10 Best Exercises to Lose Weight at Home
A lot of you have been asking me about workouts and exercises that you could do in your own home while still being effective enough to get you to lose weight and body fat. So today I want to go over the 10 most effective exercises for weight loss that you could do right in your own living room. The exercises that I go over today require no equipment and the reason why they’re more effective than others is that they’re going to work multiple joints and muscle groups at the same time and they’re gonna get your heart rate and your breathing rate up way up. You can combine all of these exercises into one workout simply by using on and off intervals. The training style that I recommend for this type of workout is short intervals. 20 seconds on and then ten seconds off then repeat each exercise for 8 rounds before taking a minute break and moving on to the next. Training in a high-intensity way like this will allow you to burn more calories in a shorter amount of time.
Before I jump into the first one I do have to State the obvious and that’s the fact that if you want to lose weight or burn fat you do have to make sure that you’re keeping it clean in the kitchen as well. These aren’t magical exercises that were somehow counterbalance eating junk every day. But by doing this work out a couple times a week and watching what you eat I’m sure that anyone can lose weight and body fat with these exercises. Let’s start with number 1. its a combination of jumping jacks and burpees. Burpees are by far one of the most effective exercises to get your heart rate up while also working your upper and your lower body. Most people know how to do a jumping jack start standing straight up then jump your feet out and raise your arms over your head and you’re going to do that 5 times. Then you would perform the burpee by bending your back and lowering yourself down to the ground. As you place your hands on the floor.
Next, you’re going to jump your feet out and get into a push-up position lower yourself down for the push-up then hop your feet back in and jump up. If this is too advanced for you-you can walk your feet out one foot at a time instead of hoping. Regardless of whether you’re a beginner or advanced the sequence is five jumping jacks one Burpee 5 jumping jacks one Burpee back and forth.
Next, we have the mountain climber sit through the drill. For this one, you’re going to perform 4 mountain climbers for every two sit through. Most people know how to do mountain climbers. These are the same mountain climbers that you’ve probably done in gym class. Every time that you hop one of your knees up to your chest it counts as one. So you shuffle your feet 4 times and then you do 2 sit through. The sit through is done by starting in a pushup position then lifting one hand off the ground and your opposite leg off the ground. Bring your hand up to your head and kick your opposite leg through as you turn your hips and your body enough for your butt to barely tap the ground. Then return back to the pushup position and repeat for the other side. Once you’re done with those 2 sit throughs go right back to mountain climbers.
Next is the plyo step up. This one is not only great for your footwork, balance, and coordination, but it’s also a great exercise to burn a bunch of calories. All you need is a step below knee level. You can use a low chair or even the bottom stair ledge in your house. Start with one foot on the platform, put your weight on that foot and jump up as you switch your feet. Do this back and forth repeating for the full time. I know it doesn’t look like much, but like I said you will be breathing heavy after doing this one for 20 seconds straight and especially after eight rounds. If you have knee problems and can’t jump up and down you can just alternate stepping up side to side. Moving on to exercise number four the spiderman pushup. This one does require a lot of upper body strength so if you’re a beginner just stick to regular pushups or you can also do pushups on your knees if regular pushups are too hard. The key with all of these exercises is to perform the exercise in the most intense way that you can and then regress as it gets harder.
So you can start by doing a couple reps of the spiderman pushups and then when it gets too hard to do regular pushups and finally when you start to fail and give out with those you can drop to your knees for a few more forced reps. But the spiderman pushup is done by simply starting in a pushup position and then as you come down for a pushup bring one knee up to your elbow.
So let’s jump right In, the first reason why your abs aren’t showing is because you’re not choosing a variety of exercises with a full range of motion, and you’re getting minimal negative contraction. It’s a common known fact that the negative portion of any movement is where the most muscular breakdown occurs. It’s also commonly known that in order for your muscles to grow and come back stronger you have to first effectively break those muscles down. Meaning if we want our ABS to show we should definitely Focus on the part of the movement that breaks down the most muscle which once again is the negative portion. The mistake that a lot of people are making is that they primarily focus on movements that only allow for minimal negative contraction because those movements can’t be done with a full range of motion.
Let me give you some examples to further drive this home. A Super common exercise is the crunch on the cable cross with a Rope where you sit on your knees and you have the Rope behind your head and you crunch down. Even though I admire this exercise because it’s actually weighted the angle that the weight is pulling on your abs is already problematic and on top of that you can only come up to neutral. I say the angle is problematic because you lose abdominal tension before you even come up to neutral. Meaning you have a very small negative range of motion and most of your work is done within a very short range. It would be like doing a bicep curl only going down to about sixty degrees rather than fully extending the elbows 180 degrees.
Lets look at another example crunches on the ground only allow you to move from a neutral position to your shoulder blades slightly elevated off the ground. Again very little range of motion especially in the negative aspect the most negative you can get is neutral. Leg raises on the floor have the same issue the floor will prevent you from giving your abs the stretch they can definitely use to grow. Also with regular leg raises the angle will again take tension off the abs except in limited ranges of motion. The plank is another example it’s simple an isometric contraction meaning no negative at all. To get around this problem focus primarily on doing far more effective exercises.
For example, during the declined sit up the angle is set up in such a way that the tension will not come off of your abs at any point so the negative portion starts at the top of your setup and continues all the way to the bottom because of the way the angle is set up. This allows you to open up your abs more and get more muscle breakdown. Same thing with a stability ball sit up you can curve your back around the ball allowing you to go past the point of neutral. Normally the floor would be the end of your movement during a regular crunch, but with the stability ball you have a longer negative range of motion. Another upgrade would be leg raises hanging from a bar or hanging off the edge of a bench. These exercises accomplish the same thing they give you more room to work the negative portion of the movement. I’m not saying to not do those other movements but your bread-and-butter should be exercised that allow a full range of motion and provide more negative tension like the decline sit up like hanging leg raises like stability ball sit-ups. And then sprinkling in the short range of motion exercises like crunches to help finish off your abs.
The next mistake you’re making is that your trying to get abs by just training your abs. Many of you have a layer of fat covering your abs, and as important as it is to build up the muscles to have them pop out it’s also equally important to burn off the layer of fat sitting on top of your abs. You’ll never burn off that layer of fat by doing crunches because there is no way to target fat burn.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with almost 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org