Some of us might not have the luxury of time or even the luxury of going to them gym. Fret not! Did you know that you can burn off stubborn fats at home? Maybe someone told you it takes a long time. So what? With enough determination, you can achieve your goals! But be sure not to expect a bulge on your biceps within a week! Since joining Shape three months ago, our intern planned her own home workout routine and she lost three kilograms within a month! Here are the fat-busting moves:
The routine we love to hate. If it’s your first time, 10 reps would do for the first week. Increase the number of reps gradually every week. Be ready with a squat position, then thrust to a plank position and do a push up. Once done, come back to the squat position and jump up. Burpees put your energy endurance to test! It is perfect for strength training and increases your heart rate.
- Jumping Jack
We are so familiar with this one as we have been doing this since school time. Stand with your feet together and your hands on the side. When you jump, your feet moves outward and your hands moves towards the ceiling concurrently. It has always been a part of a cardiovascular training. According to 30dayfitnesschallenges.com, jumping jack aims at a few important muscles like soleus, deltoids, lower trapezeus, hamstrings, and quadriceps and biceps brachia.
- Push Ups
They are the ultimate routine to strengthen your arms, chest and core. Lie facing down to the floor in a plank position and push yourself towards the floor. Your arms support the weight of your upper torso. Push-ups can be done in a variety of ways, like wide-grip push up, triangle push up and T-push ups. If it’s really hard for you to balance on your feet, try knee push-ups which is way easier.
For beginners we suggest that you squat without any added weights. This will allow you to do a deeper squat. Stand with feet apart and hands straight to the front and slowly squat. Progress to dumbbell squats after a week. Though it’s not great for heavy squats, it’s the best option for beginners at home.
You don’t need to move at all for this routine but it does test your will power! Lie on the floor with your stomach facing down and hold up your upper torso by balancing it on your elbows or hands. Make sure your lower back is flat. Planking targets your rectus abdominus and strengthens your core. Plank starting from 30 seconds and slowly increase it to a minute.
This helps to shape your abs! Lie flat on your back and bend your knees to a 90 degrees angle. Place your hands at the back of your head like you would for sit ups. Push your back up and slowly go back down- The key is to use your core to get up. Repeat this rep according to your ability. They can improve your balance and strengthen your core muscles.