Want to lose weight, but don’t know where to begin?
Many people think that to lose weight you need a gym membership. Or you have to spend hours running in the cold weather and use a ton of will power.
The truth is, 10 minutes a day is all that’s really needed.
And you can do this from the comfort of your own home without needing to spend thousands of dollars a year on a gym.
This page will show you the best 11 full body fat burning exercises to do at home.
What’s the best type of exercise to lose weight?
You probably know that 10 minutes a day doing the wrong types of exercise won’t help you see any of the weight loss results you want.
You’ll be 3 months into the plan and be left feeling like…
The truth is, by creating the habit and doing the best types of exercise to lose weight will help you see the fastest results possible.
You can use these exercises in different ways but the aim is to get your heart rate up by using High-Intensity Interval Training (HIIT). The reason is simple…
HIIT burns more calories than other types of exercise.
When you combine these shorter but high-intensity workouts with the weight loss benefits of yoga, you will be able to see the best results.
How to use these 11 fat-burning exercises to do at home
There are different ways you can use these exercises.
We recommend using a “Tabata” like routine:
- Exercise for 20 seconds (as intense as you can)
- Rest for 10 seconds
- Move onto the next exercise
That will take you 5 minutes 30 seconds to complete one circuit.
Here’s our recommendation for you:
- Beginners: 1 circuit
- After about 2 weeks of practice: 2 circuit
- More experienced: 4-6 circuits
Ideally, you want to keep HIIT circuits below 30 minutes otherwise you will lower the intensity subconsciously (or burn out) and that defeats the point of a HIIT routine.
Creating a HIIT routine that is 10-20 minutes is ideal.
1. Squat jumps
Well-Fit tips:
- Make sure you are sitting back into the squat (like you’re about to sit on a chair… or toilet!)
- You should be able to see your toes in front of your knees if you look down
- Use controlled movement, it’s better to go slower and move with control than to cause an injury by moving too quick
How to make it easier: don’t jump
How to make it more challenging: add a tuck jump
2. Push-ups with knee kicks
Well-Fit tips:
- Keep your bum down and imagine your body is a plank of wood
- Move your knee towards your head when you reach the top of the push-up
How to make it easier: Use three-quarter push-ups (on your knees not your feet)
How to make it more challenging: Place your feet on a chair or box to elevate them
3. Burpee
Well-Fit tips:
- Keep your body in line when you thrust back into the push-up position
- Move with control and slow it down if this is a new movement
- Aim to land with soft feet (try not to elephant stomp on the floor!)
How to make it easier: Walk your feet back and in (instead of jumping back)
How to make it more challenging: Add a tuck jump and/or push-up
4. Jump rope
Well-Fit tips:
- Stand on the rope and measure the handles up to your chest area or just under your shoulders
- Try to keep your hands in the same place when jumping
- Always on the balls of your feet
- Aim to keep your feet close to the ground rather than jumping really high
How to make it easier: Start with a skip with one foot at a time
How to make it more challenging: Try “doubles” by making the rope go around twice for one jump
5. Bear crawl
Well-Fit tips:
- Move your opposite arm and leg
- Keep your hips low
- Keep on moving
- Pull your belly button into your spine to keep your core engaged
How to make it easier: Take 5-second breaks if you need them
How to make it more challenging: Move backwards
6. Lunge jumps
Well-Fit tips:
- Make sure your front knee is above your front ankle
- Stop at a 90-degree angle for your leg
- Engage your core muscles by pulling your belly button towards your spine
How to make it easier: Walk instead of jumping
7. Mountain climbers
Well-Fit tips:
- Engage your core muscles by pulling your belly button towards your spine
- Keep your bum down to help engage your core muscles too
- Really focus on lifting from your core instead of jumping into the movement
How to make it easier: Walk your feet slower
How to make it more challenging: Move faster
8. Skater jump
Well-Fit tips:
- Keep your back flat
- Engage your core muscles
- Your opposite foot and arm should be behind your body at the same time
How to make it easier: Slow down
How to make it more challenging: Add a higher jump or move faster
9. Jackknife crunches
Well-Fit tips:
- Reach up with your chest
- Engage your core muscles at all times to stay controlled
How to make it easier: Rest your arms and legs on the ground when you’re flat
How to make it more challenging: Keep your arms and legs straight and never rest on the floor
10. Plank
Well-Fit tips:
- Keep your bum down and imagine your body is like a plank of wood
- Lift the backs of your knees up to the ceiling
- Make sure your shoulders are directly over your elbows
How to make it easier: Balance on your knees instead of your feet
How to make it more challenging: Balance on your hands and hold for longer
11. Jumping jacks
Well-Fit tips:
- Your arms and feet move out at the same time
- Focus on keeping your core muscles engaged and controlling your movements
How to make it easier: Slow down
How to make it more challenging: Speed up (with control)
Fat burning exercises to do at home summary
So there are 11 amazing fat burning exercises to do at home.
You don’t need to spend a fortune on a gym membership or force yourself to go for a run when it’s super cold outside (or too hot!)
Using these types of exercise in a HIIT workout is one of the best ways to burn more calories and speed up your bodies metabolism.
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