How: Can either be performed as a ladder sequence or in reps of 10-15. Aim to beat your time each week to push results further. Record your time and repeat three-four times. How: Do each set of exercises after the next without rest. If you’re looking to build muscle as well as lose fat, weight training must be incorporated into your fitness regime. Bodyweight exercises are a type of strength training, which is essential for rebuilding muscle wear and tear. Weight loss should be about building muscle as well. These routines require no equipment and involve high-intensity, calorie-incinerating exercises. Bodyweight Circuitsīodyweight workouts consist of fat-burning exercises to help you lose weight. HIIT works are physically demanding, so make sure you build your cardio fitness slowly to avoid overdoing it. If you’re new to HIIT workouts, try one workout per week and increase to three-five times max. To boost your results, increase the number of reps you can complete in 20 seconds by lifting your speed. How: These cardio exercises can be mixed up or repeated as in for another few circuits. Home gym standing leg curl 1 plate x 10-15 repsīike 30-60 seconds medium pace #2 Workout - Aerobic Step.Home gym bicep curls 3 plates x 10-15 reps.Home gym upright row 4 plates x 10-15 reps.Home gym triceps push down 3 plates x 10-15 reps.Home gym lat pulldown 5 plates x 10-15 reps.Home gym leg extension 3 plates x 10-15 reps.Home gym chest press 5 plates x 10-15 reps.Finish with a five-minute cool down on the bike and some of our effective cool down exercises.
Repeat this circuit three-five times increasing the weight or reps so the muscle group that’s been exercised becomes fatigued. How: Start with a general warmup on your exercise bike at a low intensity for five minutes then move into the following routine. The quick bursts of all-out effort, followed by less active recovery periods gets your heart rate up and burn fat in less time. Train hard and push yourself to the max for each interval.
#Workout routines for weight loss at home pro#
AFL footballer Chris Mayne uses the Airforce 300 Pro Air Bike and Airforce Ergo 6.0 Rower to complete his HIIT routines.įor the best results, your HIIT workout must consist of cardio activity in 30-second intervals. If you have the right equipment, HIIT workouts can also be done using rowers and exercise bikes. These workouts are also crucial for building a healthier heart and losing weight – not muscle. Training high-intensity intervals torches calories (even after the workout is finished) and jumpstarts your metabolism. HIIT workouts are practical because they can be achieved anywhere. Some workouts can be completed in under five minutes and no gym equipment is needed. Hight Intensity Interval Training (HIIT) is effective for losing weight fast.įor those that are time-sensitive or want results quickly, HIIT is super-efficient. If you’re looking to shape up and shred some weight, here are the best home workout exercises for fat loss. In fact, some of these workouts only use your body weight and inexpensive equipment to drive results.
However, home workout routines mean you can train on your terms with the music as loud as you want! You don’t always need expensive home gym equipment to look and feel fit either. The cost of gym memberships can also be unmotivating. Whether you feel more motivated or you don’t want to battle the crowds, home may be a better fit for many workouts.įor those that live busy lifestyles, the commute to a gym for a 20-minute session isn’t always practical. Working out in the privacy of your home has many benefits. Also, if you want to add intensity to this routine, sprinkle in three to five-minute cardio intervals at the end of each round.Are you looking to get in shape but don’t want the hassle of the gym? Note: Always warm-up for three to five minutes with low-intensity aerobic activity prior to starting this routine. I typically did this workout for 20 minutes and increased my time as my fitness improved. When you get to the end, take a 30- to 60-second break and then repeat, cycling through the routine a total of two or three times. All it took was two to three days a week to see results, and I was able to fit it in while my newborn and two-year-old napped.ĭo each exercise for the desired amount of reps, quickly moving from one to the next. Between work, family and friends, personal hobbies and other social commitments, many people struggle to fit fitness into their daily routine.īodyweight exercises solve this problem by giving you an effective workout that can be done anywhere, anytime, with little to no setup.īelow is an example of a bodyweight-based workout I did during my weight loss journey. Let’s face it: Finding the time to exercise is often a lot harder than your actual workout.
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