If you are a home body or a busy stay at home mom looking for a way to lose weight then the following article will give you a few at home exercises to lose weight. Losing weight is never an easy task, but with the right nutrition, diet and exercise plan it is certainly possible. The reason people fail to lose weight is because they don’t stick to their program and diet plan. To get you started on a great exercise program I have devised some exercises you can do at home as a beginner. The following are at home exercises to lose weight, maintain healthy bones and build lean muscle.
The following at home exercise plan will require some light weights or household items that can be safely used as weights. There are five main exercises that you can do at home to lose weight and build a lean physique, however strict diet and nutrition should be accompanied with this exercise plan to achieve maximum benefits. The five exercises are: Dead lifts, Burpees, Push-ups, Sit-ups, and on the spot runs. All these exercises require a minimum of 3 – 5 sets. Each exercise has its own value but used together can become a very powerful exercise arsenal for your body.
Dead Lifts: 3 – 5 sets each with 15 to 20 reps per set.
Deadlift to Lose Weight
Dead lifts are a great total body exercise which fires almost every muscle in the body. The benefits of doing this exercise is it stimulates the production of growth hormones and testosterone which aid in fat loss and lean muscle growth. Besides that since the dead lift utilizes the total body to conduct each rep, it will get you to break a sweat much quicker than any other exercise. Tips: Keep your back straight when making the movements to the ground and back up again. Maintain a slight bend in your knees if you are doing stiff leg dead lifts. Keep the weight as close to your legs as possible when pulling it up. Utilize your legs, especially your glutes and hamstrings when pulling up the weight.
Burpees: 3 – 5 sets each with 10 to 15 reps per set.
Burpees to Lose Weight
Burpees are another great exercise to build explosive strength and fire all the muscles in your body while burning up a tone of calories. Start off slowly with the burpee and get more explosive as you get more comfortable with the exercise. The burpee does take some coordination and stability which is why it is such a great exercise to burn up calories.
Push-Ups: 3 – 5 sets each with 20 to 25 reps per set.
Push-Up Exercises to Lose Weight
Push-ups are great for the upper body, giving you a multi-joint exercise that burns up calories shapes and tones your upper body and builds lean muscle. Push-ups can be done with your knees on the ground if you are a beginner or with your feet on a 1 foot bench if you are advanced. Keep your core tight when conducting each push-up to make the best of the exercise.
Sit-ups: 3 – 5 sets each with 20 to 25 reps per set.
Sit-Up or Crunches to Lose Weight
Sit-ups utilize your core muscles such as your abs, obliques and hip-flexors. Not only does this burn up calories but also helps strengthen your core muscles making it easier for you to do the other exercises better and prevent any injuries related to having a weak core.
On the Spot Running: 3 – 5 Sets each with 20 to 30 second time intervals.
On the Spot Running to Lose Weight
Running is one of the best total body exercises to burn calories and fat. However if you are doing at home exercises you may not have much space to run around. On the spot runs at high velocities are great to simulate that same effect, especially if the intensity is high. When performing these sets keep your knees driving high and your arms pumping as if you were running outside. Try and do these at a pace that is close to maximum and you will feel the burn within the first set. You can also split these runs between the other four exercises.
Sample program:
Burpees: 15 reps
Rest 30 secs
Spot Runs: 20 secs
Rest 30 secs
Sit-Ups: 25 reps
Rest 30 secs
Spot Runs: 20 secs
Rest 60 secs
Dead Lifts: 15 reps
Rest 30 secs
Push Ups: 20 reps
Rest 2 mins
Repeat entire circuit 3 – 5 times.
If you do 3 sets of each exercise your workout would last no more than 20 minutes. If you get to 5 sets, no more than 35 minutes. These are short at home exercises with high intensity that can burn fat and help you lose weight. Learn more about our at home exercises you can follow live online with a personal trainer from Toronto.
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