When we choose to exercise, training and a gym are the first things we think of, but it is not always necessary. All you need is desire and a spacious place where we can perform any workout. At home, in the park, in a hallway, among others, is a good option to start.
In addition, training from home gives you the flexibility of schedules and comfort, so do not worry if you start training from home. There are many workouts to lose weight, we can start with cardiovascular exercises (at least for 30 minutes). Or simply tone and define some parts of our body.
Exercises to lose weight that you can do at home
To start doing some exercises to lose weight we will have to have a great strength of will to carry out the necessary training. You only have to establish a routine from home and you will see that in a short time everything will be easier and more comfortable. The main and necessary thing that you must have is a large space and free of objects.
1- Squats (3 sets / 10 repetitions)
- Stand with your feet in a straight line with respect to your shoulders, start lowering your
- hips as if you were going to sit on a chair.
- As you bend your knees, your thighs should become parallel to the floor.
- Eventually you will be able to do the exercise holding a weight with your arms in front of your chest.
2- Push-ups (3 sets / 12 repetitions)
This exercise could almost be catalogued as the star exercise of all the existing ones, since it can be practiced anywhere and without the need of material. The muscle that we mainly exercise with this exercise is the pectoral. But depending on the opening we use in the arms and positions, we can exercise the triceps.
- Place your hands shoulder-width apart and aligned with your shoulders.
- Now lower and raise your chest while keeping your legs straight.
- If you are just starting with the training you can support your knees, but try to do the full push-ups as soon as you start to improve, so that your body starts to get used to them.
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3- Lunges (2 sets / 14 repetitions)
This is one of the most complete exercises and is present in all training routines.
- Hold a semi-squat position with your hands on your hips, and alternately bring one leg forward and the other forward.
- The forward leg should never exceed a 90-degree angle and the heel of the displaced leg should not leave the ground.
- After some time practicing this position you can add to the exercise by holding a dumbbell in each hand.
4- Triceps dips (3 sets / 12 repetitions)
For this exercise you need the help of a chair or a bench.
- You must place your hands on the support you have and distance your feet to lower your hips by bending your elbows.
- The exercise can also be performed by placing your feet on another bench or chair, so the triceps are better exercised.
5- Pull-ups or rowing (2 sets / 15 reps)
The back is perhaps the most difficult part of the body to train at home. The ideal is to have a bar in a doorway with which you can do pull-ups, the most complete exercises to train the back. If you don’t have a barbell, or can’t install one at home, you can do rowing exercises.
The best way to do this is to use a bench or chair, support one of your knees and with the other arm do push-ups lifting a weight. This is the simplest rowing exercise, but there are many others that you can learn over time.
6- Crunches (2 sets / 20 repetitions)
Although we have all learned to train the abdominals in the traditional way, it is now known that the best way to exercise them is by cycling.
Lie on the floor on your back, place your hands behind your head, raise your knees and imitate pedaling a bicycle.
Touch your left knee with your right elbow, and then your right knee with your left elbow.
It is a great workout for both strength gain and fat loss, as well as involving almost all of our muscles. That is what helps us to burn more fat for longer once the training is finished. This is one of the most complete exercises to train.
8- Box jumps
Although with this exercise we mainly work the power of the lower body, if we perform it at a sufficiently intense and high speed, we will achieve an effect similar to that of burpees, excellent for burning fat in the back.
9- Front arm raises
Standing, spread your legs apart, extend your arms and place them to the side.
Then raise them, stretching fully forward, until they reach the height of your shoulders, return them to the starting position and repeat.
10- Rope Whipping
This exercise will help us gain strength and is basically a cardiovascular exercise ideal for fat burning after workout.
11- Mountain Climber
With this workout we will test our heart, and our body with this exercise, it is very easy to do and you will get unimaginable results. The way to do it is as follows:
Place your hands on the floor, just below your shoulders, and keep your elbows semi-flexed. Bring your knees alternately toward your chest, as if you were running.
If you are a beginner, instead of doing a fluid movement, do it more slowly. Bring one knee to your chest first, return to the start with your foot on the floor, and switch to the other knee.
Do the movement for 45 seconds, rest for 15 seconds, and repeat two more times.
The exercise bike allows us to perform a very complete aerobic exercise that improves coordination and endurance. 15 minutes on the bike, working the strength of the legs at a moderate intensity, is enough to notice its benefits. We can also choose to go out on the street to ride a bike.
13- Dance Classes
Dancing is an excellent activity that helps to strengthen and tone muscles, increase flexibility and increase caloric expenditure, thus improving cardiorespiratory capacity and promoting weight loss. In addition to this, it is an activity that allows fun and distraction, excellent for stimulating memory, improving posture and reducing stress.
Running workouts are excellent for promoting caloric expenditure and fat burning and can be done on a treadmill or outdoors. It is important to keep up the pace and with moderate or high intensity. It is possible to start running at a slow pace and each week increase the intensity progressively.
15- Stretching exercise
After completing these workouts, which you can do in any order, it is advisable to incorporate another round of aerobic exercise, which is essential if you want to lose weight, as it is the most effective type of exercise for burning fat. After this, don’t forget to stretching exercise. You will end up more relaxed and avoid injuries.
Tips for best workout to lose weight
Follow these recommendations and losing weight will be very easy and you will be able to do it from home. You just need to be really consistent to achieve the results that make you feel better about your image.
Increase daily activity: You can increase your daily activity. Take the stairs instead of the elevator and bike to work. This will burn extra calories and make it easier to reach your training goal.
Find a partner: Choosing a suitable training partner can be a central criterion for successful weight loss. Stagnation phases are easier to overcome and goals are more easily achieved together thanks to mutual motivation and the company to go to the training.
Pause time: To keep the metabolism and cardiovascular system always at full speed during training, the pause times between sets should be limited to 30 to 60 seconds. In this way fat burning works optimally and many calories are consumed during training.
Additional sports nutrition: Apart from strength and endurance training and a structured nutrition plan, such as a protein diet, the intelligent implementation of sports nutrition within the training plan is also suitable for weight loss.
Diet: Lose weight through sport can only work in the long term if you adapt your diet to this goal. In general, if you want to lose weight and stay at your new weight for a long time, you should reach a caloric deficit of between 300 and 500 calories. With a diet rich in nutrients and low in saturated fats.
Combine exercise with a balanced diet
To reach your goal and maintain it, it is always important to combine workouts with balanced diets. Some of the recommendations you can follow are the following.
A balanced diet provides all the nutrients necessary for sports practice.
Always consult a Sports Nutritionist or a specialist in Sports Medicine to adapt the diet and possible supplementation to your age, physical condition, training plan and climate.
A bottle of water is a must. If you are going to do an intense or long session, you can try a sports drink, to facilitate the absorption of water and electrolytes, maintain balanced blood sugar (glycemia) and delay fatigue.
Do not do sports on an empty stomach. At the end of the session, make a snack that includes protein, to promote the secretion of growth hormone that promotes muscle formation.
It is easy to start an workout routine, what is difficult is to maintain it and combine it with a diet that gives us immediate results. Remember that no diet is magic and even less the exercises, you need your own will to get the results you want. Another important factor is the hydration you have during the day.
With the help of some hot teas and a positive mind you can achieve your goal. Also, you don’t need to go to the gym to exercise, going out to the park or clearing a space at home will be enough. The important thing is to work out all the muscles in your body, strengthen and define them, and get rid of that uncomfortable belly fat.