Are you hoping that your stomach will automatically disappear? Want to fit into your favorite gorgeous dress? But hitting the gym is not your cup of tea? Not to worry, I am here with some basic home exercise program for burn fat that you can do at your home without any type of equipment. The biggest advantage of working out at home is convenience.
The only answer to your questions, which you already know, is a workout. Like the wise say, there’s nothing like starting today. Exercising is the best way to burn calories and build muscles, so don’t make any excuses. Instead, make progress. You need to take care of your body, and that’s only you who can make a difference in your body. I’m not telling you it’s going to be easy, I’m telling you it’s going to be worth it one day. Look in the mirror and note that’s your competition. You have to do it for yourself.
In this busy and fast world, it is really difficult for us to find time regularly to join a gym. Some of us can’t join a gym or maybe it is a budget issue. In such cases, the question arises what is the simple exercise program to lose weight at home? mainly for those who are an exercise newbie. And don’t forget consistency is key.
Beginners who start to work out can expect to enjoy a wide range of benefits. You will love this article. Why? Because we are going to tell you to skip those hard exercises. Easy exercise sessions are the building blocks of your exercise program. They will help you to create the habits that will lead to weight loss and weight management. here are five simple workouts to get you started:
Jumping jacks are an efficient cardio workout that you can do almost anywhere. This is one of the best exercise program you can do at home very easily. This exercise is part of plyometrics that is the combination of resistance and cardio exercise. this exercise works on your muscles and heart at the same time. This cardio exercise is also known to aid weight loss. It helps to burn excess calories. You should always warm up your body before starting your actual workout. Doing jumping jacks will help relax the muscles so you can consider this as a warm-up exercise.
Start with standing with your legs straight and your arms to your sides. Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, touching. Jump again, lowering your arms and bringing your legs together. Return to your starting position.
Muscles involved: calves, quadriceps, upper back.
The number of calories you burn will range depending on your gender, body type, weight, etc. but on average, you can expect to burn an average of 100 calories after 15 minutes of jumping jacks.
The squat sidekick is a variation of a squat with some additional movements. You can add this exercise to your cardio workout or lower body workout. Apart from the benefits on the leg, this exercise will work on your core muscles.
Start with a squat position, stand with your feet some distance apart. Hold your hand in front of you to balance then bend your knees. Now, when you stand up, switch your body to the right leg and lift your left leg out to the side. Keep your chest up and engage your core. Inhale when you squat and breath out when you shift your body weight to the right leg. Repeat this pattern for another leg.
Muscles involved: Thighs, Butt, Lower back, core.
The number of calories you burn will range depending on your gender, body type, weight, etc. but on average, you can expect to burn an average of 120 calories after 15 minutes of a squat with sidekicks.
The crunches are mainly just a core working exercise and burn fewer calories comparatively, but they move in a controlled manner, flexing and releasing the core muscles thus helping to build the abs. When these exercises are performed, the abdomens and the muscles are tightened. Abdominal crunches are highly important in improving posture.
The crunch is done by lying flat on your back with your knees bend and your hands behind your head, then you rise using the shoulders and the core to maintain. Injuries can be caused if you pull yourself forward using the strength of your hands on your neck. As you come up off of the floor, you should keep the neck straight and the chin-up while exhaling. You should then hold the position for a few seconds. Then, simply lower the body back down, being sure not to relax completely. This should be performed again several times.
Muscles involved Abdominal, Butt, Lower back, Core.
The number of calories you burn will range depending on your gender, body type, weight, etc. But on average, you can expect to burn an average of 50 calories after 15 minutes of crunches.
The plank is one of the simplest exercises that you can do at your home. It’s simple in its appearance and the number of steps involved in doing one. Being simple does not mean that doing plank is easy. Plank is an effective core exercise that helps you build stability and strength throughout your entire body. Plank is a mixed exercise of cardio and strength training. It boosts your resting metabolic heart rate, in turn resulting in greater calorie burn.
Hold your elbows directly under your shoulders and place your wrists in line with your elbows.
Push your body up into your upper back and hold your chin close to your neck In this position,
Hold a plank at least 20 to 30 seconds. Rest for approximately one minute and repeat three to four times.
Muscles involved Abdominal, Butt, Lower back, core.
The number of calories you burn will range depending on your gender, body type, weight, etc. but on average, you can expect to burn an average of 60 calories after 15 minutes of planks.
Pushups are beneficial for building upper body strength. They work on your triceps, muscles, and shoulders. When you can do with proper form, they can also strengthen the lower back and core. This exercise can be done anywhere and doesn’t require any equipment. If push up is too difficult for you at first then you can modify this exercise. Then do it with the help of your knees or wall.
As you lower yourself to the floor, your back muscles are effectively stretched, and when push yourself to the starting position your biceps obtain a full stretch. This not only improves your flexibility, which helps prevent injuries but a well-stretched muscle feature a solid and attractive appearance.
The first thing you need to do is strengthen your body, it should be straight from head to toe. Then place your entire feet together and heels together. Remember that your entire body is placed on your hands and feet and forward to position yourself in a high plank. Keep your abs pulled in. Slowly lower your body toward the floor. Maintain a rigid torso and keep your head aligned with your spine. Don’t let your low back sag or your hips hike upward. Continue to lower yourself until your chest or chin touches the ground. Your elbows may flare out during the downward movement.
Muscles involved: Triceps, Butt, Lower back, core.
The number of calories you burn will range depending on your gender, body type, weight, etc. but on average, you can expect to burn an average of 86 calories after 15 minutes of pushups.
Now, I have presented the top 5 exercise program for the beginners that you can easily do at your home. If you are hungry for feels more motivated with a group, the gym would be the best fit for you.