EFFECTIVE AT HOME WORKOUT TO LOSE WEIGHT
DO YOU REALLY NEED TO GO GYM FOR LOSING WEIGHT ?
I think NO
This is complete guide to do exercises at home for 10-15 mins for those who do not have time to go gym
The best part?
In this guide i will show the technique to lose weight in less than a week. You will surely see improvment in your body
In short If you want to lose weight this Exercises are perfect for you
let's get started
The best part?
In this guide i will show the technique to lose weight in less than a week. You will surely see improvment in your body
In short If you want to lose weight this Exercises are perfect for you
let's get started
HIGHLIGHTS OF THE ARTICLE
EXERCISES TO DO AT HOME
JUMPING JACKS-
Jumping jacks is cardiovascular activity which engages our whole body.we all have done this in our childhood as fun activity.
It is mostly used to warming up and instantly elevates your mood and active your full body.
BENEFITS
Keep your heart healthy
Aid weight loss
Relieve your stress
Tone muscles
Improves your stamina and stability
HOW TO DO
- Stand straight like stick with arms in your side
- Jump along with raising your arms above your head and bring your feet apart.
- Reverse the movement and return to your original postion.
- Start doing fast
HIGH KNEE-
This is a great warm up exercise that increases your aerobic fitness and prepare your body for more complex movements
It is a cardiovascular exercise that gets your blood pumping while engaging your core and strength your legs
BENEFITS
Increasing your metabolic rate and speeding up your weight lose
Work your lower body and core
It is a cardio boost
HOW TO DO
- Start standing with feet hip-distance apart.
- Lift up right knee as high as it will go and raise the opposite arm, then switch quickly so left knee is up before right foot lands. Continue pulling knees up quirky for as long as desired.
JUMP SQUATS-
Regular squats are great,jump squats give a additional resistance to leg muscle. you are going your leg muscles after this exercise
It is HIIT version of squats. other name is squat jump.
It will effect your glutes,lower abs and leg muscles. I always put this exercise in my workout because it helped me to strengthen my leg muscle and shred lower body
Moreover,it improved my balance and stability.
BENEFITS
Burn calories and fat
Maintain mobility and balance
Boost sport performance
Help to improve bone Health
It is HIIT version of squats. other name is squat jump.
It will effect your glutes,lower abs and leg muscles. I always put this exercise in my workout because it helped me to strengthen my leg muscle and shred lower body
Moreover,it improved my balance and stability.
BENEFITS
Burn calories and fat
Maintain mobility and balance
Boost sport performance
Help to improve bone Health
HOW TO DO
- Stand straight with your feets shoulders width apart
- Start it doing like you do regular squats, engage your core and jump explosively
- when you land bout ack ,you have to land in squat postion, make sure you land on your entire feet on your ground and land quietly in control
CRUNCHES
Most of you know about crunches,it is most popular abdominal exercise
Do you want six pack abs?
If yes ,this exercise is most important as it focus on entire abs but primarily rectus abdominis,oblique
It helps you to build six pack abs ,tighten your core and stabilize your body.
Add this exercise in to your regular routine if you want abs to attract girls
BENEFITS
Strengthen your abs.
Hard core strength building
Easily done without gym equipments
HOW TO DO
- Lay on your back, bend your knees,inhale and tighten your lower body and core
- Exhale and lift your upper body with help of core,neck and lower back should be relaxed that time
- Inhale and repeat this again
HYPEREXTENSION-
Hyperextension is back strengthening exercise. It is also known as back extension
Most of you have done this exercise in gym with equipment but you can do it by lying on the ground.
You want to strength your lower back, this is best exercise. You will see improvement in your lower , mid and upper back.
Moreover,it also target your hamstring and glutes.
Alot of trainers does not pay attention to that area . that is a very huge mistake
BENEFITS
Prevent back injuries
improve your back posture
Ability to coordinate movement through lower back
HOW TO DO
- Lay down on your stomach full body straight and place your shoulder on the ground. Slide your shoulder down
- Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral.
PUSHUPS
Pushups are beneficial for upper body strength . They work on triceps ,pectoral Muscle and shoulder.
Do you want bigger chest ?
Pushup is really effective exercise for your chest.it will not only strength your upper body moreover it will strengthen your lower back and core.
It is the fast exercise for strength building
BENEFITS
Prevent lower back from injuries
Improve your posture
Protect your shoulder from injuries
Increase your functional strength via full body activation
Enhance your cardiovascular system
HOW TO DO
- First lay down with the chest and stomach flat on the floor.Your legs should start out behind you.
- Put your arms on the chest level with arms bent at 45 degree angle
- Exhale as you push from your hand adn heels
- bring your torso chest and thighs off the ground
- inhale as you reach to starting postion
TRICEP DIPS
Tricep dips are one of the best body weight exercise
This exercise will mainly focus on your triceps,moreover it focus on the shoulders and chest
It is a very easy and effective exercise.
Do u want a good shape tricep ?
triceps dip are very effective for you
BENEFITS
No gym equipment required
Great tricep
Easily customized
HOW TO DO
- Sit down on the chair put your hand on the side of your thighs
- Walk your feets out and extend your legs, lifting your bottom off the bench
- hold their with extended arms
- hinge at your elbow and lower your body as far as you can
- then lift your body up to the starting postion
PLANK
Do you really want to lose your belly fat ?
This is best exercise to reduce your tummy fat most of us will have sitting job which will Lead to back pain and increase your belly fat
It will not only effect your belly but your full body will reduce calories
it is best exercise for your core strength
BENEFITS
Plank improve your posture
Plank helps you to get rid of back pain
It also improve your metabolism and flexibility
Your will coordinate properly
HOW TO DO
- Lay down with chest and stomach on the floor.
- face down with your forearms and toes on the floor.
- Your elbows are directly under your shoulders and your forearms are facing forward.
- Your head is relaxed and you should be looking at the floor.
BEGINNER WORKOUT
- Jump squat- 2 sets of 10 reps
- Crunches- 2 sets of 20 reps
- Hyperextension- 2 sets of 15 reps
- Pushups- 2 set of 12 reps
- Tricep dip- 2 set of 15 reps
- Plank- 2 set of 30 sec
#TIP- you have to take rest of 20 seconds after every set and 50 secs rest after every exercise
INTERMEDIATE WORKOUT
- Jump squat- 2 sets of 15 reps
- Crunches- 3 sets of 20 reps
- Hyperextension- 2 sets of 20 reps
- Pushups- 2 set of 16 reps
- Tricep dip- 2 set of 20 reps
- Plank- 2 set of 1 minute
#TIP- you have to take rest of 30 seconds after every set and 50 secs rest after every exercise
ADVANCED WORKOUT
- Jump squat- 3 sets of 15 reps
- Crunches- 3 sets of 20 reps
- Hyperextension- 3 sets of 15 reps
- Pushups- 3 set of 20 reps
- Tricep dip- 3 set of 20 reps
- Plank- 3 set of 1 min
#TIP- you have to take rest of 30 seconds after every set and 90 secs rest after every exercise
COOL DOWN EXERCISES
COBRA STRETCH -
Cobra done with the arms bent is sometimes called Baby Cobra.
If you straighten your arms, that's Full Cobra, but don't be in a hurry to graduate to this.
It is a deeper backbend, but it also depends more on the arms for support instead of the working to strengthen the back muscles.
BENEFITS
- Cobra Pose increases the mobility of the spine, strengthens spinal support muscles, and can help relieve back pain.
- It opens the chest and the front of the body.
#TIP- Hold it for 30 seconds
LEG STRETCH-
Leg stretching help to keep your leg muscle strong flexible and health.
we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight.
when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
BENEFITS
Increase your flexibility
Increase your range of motion
we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight.
when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
BENEFITS
Increase your flexibility
Increase your range of motion
Increase blood flow to muscles
Improve posture
Helps to prevent injuries
Remember, health is wealth. It’s never too late to start! Make a work out plan. Be determined, take out some time from your busy day and start these simple exercises at home. Eat healthy, shed some calories and stay happy and healthy!
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