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11 Easy Exercise At Home To Burn Fat Without Any Equipments
Easy Exercise At Home To Burn Fat Without Any Equipments
It is a total misconception that you need to hit the gym daily or take
instructions from a professional trainer to reduce the extra fat you have been
carrying yourself. If you want, you can prepare an easy exercise plan at home to
burn fat without any equipment right within the comfort of your
home.
Some of us stay entirely occupied the whole day to provide a significant amount of time to spend at the gym. Maybe your working hours prevent you from
getting that lucrative gym membership that you have been eyeing for a while now.
Well, fear not, as we have devised a list of workouts that is extremely easy to perform and not immensely demanding of your time at all. The greatest thing about it is that you can perform them anywhere you
please.
1.
Basic Pushups
Here we have one of the most generic yet excellent exercises that you can
start with. Aside from the fact that it is incredibly convenient to do, it focuses on many essential muscles in your body. This fact is why this one should be among the top exercises on your list.
We understand that this one can be pretty intimidating to do at first,
especially if your upper body strength is not properly developed. But if you
tend to stay away from this one or try to avoid it, you will fail to build
enough strength, which will keep you from getting stronger.
If things seem too difficult, just remember to start slow. You do not have
to do ten pushups at a single go. Rather break them into smaller chunks and
start your journey to a healthier lifestyle.
Proper Ways Of Performing A Pushup
Start doing this by lying on yourself flat on the floor. Position your body
and legs straight and facing downwards. Keep your palms facing down right
beside your shoulders without much gap. Then push yourself up using the
strength exerted from your palms.
Ensure that only your palms and toes are in contact with the floor and your
body straight when you push yourself up. Afterward, slowly bend your elbows
and lower yourself right until the moment your chest hits the floor. Now you
are done with a single rep. Continue doing this for a certain predetermined
amount of time.
2.
Squats
Squats are another among the exercises which focus on multiple groups of
muscles across many joints. However, the muscles that get a heavy focus are
the ones in front of your thighs, also known as quadriceps, along with the
glutes.
As you get in a lower position, your hamstrings and hip flexors get worked
on as well. Aside from this, the motion of working helps build strength on
the muscles around your knees and helps you prevent injuries as well.
Remember, to execute a proper squat, you need to assume the right form. Or
else you will not achieve many benefits, rather you may injure yourself
during the process. So make sure you learn the proper formation and keep
away from getting straining yourself.
Proper Ways Of Doing A Squat
At first, get yourself into a proper squat position. Place both your feet
at your shoulder distance position. Position your feet slightly turned
towards the outside based on your comfort. Keep your chest straight position
pointing forward.
Position your hand positions in front of you as you feel comfortable. There
are no particular hand positions with this one. Now slowly bend your knees
as you keep your body straight and feet firm to the ground. Keep bending
until you parallel your thighs to the floor. Now pause for a second and
slowly pull yourself up.
3.
Jump Squats
Jump squats can provide you with many benefits, specifically when you want
to work your lower body and strengthen it. We highly recommend this one for
a good leg day exercise. Since this exercise focuses on your whole core and
lower body, your abs, glutes, lower backs, and hamstrings get fully involved
in the whole process.
To perform this workout, keep in mind that you are standing on proper and
stable ground. Since you will have to jump, the last thing you would want is
to slip off while landing and injure yourself.
In order to execute this one, all that you will need is yourself. Just make
sure that you are in a proper and comfortable outfit. Jump squats can burn
significantly more calories than regular ones while providing you with
increased flexibility around your hips and ankles.
Proper Ways Of Performing A Jump Squat
Start by standing straight with your feet parted at a width similar to your
hip. Now bend your hips and go down till your thighs are nearly parallel to
the ground. From this position, press your feet as hard as you can and
launch yourself upward as high as possible.
While you land, let your knees bent up to an extent. Then move to the
original position with your thighs parallel to the floor before you prepare
yourself to jump again. Then repeat till you finish your desired amount of
reps.
4.
Lunges
Mostly focused on your quadriceps, glutes, hamstrings, and calves, this one
is a resistance exercise that focuses on building your lower body. It also
helps you develop your muscles in the areas that are hard to reach around
your inner thighs.
Once done correctly, they will also benefit you by building up a strong
core and strengthening your shoulders and back. Many people believe that
this one can cause pain around your knees. However, if you perform them with
a proper posture, you will be perfectly safe without causing yourself any
harm whatsoever.
Practicing this one will benefit you in your everyday movements and build
resistance in your body, easily injuring yourself. It also helps those who
actively participate in sports, which demands you to leap in multiple places
such as basketball or tennis.
Proper Ways Of Performing Lunges
Start with positioning yourself, standing firm on the ground. Then place
your right foot within 2 to 3 feet away from the left one. Now place your
hands on either side of your hips and make sure that your lower back is in a
straight position. Place your pelvis adjacent to your chest.
Bend both your knees to 90 degrees while keeping your right thigh parallel
to the ground. Hold for a second and return to a standing position. Now
repeat this with your left leg put forward.
5.
Split Lunge Jumps
If you want to take your lunging exercise a step forward, you can try doing
this one as well. This one not only works on your lower body but emphasizes
your core as well. On top of all these, you will gain an incredible amount
of stability and balance with your body.
This workout not only helps you build strength but provides you with an
exciting variation as well. You can note this one down as one of the best
among your high-intensity interval routine plans. It is one of the top
exercises and an excellent form of cardio.
This one helps you by challenging you in increasing your movement and
coordination. Aside from basketball, sprinting, and volleyball, this one
helps athletes in countless other sports.
Proper Ways Of Performing A Split Lunge Jump
Position yourself with your right foot 2 to 3 feet forward. Keep your chest
and back straight, adjacent to the ground. Keep your hands hung on both
sides as if you are preparing to sprint. Your front thigh should be ground
parallel and knees bent to a 90-degree angle.
Now jump straight with both your feet in the air. While at it, switch your
legs so that your right foot goes back and your left one goes forward. Swing
your hands as you keep jumping and switching your legs each time. Keep on
continuing to switch your legs till you finish your desired reps.
6.
Mountain Climber
You can also call this exercise running planks. It is a full-body exercise
but focuses mostly on your arms and shoulders. Your quadriceps and core body
also get a good amount of jostling through this as well. Apart from all
that, this exercise will help you boost your cardio endurance and increase
your agility and strength by a substantial amount.
As a compound form of exercise, this one will help elevate your heart rate
while working out. One of the greatest benefits of this is that it helps you
burn many calories. So if you plan to get a well-defined abdomen and a
properly toned body, make sure to keep this work out well within your
regular exercise regimen.
Although actual mountain climbers inspire this one, you do not necessarily
need a mountain nearby to perform this or reap its benefits. You can perform
it within your home without any equipment whatsoever.
Proper Ways Of Performing Mountain Climber
Start by getting yourself into a basic pushup position. But do not bend
your elbows and keep them straight. Put the whole weight of your entire body
evenly distributed between both your hands and toes. Do not forget to keep
your hands at a shoulder distance.
Keep your back straight and your head aligned with the entire body. Start
pulling your right knee towards your chest and bring it as close to it as
you can. Now switch your leg positions by bringing your other leg close to
your chest as you let go of the first one to its original position. Now keep
running your knees and switching positions as you alternate your breathing
with each leg movement. If you inhale with your right leg raised, make sure
to exhale while switching to the other.
7.
Bicycle Crunches
This one is one of the most common core engaging exercises. It is the ease
of doing this one paired with the tons of benefits you can achieve
effortlessly. It is one of the best forms for training your abdominal
area.
Apart from developing a well-defined set of abs, your oblique muscles also
get worked out in this form of workout. Oblique muscles are the ones located
on either side of the abdominals. They stretch from below the rib cages up
to the hips.
There are two layers of muscles known as external and internal oblique,
which are parallel to one another. Working on these will help you gain
increased stability over your body while maneuvering, even in stressful
conditions.
Proper Ways Of Performing Bicycle Crunches
To execute a proper bicycle crunch, start by lying flat on your back on top
of a comfortable place. You can use a yoga mat rather than doing it on the
hardened floor. Position your feet on the floor. Keep the bottom part of
your feet firmly planted while placing them at hip-width apart.
Make sure your knees are comfortably bent as you cross your arms across
your chest. Now inhale as you contract your abdomen area. Afterward, lift
your upper body as you exhale while keeping your neck tension-free. Now
inhale before returning to your original position. Do not forget only to use
your core to raise your body, or else you might risk hurting your neck. Make
sure to take it slow.
8.
Burpees
Although the name might sound quite funny, they have earned quite a
reputation and have proper reasons for that. Apart from being a very
effective exercise, they pose quite a challenge to fitness enthusiasts as
well. But don’t just hover over the challenging parts and focus on the
immense amount of benefits you will gain through this.
You can consider this exercise as a consolidation of two different forms of
exercises into one. It is because you have to perform a quick pushup
following a leap right afterward. If your goal is to burn a significant
amount of calories while building up endurance and strength, this one is
going to be perfect for you.
Although there are more than a couple of forms of executing a burpee,
regardless of how you do it, this will provide you with many benefits. Aside
from working on your core body, your shoulders, chest, inner thighs,
quadriceps, glutes, and triceps all get proper exercise.
Proper Ways Of Performing Burpees
Start by standing on both your feet while keeping them at a shoulder-width
distance. Now position yourself at a squat position by bending your knees
and hips behind. Now drop down on the floor as you transfer your weight on
both your hands.
Now jump your feet behind you as you land on the balls positioned behind
your toes. Keep your head, back and legs aligned with each other at this
position. Now jump back your legs to the previous standing position as you
bring your hands above your head in the air as you jump as hard as you can.
As soon as you land on your feet, swiftly get back to the original position
of shifting your weight over your hands on the floor as you throw your legs
backward at an aligned body position. And this is how you execute a perfect
burpee.
9.
High Knees
Here we have another fast-paced cardio exercise to engage your core body
and build up your lower body muscles. Apart from that, its movement will
elevate your heart rate while improving your balance and flexibility to
quite an extent.
It is a fairly effortless exercise that you can perform in almost any
location. The fact that you require no equipment whatsoever makes this
exercise an extremely favorable one. This workout also works well as a
high-intensity interval training exercise, and you can also perform this as
a warm-up routine before moving to the other ones.
When it comes to burning calories with this one, there are no proper ways
of identifying the exact number. But you can safely assume that this will
help you burn around 50 calories for every 5 minutes of training at a
moderate intensity level. Just make sure you keep on breathing from your
mouth while you are at it. And remember, the harder you push yourself in
this exercise, the more calorie you will burn.
Proper Ways Of Performing High Knees
Performing high knees happen to be one of the easiest yet somewhat
demanding form of exercise. Before starting with this one, make sure the
floor that you are standing on has proper friction. The last thing that you
would want to do is slip and injure yourself. Wear a comfortable pair of
trainers if you must.
To execute this one, start with standing on your feet while keeping a
hip-width distance between them. Then raise one knee and bring it as close
to your chest as possible without using your hands or anything as support.
Then switch your legs by bringing this leg down while raising the other knee
close to your chest. Now continue this alternating movement for as long as
you plan to.
10.
Step Ups
This one is another easy and effective exercise for burning fat. This one
focuses on the lower part of your body, more specifically on the glutes.
Doing step-ups is also an ideal form of cardio due to its effortless amount
of engagement and the low possibility of injuries.
Even though you need a piece of equipment to perform this, you can pass it
on simply by dragging a chair from the living room or any stool that you
have lying around at home. Since you will mostly focus on the lower part of
your body while performing this training, your legs will experience
development by a great deal.
Apart from building strength on each side of your body, you will be able to
gain a significant amount of balance and coordination with this form of
exercise. Although this particular fitness plan has many forms, including
the ones you can do by attaching extra weights around your legs, today, we
will mostly focus on the basic form that you can do as a beginner.
Proper Ways Of Performing Step Ups
As you prepare yourself for doing step-ups, start by placing a chair or
tool of a moderate height in front of you. Make sure that the chair or tool
that you are using has a firm grip on the floor. You do not want to slip off
and injure yourself as you get on top of it.
Now start by standing in front of the chair facing towards it. Place your
right foot on top of the chair. Make sure to place it in a way that you can
put all your weight on top of your heels. As you press on your heels, bring
yourself to step over the chair, keeping both legs on top of it. Next, bring
your right leg down on the ground, followed by the left one. Keep doing this
for around 15 repetitions. Afterward, start with the left leg and follow the
exact process. Make sure you keep your body straight and back aligned with
the rest of your body.
11.
Planks
Planks are undoubtedly one of the prime exercises for core and abdominal
development. Some people love it, while most hate doing this one. All the
abdomen muscles starting from the upper shoulder girdle down to the very
bottom at the pelvis get activated through performing planks. To gain a
stronger core while burning a significant amount of fat, this one is
unmatched by any other form of exercise out there. So you got to make sure
to add this one to your regular fitness plans.
Not only does a strong core look good, but it also provides you with a
proper balance and a significant boost in power with all sorts of regular or
physically demanding activities. This one is mostly a form of exercise that
develops your core strength rather than focusing on cardio.
If you are worried about the number of calories you will burn through this,
there are no exact ones here. The rate of calories you burn depends mostly
on the weight you carry on your body and the duration you can hold your
plank.
Proper Ways Of Performing Planks
To begin with the plank, lie down on the floor facing downward, keeping
your body weight on your forearms and toes. Point your forearms forward as
you position your elbows right below the shoulders. Keep your head relaxed
and your eyes on the floor.
Position your body so that it stays in a straight line starting from the
head down to your legs. Make sure to maintain a straight back as well. Now
clench your belly and keep steady. Hold yourself in this posture for ten
seconds before letting yourself go. Slowly work yourself to last for a
longer period. While performing this exercise, make sure to prevent arching
your back or tilting your head around.
Things To Keep In Mind While Working Out At Home
If you have come to this point of the article, it means that you surely are
dedicating yourself to a new fitness regimen to burn enough fat without any
equipment and building up a proper physique. However, there are some rules
which you should adhere to beforehand.
Proper outfit
Make sure to wear a proper outfit before you start indulging yourself in
your regular fitness routine. Try and avoid saggy clothes as they can get in
your way while working out. They can even cause you injuries if you get
yourself tangled in them. It is best to wear comfortable clothes which are
not too tight or loose. Let your body breathe and easily move around.
Dedicated Workout Space
If possible, find a suitable space where you can regularly work out within
the comfort of your home. Make sure you like the ambiance around that place.
You can always crank up some music to motivate yourself to push yourself
hard to achieve a better physique.
Stay Hydrated
As you keep working out, your body will keep sweating and lose a good
amount of water. Although this is good for your body, remember to get
yourself hydrated from time to time. Do not consume too much water while in
the middle of your session.
However, after you finish working out, make sure to hydrate yourself
properly and keep at it regularly. Staying hydrated will prevent your body
from injuring yourself easily. This factor also prepares you to endure the
stress that you will put on your body and reap the proper benefits from it
as well.
Time Your Workouts
Try and decide a proper time of the day to dedicate yourself to your
fitness routine. Make sure you stick to your plans regularly. This factor
will create a habit for you and make it easy for you to get to your regular
exercise on time. Your body will surely thank you in the long run.
Mix And Match
Do not be afraid to mix up your routines from time to time. Keep a diary
and set a proper goal for what you want to achieve. You can focus on your
upper and core body on some days while mixing it up with lower body
exercises on alternative days. Maintain a goal on how many sets and reps you
want to achieve in any particular exercise. Make sure to keep realistic
goals to keep you motivated while moving forward.
Avoid Distractions
While you are working yourself hard and keeping yourself focused on your
fitness, make sure to keep all sorts of distractions away from you. You do
not need to watch the news or keep one eye on the television to check what
your favorite character of your new favorite series has been on about. Keep
your phones on silent for a particular duration as you focus entirely on
your own goals.
If you enjoy music, create a workout playlist beforehand not to have to get
up to change the songs now and then. Keep yourself entirely focused on what
you are doing rather than letting your mind wander around. It will prevent
you from properly executing your workouts as well as keep you from achieving
your goals.
Take Some Time Off
Do not forget to listen to your body as it will also need rest from time to
time. So whenever you feel like you have achieved even a very insignificant
target, pat yourself in the back and reward yourself with a couple of days
off. Your body needs time to adjust and develop with all the workouts that
you dedicated yourself to. Make sure to work at your own pace. Different
people may face improvements at a different pace, so do not get upset if you
have not seen many improvements in a short span. Make sure to stay patient
and adamant about your own goals.
Final Words
Setting up a fitness plan in your everyday routine is surely not an easy
commitment. You may feel lazy at times and may just start procrastinating
with your workout. Whenever that happens, always try and remember what made
you start thinking about getting in shape. Since you have decided to find
ways to burn fat without any equipment, we did our fair share of
research to aid you in jump-starting your new life. We hope this write-up
helps you achieve your goal in no time. So, best wishes for your new and
better life ahead.
