Achieving a perfect physique is a dream for almost everyone. There are many people who do a 9 to 5 job , or who study in college with regular class schedule or anyone who wants to stay fit and doesn't have time to go to gym and take out 1 or 2 hours from their schedule.
For those people , home based , body weight exercises are the best option to lose body fat. If you want to stay fit you have to take out 15 - 20 minutes from your busy schedule for these exercises. I don't think there is anyone who can't take out 15 - 20 minutes from their schedule for their own fitness.
In this article i will tell you some of the best body weight exercises which anyone can do at home. All these exercises you can do whenever you want , at anytime of the day. Just make sure along with these exercises you have focus on your diet and rest also.
HOME EXERCISES FOR FAT LOSS
BURPEES
Burpees is the best exercise for HIIT (High Intensity Interval Training) , which is a short span of intense exercise. Burpess boosts our body's fat loss and with that it helps to build a stronger heart , lower the risk of heart diseases and lowers the blood pressure.
CORRECT WAY TO DO BURPEES
* Start with the squat position with knees bent , back straight and feet shoulder width apart.
* Lower your hand on the floor , front of your body.
* Kick your legs backwards , make your hands straight , and come in a push-up position.
* Do one push-up , remember to keep your body straight form head to toe.
* After the push-up , come again to the previous push-up position with your hands straight.
* Do a small jump , with your hands over your head and you land where you started.
* When you land after the jump , come in a squat position and repeat the above steps for another repetition.
JUMPING JACKS
Remember the time when we used to do PT in schools , it was fun right? Jumping Jacks remind us of our school time. It is a kind of exercise which we can do anywhere and it is very helpful to lose body fat along with strengthening our muscles specifically glutes , hip flexors and quadriceps. It also works ours shoulders and abdominal muscles.
CORRECT WAY TO DO JUMPING JACKS
* Begin in the standing position , with you arms in your sides and your feet together.
* Make a jump , while spreading your feet more than shoulder - width apart and your hands above your head without touching.
* Jump again and lower your hands again down to your sides and your feet back together.
* Repeat the above steps to make another repetition.
HIGH KNEES
High knees is another exercise for extensive fat loss , it gets your heart rate up , helps in lowering your blood pressure. It is very helpful in improving flexibility , body posture and strengthens muscles in your legs and calves.
CORRECT WAY TO DO HIGH KNEES
* Begin in the standing position , with your feet at shoulder - width apart.
* Make a jump and lift your left feet to your chest while your right leg still at the ground.
* Now make another jump and lift your right feet to your chest while bring your left leg down back to the ground in the starting position.
* Now again make a jump and lift the left leg to your chest and bring your right leg down to the ground and continue the same for more repetitions.
JUMPING SQUATS
Jumping Squats ins one of the most simplified home based , body weight exercise as it is just an extended version of normal squats. Almost everyone have done squats in his / her life and jumping jacks is just as easy as normal squats. It focuses mainly on our quadriceps and calves and it can be done in one position without any equipment.
CORRECT WAY TO DO JUMPING JACKS
* Begin in the standing position with your back straight and your hands by your sides.
* Make a squat , kick your butt out and your chest out till the point that your thighs are parallel to the floor.
* Now make a jump as high as you can and push your hands towards your sides.
* When you land , go back to the squat position and then make a jump again for another repetition.
SKIPPING ROPE
Skipping rope is one of the best exercise and almost everyone of all age groups is familiar with this interesting workout. A great thing about skipping rope is you can easily carry the rope anywhere with you and can do anywhere you want. This exercise focuses on our mental health and helps in improving our memory and reduction of abdominal fat.
CORRECT WAY TO DO SKIPPING ROPE
* Start by holding one handle in each hand and with the rope behind you.
* Then swing your rope from behind you towards in front and bend your knees slightly.
* When you see rope descending in front of you , make a small jump and allow the rope to pass under your body while you jump.
* While you jump , try to stay at the tip of your feet , this will help you in your rhythm and be quick.
WORKOUT ROUTINE OF THESE EXERCISES
* Start with a little warm-up and stretching of your shoulders , arms , chest and legs. Just stretch these muscle groups for a couple of seconds 2 - 3 times.
* Do the above exercises one by one for 45 seconds and then a 15 second gap before starting next one. Like , Burpees for 45 seconds and then 15 seconds rest , then Jumping Jacks for 45 seconds and then 15 seconds rest and so on.
* When all 5 exercises are done once that makes once round. Do 3 - 5 rounds based upon your fitness level.
* If you are a beginner do 3 rounds , if intermediate or professional do 4 or 5 rounds.
THE BOTTOM LINE
Only doing exercise is not enough for fat loss , you have to keep track of the food and calories you eat. You can check my article on Protein requirement for your fitness goals and on Carbohydrate information for your fitness goals if you want some info on how to manage macros in your diet.
All the above mentioned exercises can be done anywhere and at anytime of the day. Just make sure you don't do these exercises right after your lunch or dinner , workout at least after 1 - 2 hours after you ate something. It will not take more than 15-20 minutes to complete this workout. For more tips of fat loss check out may article on Tips to reduce excess body fat.
Do tell me in comments your fitness queries and i will make articles on them to help you reach your fitness goals.
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