One of the most common misconceptions with burning fat is that you absolutely need to pay for a monthly gym membership. While a gym is very helpful and you should give it a shot if you have the time and money, you should know that you can burn fat without ever stepping in.
With that said, the information below details four of the best exercises you can do at home and the best part is you don’t need to spend a great deal of money on fancy equipment.
How Do You Burn Fat Efficiently?
Before jumping completely into the exercises you can do at home, you should have a basic understanding of how to burn fat. Losing fat is the most stubborn part to any weight loss program and there are some elements that you should incorporate to your general exercise routine to make it more effective. Aside from your diet, exercise is an important aspect in losing fat, which is explained ahead.
For starters, fat burning exercise is most effective when you are performing high intensity exercise, the type where you bust your buns and feel exhausted at the end. This type of exercise, known as high intensity interval training, or HIIT, is designed to get your heart rate up to near maximal levels to produce physiologic responses in your body. This type of exercise is great for losing body fat.
The other way to lose fat is to perform lower intensity exercise spread out over a long period of time. This method allows for your body to keep up with energy demands so that you can shred the pounds. Consider any of these two exercise modalities as a way to help improve your fat burning efficiency.
Fat Burning Exercises To Do At Home
Now that you have some information about how to burn fat effectively, consider the four exercises ahead to boost your fat burning success. The best way to lose weight with exercise is to move as many joints in your body as possible, so the exercises below are directed towards multi-joint movements for best results.
1. Rotating Plank Extensions
One of the best fat burning exercises involves the entire body. The rotating plank extension exercise is challenging at first, but it will help to develop the stubborn areas around the abs, triceps, as well as shoulders. To perform this exercise, lower into an extended arm plank position (with your arms straight as if you are doing a push-up).
Using your right arm, extend it out to the side while rotating your body with the arm movement. Once your finger tips are facing the ceiling, pause for a few seconds and lower back to your starting position. Repeat on the same side to start. Consider three sets of ten on each side for best results.
This fat burning exercise is the one everyone loves to hate, but it is by far one of the most effective. It is a combination of squat jumping with a push-up. With that in mind, start with a jump and once your feet reach the ground, quickly lower your body in a full push-up.
After performing the push-up, step your feet on the ground and quickly jump upwards. Repeat this process for as many as you can for the first set. Many newbies start out with three sets of five, but if you are a seasoned vet then consider three sets of ten.
3. Goblet Squats
The only piece of equipment you need is one dumbbell. Depending on your personal strength, you should have a dumbbell that is not too heavy, but one that challenges you. To perform a goblet squat, start by holding your dumbbell (or kettlebell) in front of your body around your shoulders area.
Hold the weight with both hands and preferably in such a way that your palms face the ceiling. Slowly lower your glutes down towards the ground as if you are sitting on a chair behind you. Once your knees hit the 90 degree point, rise back up and repeat. Consider starting with three sets of 15 with a lighter weight and progress with more sets and reps as you get stronger.
4. Alternating Lunges
The final fat burning exercise you need to do at home is the lunge. Performing alternating lunges can add a great deal of definition and strength to your thighs. With that said, the proper way to perform a lunge is to step your right foot forward, leaving your left foot back. Lower your left knee directly below to the ground until it almost hits.
Bring yourself back into the starting position and repeat. Consider performing three sets of ten on each leg and progress with more reps as you improve your strength.
Adding these exercises to your at-home routine can supplement your fat loss program and it can be a good way to save on money from the gym. Consider performing these exercises every other day to see results and if they are too easy or hard to start with then make sure to modify your reps as needed.
My name is John Welborn and I specialize in helping overweight and obese individuals transform their bodies, lives, reclaim their freedom and confidence, and reach the best shape of their lives. I’m a fat loss specialist and personal trainer in the Fairview / Portland Oregon area and loving every minute of it!