If in any case that you are far away from the “nearest” fitness facility, you can just exercise at the comfort of your humble abode. For you to burn fat, you need movements that require you to engage multiple muscle areas at once. You may even do basic moves and just little bit more intensity or combine it into a superset to make it very efficient. That way, you can save money from acquiring a gym membership, and save you time from traveling to the gym. In fact, bodyweight exercises can help you master your own body’s strength which is better than having to utilize external weight equipment.
It won’t take you more than an hour to execute the workouts, yet it will burn a lot of calories at the given time. Ensure that you will perform the movements with explosiveness and quickness. I am going to bring you certain Fat Burning Exercises in The Comfort of Your Home for that summer and beach ready body.
I know it is hard to believe that this is one of the fat-burning exercises that it is including. It is just a simple movement that you use to do the morning routine from kindergarten. It is a great warm-up and cooldown tool that you can include in your series of exercises. Believe it or not, some of the CrossFit athletes always add this at the beginning of their session to warm up their body before they do their dynamic stretching.
If you want to, you include this as a superset and use it as your “pacing” move to catch your breath while still being active to prepare yourself for a series of explosive exercises. You can perform the jumping jacks faster if you want the workout to be harder. Just by doing so, you can already break a lot of sweat from it.
It is one of the movements that will help you activate the lower-body group to prepare for another exercise that will mainly involve the legs. If you notice while doing the movement, the hamstrings and glutes get stretched as you go further into the movement.
To execute this move, make sure the placement of your feet is hip width apart for stability. Then, raise one knee up and make it parallel or go past the hip crease. Lastly, put it down on the starting position and repeat with the other leg. Even if I go to the gym, I do this before I would do a big squat program.
Now, this is a total workout, and it should be taken too lightly. You will get toned from shoulders to your legs as it will be utilized all throughout. There are varieties of this workout that you can do to add intensity and difficulty. For a bodyweight movement, it is a difficult one especially if you have weak muscles that lack strength. If you do it with more explosiveness your reaction time will be quicker than before.
First, descend into a plank position and lay flat on the door with your chest and thighs touching the floor. Then, push your arms back to the plank position and jump up. Lastly, back to your starting position.
When performing this exercise, I recommend that you do it under time pressure. One minute is long enough to perform as many reps as many possible. Performing it with reps will only render the exercise useless and makes you execute the workout without any explosiveness. Week after week, record your number of reps that you can do in one minute, and make sure that it increases every week.
If you have been a sedentary person for the majority of your life, and you are not really into fitness; It would be a difficult movement for you especially it’s an upper body concentrated workout. To others, it will only serve as a warm-up, so why not do it as many repetitions as possible. To others, it would only focus on the arms, specifically the triceps, and pectoral muscles. What you may not be aware of is that your core and glutes are activated as well. If you are doing it right, your front deltoids will also feel the tension during the movements itself.
To get you started, commence in a high-plank position with your arms slightly wider than shoulder width. Then, control going down on the movement and ensure that your chest and thighs touch the floor. Lastly, push explosively back to the starting position. If you’re having a hard time; an easier way to do it is, instead of having your toes pointed out on the floor, just have your knees stable to the platform and execute the movement.
If you to concentrate on the outer part of the pectoral muscle, you can go a bit wider such that, when you go lower; your arms are perpendicular to that floor. However, if your arms narrow down together, the focus would be placed more on the triceps rather than the pecs. Find a “sweet spot” where you can have a mix of arms and chest target in one single movement. It is an excellent way to develop your pushing muscles before proceeding to an external weight equipment such as the Bench Press.
I would consider this as one of the best core burners for bodyweight exercises. You won’t even need any equipment for the movement. Nearly every muscle in your body will be put to work for this exercise as it is an ultimately tiring one. It may look simple because you will be in a stable position, but what makes it challenging is you have to hold that position while other parts are being engaged and utilized.
Just like the push-up, it starts off with a similar stance which is the high plank. Then, depending on which leg you start with, you move that leg to the elbow of the same side and do the same for the other leg.
If you want a scaled down version which you can do for speed, you just have to raise your knee without having your knees touch the same elbow.
There is also another version where you have to twist the and cross the leg to the other, and this will target the oblique as well.
So, depending on which variant you are doing, you have to keep your hands planted all the time which further increases the tension and pressure on your shoulder. The core is the one that is being used a lot, so you have to focus and increase the intensity along the way.
Now, we are going to concentrate on the lower-body muscle groups. The squats, whether if it’s body weight or with the barbell, is the exercise that will target another area of your body. Other than the quadriceps, hamstrings, and gluteal, it will build up core strength which will stabilize you for the entire movement.
To start it off, have your feet hip width or shoulder width apart. With your back straight and your core tightened up, squat down with your hip crease in parallel to your knees. Lastly, go back up with your knees locked at and hips extended.
Be mindful that your back will be straight the entire time. Your lower back will suffer if you keep it curved. Having a rigid core will protect your lower back, so it doesn’t ache all the time.
A highly-effective isolation movement for the legs. It will give more emphasis on the quadriceps and glutes, and minimal on the hamstrings. Another advantage of it is that it will develop and equal strength and muscle growth, and it will benefit your squats in the long run.
Just like the squats, you initially place your feet hip-width apart. Then, lunge on one knee with your kneecap right above your feet, and your hind leg is touching the floor. Then, press with your heel to go back up and repeat for the other leg.
Every time that you press with your legs, always push with weight the from your heels. This way you don’t get to lose your balance on the way up.
Sample Workout Routine
Basing from the movements above, I will give you a sample workout routine which you can do in your house. It will just give you 10-15 minutes of your time depending on how many sets you do it for.
With 10 second rest, in between, perform the following:
- Jumping Jacks for 20secs
- Mountain Climbers 25secs
- Push-Ups 30secs
- Squats 25secs
- Burpees 20secs
You may perform the given routine for two to three sets, and it will give you a fat-burning sensation afterward. You have to as many repetitions as possible in the allotted time for each movement.
You won’t even require a gym membership for you to burn the excessive and stubborn fat in your body. You can just perform the Fat Burning Exercises In The Comfort of Your Home. Just increase the intensity every time you do it. Don’t forget to do a couple of stretches after the workout.
Gregory is chief editor at ConstructMuscles.com. He spend half of my time in his blog while the other half on being physical fitness trainer. Believing in the great benefits of bodybuilding and fitness to the body, he has been motivated to become a fitness enthusiast. Stay Connected to him on Twitter