You don’t need a gym membership or large outdoor field to workout. In fact, some of the greatest muscle building and fat-burning exercises can be done in the comfort of your home. All you need is a little space and some optional equipment to get started, and this at home workouts guide will ensure that you can start today!
Small Space Weight Loss
You can lose weight conveniently in your home with a few simple exercises. Weight loss is all about burning more calories than you consume, so your best bet is upping your heart rate either through cardio or strength training while also utilizing a low-carb diet. To get your heart pumping, try doing this simple circuit:
– Stand up straight and lean forward as if getting into a pushup position. Once your hands are on the ground, kick your legs out to arrive in a plank. Do a pushup and then kick your legs closer to your arms. Stand up straight and jump with your arms towards the ceiling. Repeat this five to ten times, and if you find that one continuous burpee is difficult, you can do each movement as a separate thing. Once you get the endurance and strength, you can then make the transitions more fluent.
High Knees to Stationary Sprint
– This double exercise is great for increasing your heart rate and strengthening your calves. Over time, it will also help your abs and legs to truly shine. Stand in place and put your hands in front of you at waist level. Bring one knee up so that it hits your palm and then repeat on the other side. Do this as quickly as possible for 30 seconds before sprinting in place. While sprinting, you want your feet to remain close to the ground while your upper body is slightly hunched over. Speed is the key here, continue for 30 seconds before starting the circuit over again.
Building Muscle at Home
Bodyweight exercises can build great muscle and aid in fat loss, and equipment is mostly optional. Eventually, you may want to invest in a simple pull-up bar to aid in back and shoulder strength, but you can also get creative and simply use a tree or nearby playground instead. Another useful tool for gaining functional strength and quick fat loss is the kettlebell. Kettlebells come in many sizes, and swings can greatly increase your endurance while promoting lean muscle.
– You can do standard pushups for your chest and arms, military pushups that focus on your triceps, or diamond pushups that focus more on your chest. If these become too simple, you can place your legs on increasingly higher levels (such as a couch or bed) to increase the resistance.
Place your palms on the edge of your bed or chair with your elbows pointing behind you, and straighten your legs with your feet on the floor. Keep your back close to the edge without touching, and slowly lower yourself downwards and then carefully back up. This will greatly strengthen your triceps to provide you with strong arms in no time!
If you’re looking to add extra weight during dips, pull-ups, or squats, don’t be afraid of using a backpack filled with books or by holding another heavy object. Part of the fun of working out at home is finding MacGyver-like ways of accomplishing your goals. With your home as your gym, you will always find the time to improve your fitness!