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5 Easy Cardio Workouts At Home For Fat Burning

5 Easy Cardio Workouts At Home For Fat Burning

Should you work out inside or outside? At the gym or at home? People debate over which is better for exercise, and usually say that exercising outdoors will help you lose weight faster, but the truth is, it doesn’t really matter where you work out. The key is to find a routine that works for you and stick with it – whether at the gym, outdoors or at home. However, exercising at home is the cheapest and most convenient way to get in shape. You don’t need to find a babysitter, you can’t use bad weather as an excuse, and you can wear your 80’s workout gear that you secretly still like without being stared at.

One common mistake people make when they exercise at home is to think that they can’t do cardio workouts at home without buying a treadmill or elliptical trainer. However, there are many other ways to get a good cardio workout indoors. Here are a few suggestions you can follow to burn calories at home:

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1. Aerobics DVDs are Good Options for Cardio Workouts at Home

kickboxing
    via Pinterest

    Aerobics will give you a good cardio workout at home and keep your heart rate up. Look for videos that also give warm-up and cool-down exercises and at least 30 minutes of cardio. If you are just beginning to get in shape, be careful not to overdo it with these videos right away. It can be easy to become discouraged in the beginning, so start small and work your way up.

    • Walk Away The Pounds by Leslie Sansone is a good place to start. This DVD has gotten some great reviews from users and will build your endurance.
    • Jillian Michaels has a few DVDs out that are great for cardio workouts at home. You can also find some of her workouts on youtube, but it’s probably best to buy at least one DVD so you always have it.
    • Billy Blanks has a few kickboxing workouts that will definitely test your endurance! These workouts are more intense, so make sure you already have a couple of weeks under your belt before trying any of his DVDs.

    As with any type of exercise, it is recommended that you don’t do these videos every day. Try them 2 to 3 times per week, and use another workout on the in between days.

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    2. Go Back to Junior High

    burpees
      via Pinterest

      Remember burpees, jumping jacks, and marching in place? These are all exercises elementary and junior high students were forced to do in gym class. They are great options for cardio at home, and will help your body burn fat. Try this cardio combo to start with:

      1. March 1 minute (to warm up)
      2. 10 Jumping jacks
      3. March 30 seconds
      4. 5 Burpees
      5. March 15 seconds
      6. Junp Rope 1 minute
      7. March 20 seconds
      8. 10 push-ups
      9. 20 Jumping Jacks
      10. March 15 seconds
      11. Jump Rope 2 minutes
      12. 7 Burpees
      13. March 2 minutes (cool down)
      14. Stretch your limbs!

      Do this routine in between other cardio or strength training days, and don’t forget to stretch afterwards, or you will regret it the next morning.

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      3. Dance Your Way to Better Health

      dance
        via Pinterest

        Dancing is a great way to get a cardio workout at home, and it’s the most fun way to get into better shape. Choose some upbeat music that inspires you to move, create a playlist so you won’t have to stop dancing in between songs, close the curtains and get dancing! Although dancing is fun, remember that you are also doing it to get a cardio workout, so make sure you get your heart rate up and break a sweat. If you are just beginning to exercise, start with 3 songs, and work your way up to an hour after you’ve built up more endurance.

        4. Your Stairs are a Great Source of Cardio

        stairs
          via Pinterest

          Many gyms have step classes and provide members with different sizes of “steps” to exercise with, but you can get a great step workout at home for free. For safety reasons, stay on the first 1 to 3 bottom stairs in your home, and always wear running shoes. Put on some cardio music and make sure you workout both legs equally as you step up and down those bottom steps. Once you work your way up, you can try taking 2 steps at a time during your step workout to make it a little harder. Just remember to be careful as you do this.

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          5. If You Have Equipment, Use it

          Happy Caucasian woman on elliptical trainer at gym
            via Pinterest

            Many people own either a treadmill or an elliptical, but most of these are buried somewhere in the basement. If you do own one of these, it would be well worth your while to use it a few times per week if you want to workout at home. The best way to increase incentive to use a treadmill or elliptical at home is to make your exercise space more inviting. Put a TV in front of your machine and you can set goals according to the length of your favorite shows. The distraction of TV will help you to work out harder and longer than you normally would. Keep the room clean and clutter free as well so you will want to spend time in that area.

            If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

            Weight Loss Plan And Program: Create Your Own One

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            Last Updated on September 4, 2020

            How to Lose Fat and Gain Muscle to See Results Fast

            How to Lose Fat and Gain Muscle to See Results Fast

            There’s a lot of confusion, mystery, and desperation around how to lose fat and gain muscle. We applaud body transformation pictures we see on Instagram, Facebook, and magazine covers but are never able to replicate the results ourselves.

            Well, that mystery is over because I will tell you exactly how to achieve those results in this article.

            The journey to getting there is straightforward but not easy. Most people give up too early in the game, when they stop making visible progress.

            Keep reading to learn how to utilize your metabolism and the laws of muscle building to lose fat and gain muscle fast.

            Skyrocket Your Metabolism to Lose Fat

            Learning how to lose fat and gain muscle at the same time is one of the biggest misunderstandings of body transformations because they are opposite metabolic processes.

            To lose fat, you must have calorie deficits each day, and to gain muscle, you must be in a caloric surplus, but you cannot do both at the same time.

            When you look at pictures, it looks like it can be done simultaneously, but what is actually happening is a change in fat and muscle percentages.

            If your weight stays the same through your journey, and you lose body fat, your percent of lean muscle mass automatically goes up by default. You didn’t gain any muscle, but your fat and muscle ratio percentages have shifted.

            Calculating Your Calories to Lose Fat

            There are many good calorie calculators out there that will give you an estimate on how much to eat to start losing fat for weight loss. You usually need to cut about 10 to 15% of your TDEE (total daily energy expenditure) calories to start the process.

            You can find a visual explanation of TDEE below[1]:

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            Use TDEE to learn how to lose fat and gain muscle.

              Remember that the calculators are just an estimate. It’s up to you to track your measurements and to adjust your caloric intake to ensure you’re getting the results you’re looking for.

              Metabolism calculators take into account four different ways your body burns calories to come up with your TDEE, or how many calories you burn in a day:

              • Resting metabolic rate
              • Thermic effect of food
              • Thermic effect of activity
              • Non-exercise activity thermogenesis

              Resting Metabolic Rate (RMR)

              This is your baseline metabolism at rest, or how many calories your body needs to survive if you spent the entire day lying in bed awake.

              RMR accounts for about 60 to 75% of your total daily energy expenditure. Your RMR is mostly determined by how much you weigh.

              A heavier person has a higher RMR than a lighter person, even if the lighter person has a higher lean muscle mass, because the metabolism of muscle only contributes to about 20% of your total RMR energy expenditure[2].

              Thermic Effect of Food (TEF)

              You’ve heard that to lose weight and gain muscle, you should be eating lots of protein. This is true for a number of reasons:

              • Lowers your intake of other types of foods, like processed carbs.
              • Increases satiety, so you continue to feel fuller, longer.
              • The building blocks for your muscles are found in protein.

              About 30% of the calories from protein intake are burned off during the digestion process, which includes absorption and waste removal of it. Eating more protein as opposed to other macros increases the amount of calories burned during digestion. That’s why you feel fuller with a higher protein diet.

              Thermic Effect of Activity (TEA)

              The calories burned in TEA are relatively minor in your entire TDEE equation. TEA is any calories burned during official exercise, like going to the gym, doing an aerobics class, or going for a run. It covers any exercise you do outside of your normal activities.

              Non-Exercise Activity Thermogenesis (NEAT)

              The calories burned in NEAT is the big game changer for most people and can vary up to 2000 calories burned per day between people with identical RMRs[3].

              For the majority of us, when we’re done with our workouts for the day, we don’t do much else for movement. We spend about an hour in the gym, and instead of using the other 15 hours awake as an opportunity to move and burn more calories, we spend it sitting.

              This is how there can be such a big difference between the amount of calories burned between two people who have the same RMR.

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              Outside of your gym workout, any additional body movements count towards burning additional calories. The quickest way to add this to your day is to make everything you do as inconvenient for yourself as possible.

              Examples of inconvenient activities that count towards NEAT include:

              • Taking the stairs versus the elevator
              • Parking farther away
              • Getting up to change the TV channel versus using the remote
              • Pacing and walking while on a phone call instead of sitting down

              Increasing your NEAT goes a long way to helping your burn calories faster, leading to quicker fat loss. For more ideas on how to make life a little more inconvenient to up your activity level, check out this article.

              The Laws of Building Muscle

              Congrats on reaching the stage where you want to tone and get some definition! Learning how to lose fat and gain muscle isn’t an easy process, so if you’ve taken it on, that’s a huge step.

              To build muscle, first you want to increase your calorie intake.

              Based on your TDEE, you want to add about 10% more calories as a starting point. This is enough calories to build muscle, and any excess can lead to fat storage if you’re not training hard enough or aren’t active enough.

              Again, be sure to track your measurements and adjust your calories if necessary.

              Second, follow a muscle-building program that you can sustain for at least 3 to 6 months.

              Consistency is key with building muscles because they need to be stimulated and broken down on a regular basis in order to build back up. You want to strength train at least twice a week for at least an hour each time to start getting results.

              Of course, more often is better but requires better planning and a more complicated body parts training plan. So, start simple if you’re a novice. It’s not necessary to train 6 times a week unless you’re training for a competition.

              Progressive Overload

              Muscle needs to be challenged in order to grow. You need to gradually and consistently increase the amount of load and volume you are lifting.

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              Load means the amount of weight you’re lifting during weight training. Up to a certain point, it becomes unrealistic to keep adding pounds to each exercise every week, at which point you need to switch exercises and work on your weaker points to break that plateau.

              However, the goal with load is to keep increasing the amount of weight you lift.

              Increasing the volume you do is another method to progressive overload. Volume means the total number of reps for that specific exercise. If you’re doing 3 sets of 12 reps, it means you’ve done a total of 36 reps.

              But increasing volume doesn’t mean doing super high reps of 20+ unless you’re training your muscle for endurance versus strength.

              You want to use a challenging weight and be able to lift more of it each week through increased reps and sets.

              Here is a visual explanation of how you can engage in progressive overload[4]:

              PROGRESSIVE OVERLOAD FOR MUSCLE MASS by @jmaxfitness - Visit the link in my bio to claim your free 1-week muscle bu… | Muscle, Gain muscle, Weight training workouts

                Training Intensity

                Paying attention to what you’re doing is required if you want to lose fat and build muscle because you want to build and improve the mind-muscle connection to optimize growth.

                A healthy mind-body connection means you’re able to better feel your muscles working during each lift.

                You know you’ve picked the right weight when the last 2 to 3 reps of your intended rep range is challenging. On occasion, you want to push past the burn and muscle fatigue for the last reps.

                This little bit of pushing past the discomfort is the difference between an average body and a body with more definition. Lifting almost to failure increases muscle recruitment, metabolic stress, and anabolic recruitment to grow muscles.

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                Proper Recovery

                This is the most overlooked aspect of building muscles. We focus too much on pre/post workout meals, macro tweaking, and supplements, forgetting that we already have the ultimate tool for recovery: our own body.

                For best recovery practices, allow at least a day, but no more than 3 days of rest between workouts that stress the same muscle group. Overtraining results in diminished exercise capacity, possible injury, and illness.

                Remember, muscles are broken down in the gym and built outside of it during recovery.

                Get 7 to 8 hours of sleep, and be mindful of your stress levels to optimize recovery time. A lack of sleep and excess stress will spike cortisol levels, leading to hunger cravings, decrease regulation of burning fat, and cause faster aging.

                You can learn how to lower your stress levels fast here.

                Stop Program Hopping

                Every day, there is new workout, new exercise, new program on a website, in a magazine, or in your social media feed. No wonder we’re tempted to try a little bit of everything!

                Frequent program hopping stops you from getting any results.

                When you change programs too often, you don’t make progress on each exercise. It becomes hard to gauge whether you’re getting stronger or even getting results because you’re not allowing enough time for your body to adapt.

                Strength is a skill that needs to be built and developed by practicing it consistently. If you’re changing the skill set too often, you won’t know if you’re improving, and, therefore, cutting yourself short of future muscle gains.

                Conclusion

                The steps to losing fat and gaining muscle are simple, but the journey to get there is not.

                Tracking and measuring your calories is the quickest way to lose fat, along with increasing your activity level outside of the gym. Having a stronger, more toned body can be yours when you follow the laws of building muscles consistently.

                Applying these methods will guarantee that you get the results you’re after!

                More on How to Lose Fat and Gain Muscle

                Featured photo credit: Benjamin Klaver via unsplash.com

                Reference

                [1] Cheat Day Design: What is TDEE?
                [2] International Journal of Obesity and Related Metabolic Disorders: Determinants of energy expenditure and fuel utilization in man: effects of body composition, age, sex, ethnicity and glucose tolerance in 916 subjects
                [3] Current Opinion in Clinical Nutrition and Metabolic Care: Variability in energy expenditure and its components
                [4] J Max Fitness: PROGRESSIVE OVERLOAD FOR MUSCLE MASS

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