Because your days are probably full of incessant activity we give you five easy fat burning exercises you can do at home or anywhere. You don’t need expensive equipment for this workout to lose weight.
We feel your pain, you must get your kids ready for school, you yourself need to get ready for work, you want to make sure your home isn’t a complete mess with socks and all lying everywhere.
When a busy day awaits you and you know that when you come back home you’ll have to clean up the house and fix dinner for your family the last thing you have on your mind is exercises to lose fat or any kind of workouts to lose weight.
But you also know that exercising can help reduce stress levels and give you enough energy to handle your busy life more gracefully. It can also help you sleep better, improve your self-confidence and keep a healthier, more slender body.
So the question is: How do I fit in home workout routines to burn fat and lose weight however simple?
With the following five exercises to lose fat you can do anywhere, you don’t need to feel bad anymore because you aren’t exercising.
Forget the excuses and relax! There are many exercises that your body can handle anywhere anytime. All you need to exercise and burn fat is the weight of your physical body and a couple of make-do objects like a chair you already have.
One last point, in order to prevent injuries it’s important that you start with warming-up dynamic stretches and finish slowly with static cooling down stretches.
5 Simple exercises to lose fat you can do anywhere
1. Tricep dips
For this workout you need a sturdy chair or a bench.
- Sit on the edge of a bench or chair with your hands next to your thighs.
- Lift your body out just in front of the chair, with your feet flat on the floor and your knees bent.
- Lower yourself down so your elbows bend no more than 90 degrees and push yourself back up.
Points to remember:
- Don’t do this exercise if you have pain in your shoulders or wrists.
- Start very slowly with only a few short sets and build up over time
- If you aren’t sure your wrists can handle this exercise, wear wrist braces until you know what your body tolerates
- If you straighten your legs you’ll intensify the exercise.
Most everybody knows that a push-up is an exercise performed in a prone position by raising and lowering the body using the arms. For pushups you don’t require any equipment either, only a firm floor and of course your arms and body weight.
The regular pushup is as follows:
- Assume a face-down prone position on the floor.
- Keep your feet slightly apart.
- Position your hands palms-down on the floor, about shoulder width apart, or slightly wider, your elbows pointing towards your toes.
- Raise yourself using your arms.
- Make a plank with your body, that is, a straight line from your head to your heels.
Here are some variations of the regular pushup:
Wide-arm pushup – If you do the pushups with the hands wider than shoulder width you’ll increase the use of the chest and shoulder muscles as opposed to the arms. This version requires less strength in the arms.
Diamond pushups – If you bring your hands together —in a diamond-like shape— near the center of your chest you’ll intensify the use of the triceps and shoulders. This version is difficult for a beginner.
Half pushups – You can do them either going only half way down and then back up, or starting from the floor and only pushing up half way and then going back down. This version intensifies your pushup workout substantially.
Easier pushups – If you feel you don’t have the strength to perform regular pushups yet, bend your legs at the knees to take off resistance.
Crunches are common abdominal exercises and one of the best ways to lose belly fat. But you have to do them correctly not to strain your neck and back. With crunches you only lift your upper back off the floor, never your entire back.
- Lie on your back on the floor on a firm surface
- Bend your knees
- The feet are flat on the floor about hip-width apart.
- Place your hands behind your head (your thumbs should be behind your ears) and don’t lace your fingers together. Keep the elbows back.
- Curl the shoulders up and forward towards the ceiling so that head, neck, and shoulder blades lift off the floor. You need to use your abdominal muscles, your stomach muscles, to lift your upper back, not your head or neck. This is very important.
- Don’t try to lift your entire back off the floor, only head, neck and shoulder blades.
Points to remember and variations:
- Alternatively you can cross your arms in front of your chest instead of placing your hands behind your head. If you feel you are straining your neck, use this version.
- By trying to look at the ceiling you’ll avoid tucking your chin to your chest and pulling your head or neck. This is a very bad habit that can increase your chances of getting injured.
- If you do crunches with your hands behind your head, don’t let your elbows come together. Try to keep them level with your ears all the time.
- Don’t overdo crunches. If you aren’t fit, start with two or three and build up from here.
4. Body-weight squats
This workout is another great workout you can do absolutely anywhere. Begin the practice of your squat exercises by lowering yourself only a foot and work up to deeper squats as your muscles become used to this exercise.
- Stand with your head facing forward, feet spread shoulder-width apart or slightly wider.
- Extend your hands straight out in front of you.
- Slowly lower your body down by pushing your hips back and bending your knees as if you were sitting on an imaginary chair.
- Pause for a second or two and slowly raise back up to the starting position.
Points to remember and variations:
- Always keep your head facing forward and your back straight.
- After you have done some practice with squats, try to lower down so your thighs are as parallel to the floor as possible.
- Always keep your knees over your ankles or toes, don’t let your knees extend beyond. This is very important to prevent knee injuries.
- Once you have mastered basic squats and want to intensify the workout, fill two 2-liter water bottles with sand and perform the body-weight squats holding one sand-bottle in each hand.
5. Standing calf raises
If you sit down a lot your calf muscles tighten and they can cramp easily and cause pain. Standing calf raises are a very simple but highly effective exercise that target your calf muscles, strengthen and tone them and keep your legs in great shape.
For this you need a chair
- Stand up straight with your feet hip-width apart and grasp a chair.
- Slowly raise your heels until you are on your tiptoes.
- Pause for a moment and slowly lower yourself. Repeat.
This version can be done wherever there is a raised surface, such as the bottom stair of a stairway, a platform of about 8 inches or 20 cm high, or a large stable block of wood.
- Stand on the edge of a step.
- Position yourself so that you can hold onto a door jamb, a wall, a railing or sturdy object to keep your balance.
- Your heels are hanging over the edge of the step and the balls of your feet are planted on the step.
- As in version A above, raise your heels above the edge of the step until you are on your tiptoes.
- Hold the position for a moment and then lower your heels below the platform.
Even though it seems as if this is an ankle exercise, this workout stretches your calf muscles. If you do this technique correctly you’ll feel a pleasing gentle stretching in your calf muscles.
The goal of this exercise is to be able to go from a position where you have the ankles below the toes to a position with the ankles fully raised.
Here you are, you have 5 fat burning exercises you can do at home or anywhere that will also tone your body.
Don’t overdo it and listen to your body. You’ll learn to discern between soreness and pain. If you feel a bit sore at the beginning, that’s fine, but if you feel pain you must stop at once.
Try these workout to lose weight today and feel the healthy difference of a fit body.