscles in the legs to grow and add strength.
A squat jump starts in a relaxed stance, with knees hip distance apart. You jump up – like you would for a burpee – then land and go straight into a deep squat.
From the squat position, you jump back up and repeat the motion down into a squat. As you’re doing these reps, your arms should be relaxed but your abs activated. Keep your vision on one focal point to help you balance and maintain a certain pace.
7. Squat Thrusts
If you find that squat jumps are a little too much for you, do squat thrusts. These can be just as effective to help you lose body fat.
Begin in a standing position with knees hip distance apart, as you would for the squat jump. Instead of jumping up, though, go straight down into a squat.
Then, come all the way back up to standing, and thrust your hips forward a bit as you reach the top. This subtle movement activates the glutes and the flexors in the hips. It adds enough challenge to a traditional squat, without being overpowering.
8. Wall Sits
The same activation you feel in your inner thighs, glutes, and hamstrings during a squat can also be felt when you sit still. No, we aren’t talking about sitting on the couch after your workout.
We’re talking about wall sits as a way to begin the cool-down part of a workout. Cooling down is just as important as warming up and powering through an exercise routine to lose body fat.
To slow your heart rate with a wall sit, begin by standing with your back against a wall. Bring your back down and walk your feet out until your legs are at a 90-degree angle. This should look almost as if you were doing a squat.
Then, stay there. You should feel a resistance in your legs and your abs to keep you steady. Hold a count for anywhere from thirty seconds to one minute to really get a challenge.
Keep your cool-down going with push-ups!
Push-ups are one of the most traditional body movements there are. The motions of a push-up activate your upper body as well as your core.
Even if you knocked out your burpees and powered through everything else, always give yourself some time to do a few sets of these before wrapping up. Your body will thank you.
The last, but definitely not least, workout you can do at home to lose body fat is a plank. Planks, like wall sits, are all about holding and feeling the resistance in the body.
A proper blank is the top of a push-up. Your butt should be low instead of up in the air, your shoulders steady, and your heels pushing back behind you. The core will be working very hard.
Before you know it, a few effective workouts that wrap up with planks will have you looking better than ever. You may even have people asking you if you went to Atlanta Face and Body for body contouring!
That is the power of a plank. It challenges, shapes, and sculpts in a low-intensity way that anyone can do.
Exercise and Dieting: the Best Way to Lose Body Fat
Ready to get to work and see what kind of results these workouts can give you? Don’t forget to switch up your diet, too!
Combining smart workouts with eating right is the absolute best way to lose body fat. Plus, eating right doesn’t mean you have to be hard on yourself or have an extreme diet. It is just a matter of balance and proper planning.To help you get started, click here for the number one diet mistake people make.