Best at Home Weight Loss Exercises

Best at Home Weight Loss Exercises


An at home weight loss exercise routine is possible without any added equipment. You can easily burn excess body fat and build lean and sexy muscle by mastering this highly effective at home weight loss exercise routine and key concepts.

There are key concepts that will help you to maximize your weight loss exercise routine and understanding them is imperative if you want to shed those pounds and sculpt your body in the least amount of time possible.

TIPS BEFORE YOU BEGIN

Don't spend the majority of time targeting problem areas. Spot-reduction exercises for specific body parts will rarely produce significant weight loss because they are not challenging enough to accelerate the fat burning process. To put it more simply: they don't burn as many calories or elevate your metabolism to the extent that other, more effective exercises will.

Continue to be aware of that fact that, if your goal is to quickly lose weight, choosing more strenuous exercises will facilitate weight loss more efficiently than spending valuable time doing the less difficult spot-reduction exercises intended to tone only a single area of your body.
Compare 50 stomach crunches to 50 push-ups (they don't all have to be done in one set). The push-up repetitions are significantly more strenuous and require more effort; consequently doing 50 push-ups will burn more calories and produce more weight loss results than 50 crunches. In addition you will sculpt your chest, shoulders, and triceps while you work your core! Crunches can't do that.

Perform different exercises back-to-back with very few or no breaks between each exercise to maximize calorie burning efforts. This will elevate your fat burning metabolism to a much greater degree, and allow you to complete the workout in less time.
If necessary, start slowly and gradually increase the number of repetitions, decrease break times, and progress to more challenging exercises.

SELECT YOUR EXERCISES FROM THE FOLLOWING GROUPS

Choose one exercise from each of the following exercise groups. To add variety, switch exercises within each group on different days. Do not sacrifice form to increase repetitions.

lower body (squats, step-ups, lunges, hip extensions, jump squats, one leg RDL, etc)

upper body pushes ( push-ups, dips, handstand push-up variations)

upper body pull ( inverted rows and chin-ups)

abdominal exercise (planks, inch worms, reverse crunches)

total body exercise/miscellaneous (jumping jacks, burpees, bear crawls, squat thrusts)

EXAMPLE OF AN AT HOME WEIGHT LOSS EXERCISE ROUTINE

Alternating reverse lunges -- 12 each leg
Close grip push-ups -- 10
Inverted rows -- 12
Plank -- 30 seconds
Jumping jacks - 50 to 100
Perform each exercise back-to-back, without breaking between exercises before continuing to the next exercise.
Repeat this routine three to five more times.

DESIGN YOUR OWN AT HOME WEIGHT LOSS EXERCISE ROUTINE

To create your own workout, make sure you follow the tips previously discussed.
Make sure you choose big, compound exercises over those targeted to "problem spots". The bigger movements (such as lunges, squats, burpees, push-ups, inverted rows, planks, etc) will help you burn body fat to a much greater degree and allow you to achieve more results in less.
Also, make sure you keep your rest periods to a minimum and increase your repetitions and attempt more challenging exercises over time.

Home cardio workouts without any equipment!

Home cardio workouts without any equipment!

Now more than ever, people want more results in less time, and they also want to save money. As a result of this fact, many people are turning to cardio at home workouts. If you want to lose body fat, improve your health, and save time and money, then at home workouts are your ultimate solution.

Don't be fooled into thinking you can't transform your body and improve your health without spending a penny on workout equipment. That just isn't true, and in many cases you can get better results with at home cardio workouts without any equipment.
As a personal trainer, it was necessary to the success of my business to provide my clients with a time efficient cardio workout that could be done at home. After much study along with trial and error, I discovered the key to highly effective at home workouts that could be completed in only 15 minutes that were more effective than traditional cardio workouts that lasted 30 minutes or more. That method is what I refer to as "bodyweight cardio."

The bodyweight cardio circuits are a series of different bodyweight exercises completed in succession with little to no rest until the end of each circuit. This method is excellent for burning fat, increasing heart health and saving time and money because it can very easily be done at home and requires no equipment.

At Home Cardio Workout Tips:

-Choose exercises that engage a lot of muscle mass at one time. For instance, you should choose planks over crunches, squats over leg lifts, and other big compound movements over isolation exercises. This will allow you to burn more calories while you are working out and keep your metabolism elevated for a greater period of time.
-Keep your rest periods to a minimum. The best way to do this is to only rest after you complete a circuit; by doing so the workout will be more challenging. However, you will complete the workout in a shorter period of time, and you will increase the rate at which your body burns fat. Furthermore, this will allow you to build lean muscle. That is something traditional cardio workouts just can't do.
-Progress to move challenging exercises. You should definitely start out with exercises that are easier to learn and are appropriate for your experience level. By progressing to more difficult exercises, you will keep challenging your body. This will allow you to keep getting the results you want without hitting the dreaded plateau.

Beginner Sample at Home Cardio Workout:

-Jumping Jacks x 50
-Squats x 15
-Elevated Push-ups x 12
-Assisted Inverted Rows x 12
-Plank x 30 seconds
-Mountain Climbers x 10 each leg
Perform each exercise for the prescribed number of repetitions without resting between exercises. After you complete the circuit, rest for one to two minutes and repeat the circuit two to four more times.

Intermediate Sample at Home Cardio Workout:

-Squat Thrusts x 15
-Jump Squat x 10
-Spiderman Push-ups x 12
-Inverted Rows x 12
-Side Plank x 20 seconds each side
-Burpee x 10
Once again, perform each exercise for the prescribed number of repetitions without resting between exercises. After you complete the circuit, rest for one to two minutes and repeat the circuit two to four more times.

Workout Tips

-To add variety to your workouts, perform your exercises at different speeds. For example: perform a set of squats as fast as possible while maintaining control and perfect form. The next time, perform a set of squats very slow and controlled.
-Instead of performing a certain number of circuits, you can also perform as many circuits as possible in a set period of time. For example: set a timer for 15 minutes and complete a circuit as many times as possible.
-Progress to more advanced exercises, increase the number of repetitions you perform for each exercise, and decrease your rest periods. Those simple changes can allow you to keep experiencing body transforming results.

These sample body weight cardio workouts will allow you to get greater results in a much shorter period of time. Not only will you get better fat burning and health benefits compared to traditional cardio workouts, but you will also build lean muscle, which is something traditional cardio workouts cannot do.

More Results With Home Full Body Workout!

More Results With Home Full Body Workout!

It is often difficult to determine fact from fiction when faced with the huge amount of information that we are inundated with each day. Books, television, magazines and information on the web would lead us to believe that the only possible method to use to develop a lean body is to use machines and cardio equipment.

The fact is that it is possible to obtain a very effective full body workout at home with absolutely no equipment, and in only 15 minutes. Rest assured that you do not need access to a fully stocked gym with free weights, machines, and cardio equipment and you surely don't need expensive home workout equipment.

The Benefits of an In Home Full Body Workout:

1) You will save time: you won't have to worry about driving to and from the gym and waiting around for equipment.
2) You will achieve more results in less time. Because you can do your workout at home and in minimal time, you will get more results than most people who spend five or more hours at a gym every week. Furthermore, because you can do these workouts at home in as little as 10 minutes, you won't have any excuses to not get in a great workout even in a time crunch.
3) You will save money. You won't have to pay for expensive gym memberships or the gas to drive to and from, and you certainly don't need bulky and costly home workout equipment

The Concepts:

1) Select exercises that work the greatest amount of muscle at one time to accelerate weight loss, increase muscle tone and get you more results in less time.
The following list of exercises may be brief, but they are very effective.

-Lunges and all variations
-Squats and all variations
-Dips
-Burpees
-Chin-Ups: assisted and all variations
-Inverted Rows
-Push-ups and all variations

Even if your home workouts consisted of nothing but those exercises, you would get more results than most people who go to gyms! Those exercises are highly effective for burning body fat, sculpting lean muscle, and transforming your body.

2) Use circuits. Instead doing a set of an exercise, resting, and repeating that same exercise, perform several exercises back-to-back with minimal rest. This will allow you to complete the workout in less time, and this is much more effective for increasing your fat burning metabolism.

3) Challenge yourself. Don't be afraid to attempt more advanced exercises and "get out of your comfort zone." If you want to keep progressing and get more results, you absolutely must improve your performance.

This can be done in one of the following ways:

-Increase the number of repetitions you perform for each exercise
-Use more advanced exercises
-Perform more circuits
-Decrease your rest periods

Sample Full Body Workout:

-Squats x 20
-T push-ups x 8-10 each side
-Inverted Rows x 12
-Plank x 30 seconds

Perform each exercise one right after the other without resting. After you complete the circuit, rest for one to two minutes and repeat that circuit two to five more times.
Another option is to perform that circuit as many times as possible in a set period of time. Example: 10 to 20 minutes. This is a terrific option if you are short on time.

Sample Full Body Workout 2:

-Perform as many burpees as possible in 10 to 20 minutes
How to perform a burpee:
-stand with your feet approximately shoulder width apart
-squat down and place your hands on the floor in front of your feet
-kick your feet back so you are in the top of a push-up position
-immediately "jump" your feet back to they are near your hands
-explode straight into the air, land softly, and repeat
To do an advanced burpee, perform a push-up after to reach the push-up position.

You can choose to perform a set number of burpees (or advanced burpees) as fast as possible, or perform as many as possible in a set period of time (example: 10-15 minutes).

Exercise: Intense ab exercise you can do without any equipment

Exercise: Intense ab exercise you can do without any equipment!

Inch Worm

Description:

Here's an intense ab exercise you can do without any equipment.

Assume a position where your feet are on the floor (shoulder width) while your hands are flat on the ground in front of you (also shoulder width).

At the starting position your butt should be high in the air; imagine you're are making an inverted "V" with your body.

Walk your hands out as far as possible, then walk your hands back to the starting position.

Preferably, at the end position, your abs should be two to three inches off the ground and you'll look like a flying superman. You won't feel like superman, though.

This one really hurts!

Exercise: Highly effective cardio at home workout

Exercise: Highly effective cardio at home workout

Maintaining a healthy heart, increasing strength, flexibility and endurance are all benefits to be gained from a cardio at home workout.
A successful cardio workout is extremely important in an effort to lead a long, healthy and productive life.

Often the expense and time necessary to obtain an excellent cardio workout are preventative. Continuing the workout can be problematic as well. A gym membership or in home equipment can be too expensive.
The success of a walking or running workout can be hindered by changes in weather or living in a area that is extremely hot, cold or rainy.

Each of these factors can impact the chances of exercising regularly and it becomes too convenient to decide against a cardio workout. What begins as a healthy life goal often ends as a project we began and did not complete. So, what is the solution?

As a personal trainer with countless requests from my clients for a cardio workout that could be done at home, it became my goal to provide a highly effective and inexpensive cardio at home workout that would keep my clients challenged and fit and that would provide the highest quality cardio work out possible.
After many hours of research, I discovered an at home cardio workout that did not require expensive equipment, a gym membership, or a running or walking routine.
I discovered a cardio workout that burns off pounds of body fat that can be done at home without any equipment, and that can be done in much less time than traditional cardio workouts.

The method is bodyweight cardio. The bodyweight cardio circuits consist of different bodyweight exercises performed one after the other with no breaks until the end of each circuit.

Here is an example:

-Bodyweight Squats x 20
-Push ups x 15
-Inverted Rows x 15
-Explosive Lunges x 10 each leg
-Inch Worms x 5
-Jumping Jacks x 60

KEY CONCEPTS:

-Always check first with a physician to determine if any health problems exist that could prevent aerobic exercising.
-As with all exercise routines, gradually increase the level of activity and repetitions.
-Do not become discouraged. Daily exercise increases endurance and as strength is increased more can be accomplished.
-Complete each exercise, do not break, rest for one two minutes and then repeat the circuit 2-4 more times.
-Switch the order of the exercises to prevent exercise burn out.

Variation:

-Set a timer for 15 minutes and complete that circuit as many times as possible within that time frame.
-The next time you exercise attempt to increase the number of circuits completed.

This exercise routine will provide you with an intensive and extremely effective at home cardio workout. The benefits of a healthy heart, increased flexibility, muscle strength, fat burning and endurance are all included with no hidden fee, no gym membership, and no purchase of a treadmill or walking miles in potentially dangerous locations at inconvenient times.

Get started today to enjoy all the benefits of an at home cardio workout.