Burn Extra Calories at Home – The Best 7 Exercises for Fat Burning

Burning fat at home is becoming more popular as the people are facing with lack of free time and many other complications which occur if they want to go to the gym. One of the best home workouts that provide effective fat-burning is circuit training.

For this form of exercises, you don’t need any equipment, but if you want you can add medicine ball or hand weights.

You should do a number of exercises as many as you can, which depends on your condition. You can also increase the repetitions as time passes.

  1. Jump squats

Steps:

–              Stand with your feet shoulder- width apart

–              Drive up through your heels extending your hips to stand up

–              Lower down in the squat position as far as possible

–              Jump explosively out of the squat position as high as you can.

Back to the starting position and repeat as many times as you can.

  1. Side plank

Steps:

–              Lie on one side, supporting, by your forearm and elbow, your upper body

–              Stack your legs together

–              Raise your hips off the ground in alignment with your shoulder and your knees

–              Raise your top leg up and hold it for as long as possible.

Repeat for as many reps as you can.

  1. Burpee

Steps:

–              Squat down (as far as is comfortable) and hold this position shortly.

–              Jump back into a plank position, and do a push-up

–              Jump back into the squat position and hold a bit

–              Jump into the air and return to the squat.

Repeat for as many reps as you can.

  1. Lunges/jumping lunges

Steps:

–              Start in a position as for a standard lunge – one foot ahead of you and your knee bent with your rear knee almost touching the ground

–              Your knee should not go over your toes

–              With extended legs jump as high as you can

–              Swing your arms to gain momentum

–              While you jump in the air change your legs so that you land on the opposite leg

–              When you hit the ground, return to the lunge position.

Repeat for as many reps as you can.

 

  1. Reverse crunch

Steps:

–              Start by lying face up on the floor with your palms facing downwards

–              Your knees and hips should be bent – in a form of ninety-degree angle

–              Raise your hips off the floor and pull them inwards in a crunch movement

–              Stay in this position and then lower hips back down to the floor with control

This is one full repetition; repeat it for as many reps as you can.

 

 

  1. Side crunch

Steps:

–              Start by lying down facing upwards

–              Put your knees together and bend them at a ninety-degree angle

–              Keep your upper body static; lower your knees to the left so that they are touching the ground

–              Put your fingers behind your ears

–              Raise your shoulders towards your hips, keeping the stomach tight

–              Stay in this position for a second and then take two seconds to lower your body back to the starting position.

Repeat for as many reps as you can.

 

  1. Tricep dips

Steps:

–              Your hands are positioned shoulder- width apart on a stable chair or bench

–              Extend your legs out in front of you; straighten your arms while maintaining a slight bend in your elbows

–              Bend your elbows, your body is lowered towards the floor keeping your back close to the bench and form a ninety-degree angle

–              Then press down to straighten your arms and return to the starting position

This is one repetition, do as many reps as you can.

Cool down stretches

After every workout you should cool down– no matter how short or long the duration!

Your muscles need to be loosened and stretched out!

 

Do the next exercises:

–              Hamstrings and

–              Hip openers, side stretches, quad stretches

 

Source: www.superheathy365.com