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.

4. Burpees

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:

  1. Begin in a standing position
  2. Jump high and then drop into a plank as soon as you come down
  3. When your hands hit the ground, power your feet back to a plank position
  4. Do a push-up
  5. 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.

9. Push-Ups

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.

10. Planks

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.

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6 Most Important Considerations for Starting a Fitness Business

Starting a new business can be thrilling and challenging. It could be terrifying when you think about all the details and every resource you need to get up and running. If you’ve done your research right, it will be easier to know what you are getting into and exactly what you need to succeed.

Most people choose to start their own businesses because they are ready to share their ideas with the public. And want to do what they love in their own way.

Others want to create a work-life balance that works for them. Ultimately there can be great opportunity to make money if everything goes as planned. The risk is worth it, most of the time for people who are entrepreneurial.

According to The Guardian, consumer spending on UK gym membership soared by 44% in 2014, driven by the growth in popularity of new, budget gyms.

The demand for affordable, high quality, no-contract or flexible contracts fitness centres is continuing to grow. People are now interested in staying fit more than ever. The popularity of budget gyms, including Pure Gym, EasyGym, Anytime Fitness and DW Sports, are most likely driving the increase even further.

If you are thinking about going out on your own and starting a fitness business this year, this will help you get started.

Find your niche

1. Decide on your niche market right from the beginning 

Which market do you want to serve and why? This should be very clear to you. Do your research and find out a profitable niche that can scale. Weight loss is popular. There are other less popular ones like injury management and even endurance athletes. You could also choose powerlifting, crossfit, yoga, or whatever you prefer that works for you.

But remember, going after a popular niche means more competition. It should be a niche you are genuinely interested in. That way making it a business won’t be difficult.

The planning process

Launching a brick and mortar fitness business can be overwhelming but once you get your planning right, you will be off to a great start. Put everything on paper. It pays to keep records.

2. Cost

Consider your fix costs (business registration, legal fees, rent, premise renovations, utilities, hiring and educating trainers, wages, décor items and furniture, initial marketing) and monthly expenditures.

What will be your monthly protected costs? How will you fund the business before you attract paying customers? How many active clients will you need to break-even or generate your desired level of profit? Think of every little thing that you will need to spend money on to before your business opens and plan a contingency.

Getting started right

3. Purchase appropriate equipment

Make a list of all the equipment you’ll need to get started. JLL Fitness have a great range of commercial gym equipments you can check out. Things like dumbbell sets, bars, exercise mats, weight benches, treadmills etc. cannot be compromised. They are the most important things you need for a fitness business.

4. Make it insanely easy to register

Set up a a great and easy to use website to educate and inform prospective clients of your offering and packages. And most importantly give new users the opportunity to register and book fitness packages right at the comfort of their homes. Make it flexible. Your prices should be competitive.

Getting a website up and running is no longer a difficult or expensive. There are great DIY websites available, such as Wix and Squarespace. This is one of the first things you should do once you are ready to kickstart your fitness business.

5. On discounts and special offers

Attracting customers or users is one of the hardest part of starting a business. It’s no different for fitness businesses. Give people a reason to become members. Why should people choose you over your competitor next door?

Special deals and launch offers can be a great idea and really draw people in. You can offer a few days or even weeks for free and start charging once users establish fitness habits. When you are getting started, make it big, exciting and tempting. Set and stick to your urgent end date to get people signing up as soon as possible.

6. Focus on amazing service to leverage worth of mouth marketing.

The first few people who register for sessions at your fitness business can make or break your new startup. Give them the results they crave and make your sessions the best part of their week.

The aim is to get them talking about your fitness sessions to their friends. Word-of-mouth advertising is crucial for every service-based business, and in the case of a fitness business, it’s key.

Final words

Building a successful business takes time, focus, persistence. Starting a fitness business is probably going to end up costing more than you thought. But that’s not a reason to give up or abandon your dream career.

Do everything in your power to sustain the business once you get started. You probably won’t see profits for months. Plan for setbacks.

Focus on attracting and retaining clients and your business will grow as planned. And build a team of trainers who share your same passion and want to see your business succeed.

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