20 Days Body Transformation Exercise Challenge – Abs Muscles Burn Fat Workout at Home No Equipment

Do you have little time to go to the gym? Are you looking for a fat burning workout routine? If so, home exercises are the right choice for weight loss.

You will be able to do the exercises whenever you want, with a workout totally adapted to you, both to your preferences and your level, and without depending on other people such as trainers or partners. Regular exercise improves your health significantly. That’s why it’s important to find a moment a day to dedicate for yourself and do some training.

If you want to exercise at home, today we tell you everything you need to know to get the best results. Here are the 10 best exercises to do at home and get a great body without going to the gym. Repeat each of them between 3 and 5 sets depending on your level and fitness level.

20 Days Body Transformation Exercise Challenge – Abs Muscles Burn Fat Workout at Home No Equipment

1. Jump squat

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It is one of the best exercise to strengthen legs and burn calories. Jump squat is performed standing, with feet shoulder-width apart and arms slightly distanced from the trunk for better balance.

Essentially, the first part of the jump squat is a squat. Once this first part is completed, the exercise should be completed with a jump. It is recommended to perform between 8 and 12 repetitions.

2. Mountain climbers

The stair climber is an excellent exercise to strengthen your abs, arms and shoulders. It is simple and its results are magnificent.

You must start with a plank position and then, alternating your knees, try to touch your elbows. Do between 6 and 12 repetitions according to your level of resistance.

3. jumping jacks

You’ll be amazed at how many calories you can burn in a few seconds with this exercise. You can even make it more intense by starting with a squat position. Then jump and open your arms and legs as wide as possible, trying to maintain the star position while you are in the air.

When you land, return to the squat position by bending your legs. This position will provide greater stability and less impact on your knees. Perform 8 to 12 repetitions in each set.

4. Burpees

This exercise is the king of cardio, even widely used in military exercises due to its high level of demand. It works more than 70% of the body!

Start with a standing position, then perform a push-up on the floor, return to a standing position and finish with a jump. All movements should be performed continuously and it is recommended to repeat the exercise 6 to 8 times.

5. Alternate Lunges

It is a wonderful work for your buttocks. It consists of stepping forward with your hands on your head and your chest forward. One leg will go to the front and the other will be bent, trying to keep the legs in a position at a 90 degree angle. The strides should be alternated on each leg with between 8 and 10 repetitions.

6. Alternating lunge with trunk twist

Start with the alternate stride position but, in addition, integrate a torso twist to work the entire abdomen and lower back. Repeat the exercise 8 to 10 times.

7. Scissors

With this type of training you will work your belly and strengthen your pelvic and leg muscles.

The exercise is performed lying down and you must raise your legs alternately. If you want to make it more intense, you can raise one leg slowly and hold it in the air. Then, when you raise the other leg, lower it again slowly. Lift each leg 10 to 12 times.

8. Push-up plank

This is an activity that combines the traditional abdominal plank with push-up.

This exercise is done by starting in plank position for 3 to 5 seconds and then the arms are extended until reaching the upper position of the push-up. It’s a strenuous routine that demands a lot of endurance but you’ll see good results. Repeat 6 to 8 times for each set.

9. V-exercise

This type of exercise works a large part of the torso.

Lie on the floor with your arms stretched towards the top of your head. Take a little momentum to raise your arms and legs. You should only have your buttocks touching the floor. Place your arms to the side of your calves and your body will form a “V” silhouette. Hold the “V” position for at least 30 seconds.

10. Boxing

This is a workout that will help you release stress and burn calories quickly. Bend your knees a little and throw punches in front of you with your fists. For 5 minutes you will perform a very effective cardiovascular workout. This workout is ideal to finish off your training sets.

Keep reading: 30 day butt lifting exercises challenge to round and firm your buttocks