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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.

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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.

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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.

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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.

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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

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    Veronica Castillo

    Vee Castil; Resume & Career Writer ᛫ Traveler ᛫ Vegan ᛫ Weight Loss Success (-85lbs)

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    Last Updated on June 13, 2019

    5 Fixes For Common Sleep Issues All Couples Deal With

    5 Fixes For Common Sleep Issues All Couples Deal With

    Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

    You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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    1. Use a bigger mattress to sleep through movement

    It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

    Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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    2. Communicate about scheduling conflicts

    If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

    3. Don’t bring your technology to bed

    If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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    4. White noise and changing positions can silence snoring

    A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

    5. Use two blankets if one’s a blanket hog

    If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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    Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

    Featured photo credit: Becca Tapert via unsplash.com

    Reference

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