Gym memberships can be expensive and as we head into the winter months dragging yourself to the gym becomes more challenging for many of us. The good news is that exercising at home can be just as effective for burning fat and calories. Plus, it’s more convenient!
Let’s take a look at some great exercises for burning fat at home.
1. Walking or running up your stairs
Climbing the stairs in your home or apartment building can fall under both a cardio/aerobic and anaerobic form of exercise. Aerobic calorie burning is a level of activity that you can maintain for an extended period. You’ll be moving your body, breathing faster and increasing your blood flow.
Anaerobic calorie burning, on the other hand, is a shorter burst of intense activity that is not sustainable for long. This is the better option if your primary goal is to shed fat.
Stair climbing burns fat by utilising your biggest metabolically active muscles. It strengthens your legs, glutes and quads and increases core muscle strength. It’s also low impact so won’t put too much pressure on your joints.
Push-ups are an easy form of exercise that you can do anywhere. While just hearing the word “push-up” makes many of us groan, if you can commit to doing them consistently you will build up your strength and the number you can do.
Push-ups are great for fat burning with the added benefits of whole-body toning and posture improvement. So, drop and give us 20!
3. Star jumps/jumping jacks
Jumping jacks will get you working lots of muscles at the same time. It’s a great exercise for increasing your heart rate, getting your blood pumping and burning fat. Because your full body is being put to work, this exercise is one of the quickest ways to burn a lot of calories.
4. Squat Jumps
Get ready to feel the burn when you get into your squat jumps. They’re great for toning your glutes, calves, hamstrings, quadriceps, and core while burning fat at the same time – winner! Squat jumps also help you to build power and keep your body functioning as you age.
5. Mountain Climbers
Want to get rid of that layer of fat that sits across your stomach? Mountain climbers are a great exercise for this as they focus on strengthening your core. The faster and more intense you can go, the better!
6. Riding a bike
When was the last time you got out on your bike? Do you even own one? Whether you want to invest in a stationary exercise bike or a normal one, you will get plenty of benefits. The key to using bike riding to burn fat is to do interval training. You’ll want to do a few minutes really high intensity, then slow down for recovery before going again.
A skipping rope is a relatively cheap piece of equipment that can help you achieve fantastic results. Many athletes and boxers are well-known for using skipping in their exercise routines.
While we wouldn’t expect you to maintain a 30-minute straight session (at least initially), you can burn as much as 500 calories in that time. Like with the bike riding, you’ll want to train with intervals to get the most out of this workout.
A kettlebells workout is a great way to combine cardio with strength training. This means that you can burn fat and build muscle at the same time. Here’s The Body Coach, Joe Wicks, to show you how it’s done:
Bringing it all together
Exercising from home is a flexible and cost-effective way to get fit and burn fat. Remember, you’ll need to pair it with a healthy diet if you want to see some fantastic results. You should also get yourself a plan and schedule together to ensure that you stick with it. Good luck!