Advertising
Advertising

Published on January 25, 2019

10 Effective Fat Burning Weight Loss Exercises To Do at Home

10 Effective Fat Burning Weight Loss Exercises To Do at Home

Many assume that the only way to get the body they want is to purchase a gym membership; however, exercising at home can burn fat and calories just as well!

As someone that lost 85 pounds, my weight loss journey started by exercising and burning fat at home. A variety of methods and exercises helped get my first 35 pounds off.

The key to losing weight, burning fat, and being healthy is mindfulness- check out this article for tips on mindful eating. Being mindful of your nutrition and food consumption is so important. It is, the most important factor of health, wellness, fat burn, and weight loss.

Everyone begins their weight loss journey for different reasons, at different points in life. Whatever the reason, you deserve a round of applause! This is a huge decision and it means that you are aware! There is strength and power in that!

In this article, we’ll look into the most effective fat burning weight loss exercises to do at home and why you should start trying.

What is Fat Burning?

Fat burning comes from the metabolism. The metabolism works to turn food into energy.

As we begin to be more mindful of food choices, calorie intake, and exercise, our bodies begin to burn fat. The body starts using the energy stored in the fat cells as fuel and it stops storing away fat.

When fat is used as energy, it means that it is being burned. If you want to learn more about fat burning, take a look at this article: How to Be Healthy and Lose Fat

Benefits of Exercising at Home

As mentioned earlier, my first 35 pounds were lost working out at home. For me, I needed to be comfortable. At the time, the gym meant experienced with proper form; I was neither.

Advertising

No matter the type of workout, the method or the location, commitment and dedication is key. Exercising at home for fat burn/loss is affordable, convenient, and with a variety.

There are no monthly/annual membership fees. You will be in the comfort of your own home and schedule. You have choices! You can use videos, games, and phone apps.

How to Plan for Exercising from Home

Creating a schedule and sticking to it is very important. It goes back to commitment and dedication. Have you considered the time of day that works best for you? Would a split exercise schedule work (split between morning and evening)?

You have to define your exercise plan, what will your fitness plan look like? Have you selected a dedicated space in your home? Consider transforming an area in the garage, basement, bedroom. I turned my second bedroom into my half office half gym.

Do you need equipment? Consider the need for floor mats, weight racks, cardio equipment, videos or DVD’s.

What about accountability? Consider an exercise buddy or accountability partner.

Having a set plan will help increase motivation. Motivation is going to be necessary to embark on and to stay committed to exercising for fat burn and weight loss. A supportive social environment is also extremely important.

The 10 Most Effective Exercises to Do at Home

1. Elliptical

Ellipticals are designed to be low impact, so they are easy on the joints. They are also versatile because they offer a range of intensities, speeds, and resistance.

For maximum burning, add an incline to your workout. This will activate conditioning in the legs and glutes. Lower inclines and increased intensity work good for the quads.

Advertising

2. Jumping Rope

Athletes, especially Boxer’s, are known for training with this fat burning exercise.

Besides being one cheap piece of equipment, the benefits are amazing. Jumping rope helps strengthen footwork, builds and strengthens upper back and shoulders, enhances coordination, and also allows one to burn about 500 calories in just 30 minutes.

Intervals are the best way to engage in this workout. Many are unable to jump rope for 30 minutes straight.

This is also a great hotel and travel workout for the frequent traveler. Simply throw the rope into your suitcase and you will be able to continue your commitment to burning fat while traveling.

3. Kettle Bells

This is a great workout! It is a combined- double impact workout. It offers cardio and strength training all in one.

The calories burned are both aerobic calorie (activity that can be maintained for a long period of time) and anaerobic exercises (activity that cannot be sustained for long). Consider this the cardio exercise that builds muscle.

A great way to make this exercise fun and create a group workout is to use Shred it With Weights, a method came up by Jillian Michael, who creates an empowering vibe with unique alternatives for injuries.

4. Running/Walking Stairs (No Equipment Needed)

Like the kettle bell, stair climbing is both cardio/aerobic and anaerobic exercise. Stair climbing burns fat by utilizing the largest metabolically active muscles. It conditions and strengthens many parts of the body:

  • Works out the lower body- legs, glutes, and quads
  • Increases core muscle strength
  • Tones the body
  • Helps build bone strength because it is a weight bearing exercise (weight bearing exercises are known as the best for burning fat means weight training).
  • Is a low impact workout meaning it is easy on the joints.

5. Bike Riding

Bike riding — both stationary and not, have great fat burning benefits. To get there, the intensity has to be moderate.

Advertising

Maximizing the calorie and fat burn require interval training. Consider doing really high intensity for a few minutes then decreasing the intensity for a few minutes, and so on.

Like stairs and kettle bell, bike riding is an aerobic anaerobic- cardio and strength.

6. Push-ups

Push-ups

can be done everywhere. They are easy with explosive benefits: posture improvement, whole body muscle toning, strengthens vitality, and helps prevent shoulder and back injuries.

Because push-ups build muscle, and muscle means leans muscle mass, push-ups contribute to your body working harder to keep the system running, hence, burning fat.

7. Jumping Jacks

This exercise forces you to work all of your muscles at once. This means that your body is working extra hard therefore, increasing your heart rate and burning a lot of calories and fat.

Jumping jacks are known to be one the best cardio workouts. Because of the full body usage, it is one of the fastest ways to burn fat.

8. Agility Ladder

An agility ladder offers a really inexpensive yet effective and versatile workout. It offers cardio and strength training benefits, making it full impact.

There are a variety of movements that can be done: sideways walking/ shuffles, a variety of hopping, backward lunges, etc.

Advertising

This is a great beginners video:

9. Squat Jumps

Squats jumps offer amazing toning benefits for glutes, calves, hamstrings, quadriceps, and core. They are considered a plyometric workout- an exercise that builds power.

With more power, we re able to generate force faster. These benefits offer aging benefits, helping with functionality as we age.

10. Mountain Climbers

Mountain climbers are great for belly fat. This is a core strengthening workout, targeting hips and shoulders. The more intensity used, the more effective, which leads to greater fat loss.

Here’s how to do it:

    Final Words

    Exercising from home is a great way to burn fat. It is cost effective and can fit into any schedule. It is a good idea to review your plan with your Physician.

    Equally important- mindfulness. Mindfulness is the key to fat burning and losing weight. A proper diet and commitment to your goals is the perfect recipe for weight loss success!

    Remember, exercising from home doesn’t have to be lonely. As stated above, it is a great idea to have an accountability partner(s) and/or create group workouts from home. Even if your group members are not local, jump on Skype, face time, WhatsApp, etc. and you can still have a fat burning group exercise!

    Featured photo credit: Luis Quintero via unsplash.com

    More by this author

    Veronica Castillo

    Traveling Vegan/ Plant Based Cook/ -85 Weight Loss

    10 Effective Fat Burning Weight Loss Exercises To Do at Home Do Essential Oils for Weight Loss Actually Work? Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower Need Motivation to Lose Weight? 17 Ideas to Get Inspired Right Now Tasty and Healthy Weight Loss Snacks to Reach Your Goals Fast

    Trending in Physical Strength

    1 8 Best Cardio Workouts for Efficient Weight Loss 2 15 Fitness Goals That Will Help You Live a Healthier Life This Year 3 Do Vitamins for Weight Loss Work And How? 4 5 Simple Morning Workout Exercise to Start Your Day the Right Way 5 These 25 Healthy Meal Ideas Can Be Ready in 30 Minutes or Less

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on February 21, 2019

    Top 9 Foods for Incredible Brian Health And Brain Power

    Top 9 Foods for Incredible Brian Health And Brain Power

    Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

    If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

    When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

    In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

    1. Salmon

    Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

    It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

    Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

    Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

    Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

    Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

    Advertising

    2. Blueberries

    Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

    Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

    Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

    Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

    Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

    3. Turmeric

    Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

    Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

    Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

    Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

    Curcumin has also been shown to:

    Advertising

    • Increase blood flow to the brain.[6]
    • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
    • Increase DHA availability and synthesis in the brain.[8]
    • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

    4. Coffee

    Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

    Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

    Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

    Coffee can also:

    • Improve alertness and concentration.[10]
    • Help with neurodegenerative disorders like Parkinson’s disease.[11]
    • Reduce your risk of depression.[12]
    • Improve your memory.
    • Provide short-term boost in athletic performance.[13]

    5. Broccoli

    What was your least favorite food as a kid growing up?

    Most likely, broccoli was your answer.

    Broccoli may not have been your top choice, but it might be the top choice for your brain.

    Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

    Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

    6. Bone broth

    Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

    Advertising

    Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

    Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

    Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

    Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

    With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

    Look for high quality, organic bone broth for the best results.

    7. Walnuts

    Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

    Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

    Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

    Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

    Advertising

    8. Eggs

    For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

    Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

    Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

    9. Dark chocolate

    You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

    Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

    Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

    Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

    Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

    Conclusion

    Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

    In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

    If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

    More Resources About Boosting Brain Power

    Featured photo credit: Unsplash via unsplash.com

    Reference

    [1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
    [2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
    [3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
    [4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
    [5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
    [6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
    [7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
    [8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
    [9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
    [10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
    [11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
    [12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
    [13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
    [14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
    [15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
    [16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
    [17] Health Magazine: Chocolate can do good things for your heart, skin and brain
    [18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

    Read Next