You don’t need fancy equipment in order to get in shape and drop serious body fat. In fact, most of your weight loss workouts can be done at home without any equipment at all. Forget about benches, smith machines, cross trainers and running machines. Today I am going to share with you 5 weight loss workouts you can do at home, that will help you get in shape and shift some serious body fat.
How To Perform Various Home Workout Movements:
Push Up: This will work every major muscle group in the body. If you’re not very strong, start by standing and doing them against a wall, progress to pushing with your hands braced against a table, and then on the floor. If you want to make it really hard, put your feet up on a sofa for extra leverage.
Squats: Keep your back straight and slowly sit down to chair level, hold it for a moment, then stand back up. Take five seconds to get your knees to 90 degrees, and five to come back up.
Lunges: Put your feet together, then take a long stride forwards, bending the front leg so your knee is at 90 degrees, but your knee is not quite over the ankle, thrust out your arm like a swordsman if it helps. And always keep your back straight.
Crunches: Lie down on your back, keep your feet on the floor, bend your knees and curl forwards until your shoulder blades are off the ground. Keep your arms behind your head and concentrate on flexing with your trunk.
Plank: Get into pushup position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can.
Weight Loss Workout 1
Perform all exercises as a massive superset. Rest 3 minutes, then repeat.
-Pushup (10-15 reps)
-Pullup (in doorframe, as many reps as possible)
-Plank (60 seconds)
-Renegade Row (10 reps)
Repeat 5 times
Weight Loss Workout 2
1A. Body-Weight Squat
2A. Wall Sit
Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.
Weight Loss Workout 3
1B. Prone Back Extension
3 sets, 12 reps each, 90 seconds rest
2B. Prone Pressup*
3 sets, 10 reps (60 second plank), 90 seconds rest
*Prone press up: Lie facedown on the ground, hands where they would be for a pushup. Push yourself up as in a pushup, but leave your hips and legs on the ground. Hold for one second then return to the start position.
Weight Loss Workout 4
Complete each exercise one after each other with no rest in between
– Push Up (10 reps)
– Squat (10 reps)
– Lunges (10 reps)
– Diamond Push Up (10 reps)
– Squat Jumps (10 reps)
One this cycle is complete, rest for 90 second and repeat the cycle again 3 more times.
Weight Loss Workout 5
Try this routine two or three times per week. Do the first move for 30 seconds, then do the second one for 30 seconds. Rest one minute; repeat three more times. Perform the third and fourth moves in this same pattern. Push yourself to do more reps during each successive workout.
1. Squat and kick
Stand with your feet shoulder-width apart, hands behind your head, and elbows out to the sides (a). Bend your knees and sit back as far as you can(b). Push back to start, then kick your right leg in front of you, foot flexed(c). That’s one rep. Repeat, kicking with your left leg, and continue alternating.
2. Jumping Lunge
Step forward with your left foot and lower into a lunge (a). Jump straight up off the floor (b), swinging your arms forward and switching your legs in midair, like scissors. Land in a lunge with your right leg forward (c). That’s one rep.
3. Stacked foot push-up
Get into a pushup position and place one foot on top of the other so that only the lower one supports your body (a). Lower yourself until your chest nearly touches the floor (b). Pause at the bottom, and then push back to the starting position.
4. Cross body mountain climber
Get into a pushup position with your arms straight (a). Bring your right knee toward your left elbow (b), return to start, and then bring your left knee to your right elbow. Continue alternating legs at a fast pace.