10 Minute Fat Burning Home Workout To Lose Weight
If you want to burn fat to lose weight fast and ensure that you keep the weight off for life, you need to start off with a fitness regime that is sustainable.
Any plan you do needs to be progressive. This means that week to week the plan gets harder as your fitness levels improve.
Also, as you get fitter from week to week you will see the changes in your body. Therefore, as a beginner or even advanced exerciser you need to start slowly.
This allows your body time to get use to rigours of training and establish a solid “fitness foundation” to build on.
You wouldn’t just decide to run a marathon tomorrow, if you have had no time to train physically and mentally prepare yourself for the challenge.
5 Major Advantages of Home Workouts.
Working out at home has many benefits.
- You wont have to pay for gym membership
- You don’t need to carry a gym bag to work
- You can wash yourself in your own shower
- No one else will see you get hot and sweaty
- You don’t need to worry if anyone is watching you
How to maximize the fat burning effect of your Home Workout
Just because you don’t have expensive gym equipment, it doesn’t mean that you can’t have great workouts.
The key thing is to choose exercises that maximise fat burning. The best fat burning workouts are ones that include exercises that work multiple muscle groups.
These types of exercises burn more calories and increase your heart rate. They should be exercises that are easy to perform and explosive in nature.
Advantages of a fat burning workout
These exercise routines are essential for building good health and looking good. These exercises are designed to get you into a good habit that you can sustain.
They will also:
- Reduce your stress levels
- Build your self esteem
- Improve your posture
- Reduce body fat
- Improve your sleep
- Develop strong, toned and lean looking muscles
Principles of this fat burning home workout
- You will perform all the repetitions outlined in this workout
- You will have a 10-20 second rest before starting the next exercise depending on your fitness levels
- The repetitions will reduce as you go from start to finish
- The intensity of each exercise will increase as you go from start to finish
- Tempo refers to how much rest you have in between each repletion, and the speed you perform each exercise at (It is expected that at advanced you won’t pause between reps)
|Rest between exercises||20||15||10|
|Sets (how many rounds)||2||3||4|
|Rest between Sets||60 seconds||45 seconds||30 seconds|
Exercises and repetition range for your home workout
- 60 Squats
- 50 Mountain climbers
- 40 Scissor kicks
- 30 Squat Thrusts
- 20 Knee Tucks
- 15 Burpees
- 10 Triceps dips
- 5 Tuck Jumps
Here is your fat burning home workout
You must do full range of motion on your squats; this means your bum must go lower then the level of your knees as you squat down. Make sure that you keep your back straight and stomach pulled in. As you get tired you will be tempted to shorten the range. If you are serious about burning as much fat as you can then don’t do this.
#2. Mountain Climbers
This is a fast movement designed to get your heart rate up. You are using many muscle groups when you do this exercise, which means that you will maximise your fat burning. This exercise works your hip flexors, core, and shoulder muscles. As you get tired you will be tempted to raise your bum in the air, however, make sure that you keep your bum down.
This is an exercise for the lower abdominals, however if you have lower back pain avoid this exercise. Try to do ankle touches instead. Make sure that you keep your legs a few inches from the floor and keep your legs straight. Move your legs up and down as quickly as possible. The bigger the leg movement the more calories you will burn.
#4. Squat thrusts
This is one of the best calorie burring exercises, and one of the exercises that I hate in a good way. We always did these in my boxing circuits and I really noticed the benefits. These exercises are great for burning fat and are brilliant at boosting fitness levels. Keep your bum down while you do these exercises.
#5. Knee Tucks
I saw Linford Christie doing these exercises when I was kid and thought that if they are good enough for an Olympic champion, they are good enough for me. You must do these exercises quickly to get the rhythm. You will feel this exercise work both your upper and lower abdominals at the same time.
This is both one of the toughest exercises I have done as well as one of the most beneficial. No fat burning home workout would be complete without burpees. Make sure you jump as high as you can when you do this exercise.
#7. Triceps dips
This exercise targets the back of the arm and is one of the best exercises for getting toned, tight arms. Make sure that you always keep your back close to the chair or your sofa. You must bend your arms until your bum comes down towards the floor.
#8. Tuck Jumps
I see a lot of people cheat when they are doing this exercise by only bending the knees and not the hips. You must bring your knees towards your chest by bending at both your knees and hips. Get as much height into your jump as you can.
I hope you enjoyed this workout. If you have any questions please feel free to ask them in the comments section below. Please share this article if you liked it.