Best exercises at home to burn calories

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EXERCISE N°1 TO DO AT HOME : THE JUMPING JACK

Jumping jack is one of the best exercises to do at home with the burpees if you want to burn calories. Simple to do, you can burn a maximum of calories in a short period of time. 10 minutes of high-intensity exercise can make you lose about 100 calories, all without any special equipment or skills.

How to perform the exercise:

1) the starting position is standing with your arms at your sides.

2) Perform a jump by spreading your arms and legs at the same time, until you bring your hands together above your head.

3) Catch the jump and then give a second push, tightening your legs and arms to return to the starting position.

Requirements: A good pair of shoes. Also, be sure to warm up beforehand to avoid injury, especially to your joints.

Variations: There are variations of the Jumping Jack that are more or less difficult to spice up your sessions. There is in particular the half jumping jack.

EXERCISE N°2 TO DO AT HOME : JUMPING ROPE

Jumping exercise

Jumping jack is one of the best exercises to do at home. Simple to do, you can burn a maximum of calories in a short period of time. 10 minutes of high-intensity exercise can make you lose about 100 calories, all without any special equipment or skills.

How to perform the exercise:

1) the starting position is standing with your arms at your sides.

2) Perform a jump by spreading your arms and legs at the same time, until you bring your hands together above your head.

3) Catch the jump and then give a second push, tightening your legs and arms to return to the starting position.

Requirements: A good pair of shoes. Also, be sure to warm up beforehand to avoid injury, especially to your joints.

Variations: There are variations of the Jumping Jack that are more or less difficult to spice up your sessions. There is in particular the half jumping jack.

EXERCISE N°2 TO DO AT HOME : JUMPING ROPE

Burpees exercise at home

Burpees are a great way to work out at home. You will be able to tone your body while burning a maximum of calories. 10 minutes of practice can allow you to lose more than 100 calories.

How to perform the exercise:

1) The starting position is standing with your legs slightly apart.

2) Bend your legs and squat down with your hands on the ground.

3) Give a push to your feet to send them backwards to get in a “pump” position. Be sure to keep your back straight during the movement.

4) Give a second push to your legs to bring them closer to your hands and return to the “squat” position.

5) Push up on your legs to return to the starting position.

Requirements: A good pair of shoes, remember to warm up the whole body and have an iron will!

Variations: There are other variations that will increase the difficulty of your sessions. For example, burpees with push-ups, burpees with jumps or burpees with pull-ups.

EXERCISE #4 TO DO AT HOME: MOUNTAIN CLIMBERS

Mountain climber exercise

Another interesting exercise to work on your cardio. Practicing it regularly will help you strengthen your heart and improve your physical endurance.

How to perform the exercise:

1) The initial position is in the “pump” position. Back straight, arms outstretched, hands on the ground and on your toes.

2) You will bend one leg and bring it closer to your chin, while the second leg remains straight. Then you alternate.

Requirements: Warm up your wrists well beforehand as they will be put under tension during the exercise.

Variations: You can increase the difficulty of this exercise by using one of the different variations to burpees.

EXERCISE N°5 TO DO AT HOME : SQUATS JUMP

Squat jump exercise from home

This is the ideal exercise to work the lower body while doing cardio. It is an exercise to do at home that will allow you to refine your figure while working your legs (quadriceps and ischios), but also your buttocks.

How to perform the exercise:

1) Stand tall with your feet slightly apart.

2) Inhale while pushing your pelvis backwards and flexing your thighs so that it is parallel to the ground. (Keep your back straight during the movement).

3) Exhale and give an impulse during the ascent by jumping in order to go as high as possible.

Requirements: A good warm-up of the whole lower body to avoid injuries.

Variations: There are also other variations of the squat jump. For example, prisoner jumps (with hands behind the head), or frog jumps.

EXERCISE N°6 TO DO AT HOME: STAIR CLIMBING

stairs climbing exercise

It’s an exercise you can do really anywhere, even at home. Personally, I work on the 7th floor of a building. I motivate myself every day to systematically take the stairs. This exercise burns a lot of calories and will also sculpt your thighs. You will get the same results as a step class without necessarily going to the gym.

How to do the exercise: Take a staircase around you and walk up the steps one at a time or two at a time. Start at a relatively slow pace to warm up and then increase the pace little by little. Be careful, however, to stay alert and avoid falls and injuries.

Requirements: a staircase with at least one step

Variations: If you don’t have stairs around you, you can use a step.

EXERCISE #7 TO DO AT HOME: LUNGES

Lunges exercise

This is one of my favorite exercises to do at home because it’s so complete and easy to do. It’s a great mix between cardio and strength training. Indeed, this exercise works the whole lower body. It is moreover a complementary exercise to the squat, so do not hesitate to combine them.

How to perform the exercise :

1) Stand up straight with your feet about the width of your pelvis and your hands on your hips or along your body

2) Take a step forward with the left foot, plus bend both legs until the right knee almost touches the ground.

3) Push off with your left foot and bring your feet parallel to return to the starting position. Then do the same movement with the other leg.

As with every exercise, always keep your back straight and remember to look far ahead.

Requirements: A minimum of space around you in order to perform the exercise

Variations: It is possible to add weight by holding dumbbells in your hands in order to promote muscle strengthening. There are other variations such as side lunges or walking luges.

HOME GYM: HOW TO INCORPORATE EXERCISES INTO YOUR WORKOUT?

There are different ways to create your own workout routine for working out at home. You can include the exercises in different ways:

In a cardio circuit: The goal is to string together several exercises without rest time. This way, you will add more intensity to your session (and therefore burn more calories). You can select the exercises of your choice, as well as the number of sets and the intensity according to your capacities

For example, a circuit composed of 3 exercises:

20 seconds of jumping jack
Then follow with 20 seconds of jump squats
Follow with 20 seconds of Burpees
Take 2 to 3 minutes of rest and repeat the sequence 5 times

In a weight training circuit: For those who practice weight training, it can be interesting to couple weight training exercises and cardio exercises like those presented above. You will be able to stimulate muscle growth but also promote fat loss by increasing the intensity of your sessions.

Here is an example of an exercise combination:

One set of pull-ups, followed by 30 seconds of burpees
A set of bench presses followed by 30 seconds of jump ropes

Don’t forget to stretch well after your session to avoid injury and promote better recovery.

THE FINAL WORD

It is possible to work out at home. There are many exercises you can do at home. You are spoiled for choice. Now you have no excuse to put on your sneakers and get started!

Tell me in the comments what your favorite exercise is.

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