If you’re trying to lose weight, you need to perform effective exercises that will maximize fat burning. These 8 exercises will enable you to create the perfect home workout routine to lose weight! Are you ready? Let’s go!
An effective exercise training program must be combined with a healthy diet to achieve optimal results, both for weight loss and muscle gain.
Exercises for weight loss
Choose compound exercises that use multiple muscle groups and joints simultaneously because they require more energy to perform.
This also makes them particularly effective for building muscle. Additionally, since muscle consumes a lot of energy and burns more calories than fat, more muscle means less fat!
You either love them or hate them. Either way, there is no denying that they deliver amazing results. Burpees are an awesome exercise because, with every rep, they crank up your heart rate, increasing your calorie burn. They fire up nearly every muscle group in the body: legs, chest, back, shoulders, arms, and abs! The burpee is a staple exercise of the Fitness Coach app.
2. Mountain climbers
Mountain climbers target the entire body, especially the abs, and get your heart rate up fast. Reps of mountain climbers work the deep core muscles to help improve posture and trim the waistline.
Lunges are a challenging exercise. Once you find your center of gravity, focus on keeping your balance and repeat the movement several times on each leg. If your thighs and glutes don’t feel the burn, add weights to increase the intensity. Lunges are a compound exercise that recruits multiple muscles and requires a great deal of energy, which is why they possess an amazing calorie burning power. Try out all the different lunge variations (backward, Bulgarian, dynamic, explosive, etc.) to take your fitness to the next level.
4. Jumping Jacks
This exercise is a basic bodyweight move than anyone can easily do. It is often used during group fitness classes to boost the heart rate and increase energy expenditure. In fact, the power of the jumping action helps to melt away fat and tone the body.
5. Kettlebell/dumbbell Swing
You’ll need a weight to perform this exercise. However, you can start by using a filled water bottle and invest in a kettlebell or dumbbell later on. The swinging motion burns a ton of calories because it engages multiple muscle groups, like the shoulders, quads, back, glutes, and abs.
6. Jump squats
Jump squats are a power-packed version of squats. This explosive plyometric exercise has been shown to be one of the best for working the thighs, glutes, calves, and abs while also increasing the heart rate.
Therefore, jump squats are a great way to tone the body and burn fat. Make sure to include them in your “lower-body” or “total-body” workouts sessions!
7. Push ups
Push ups strengthen the arms, chest, back and ab muscles. If you’re a beginner, start by keeping your knees on the ground. This ultimate bodyweight exercise will build lean muscle, which in turn will help to reduce body fat.
Focus on keeping your back flat (with your pelvis slightly tilted) and contract the ab muscles. Try to hold the position at least 3 times for 30 seconds. As you get better, start to increase the time or number of reps. This exercise will tighten your core and shrink your waistline. Challenge yourself with other plank variations in order to continue to progress.
Need some motivation?
Join the January challenge on the Fitness Coach App, on the program: 1 workout session a day (no more than ten minutes, guaranteed).