It’s a great feeling hitting the gym, but the reality is you may not have the time to visit the gym as much as you'd like. The reality is that a good home workout is just as effective as anything you can do at the gym.
Weight Loss Exercises to Help Fat Loss
Try one or all of these at home to start seeing the fat disappear:
This is a really simple exercise that can be done inside or out. All you need is a rope and a small amount of space.
This is actually a really good full-body workout.
It is best to skip for just 2 minutes at a time and then take a one minute break before repeating. You don’t need to jump high, just enough to clear the rope is perfect.
The Med Ball Slam
This is great for burning fat but also for getting rid of anger and stress.
Simply lift the ball above your head and then push yourself up onto your tiptoes. Throw the ball down to the floor as hard as you can, then catch it as it bounces back to your chest.
This simple exercise is best performed with a dumbbell in each hand or a kettlebell. The challenge is to do 10 reps a minute and repeat it ten times.
If you can do that, increase the weight you’re using.
The Farmer’s Walk
This actually replicates some of the most common movements you make on a daily basis and amplifies them.
Take one dumbbell or kettlebell and hold it in your hand like a shopping bag. Then walk.
Try switching hands every couple of minutes and keep walking for ten minutes.
The weight places additional strain on your muscles, increasing your calorific burn, and working your core as you constantly have to adjust your body to remain balanced.
You can make this more challenging by adjusting the position of the weight.
This is a low impact option to work your lower body while consuming a high number of calories.
Simply pick a surface half the height of your knees and step on and off of it. You can increase the intensity of the workout by jumping on and off of it.
Home Exercises To Work Your Core
Building your core will give you better balance and stability for everyday activities and your other weight loss exercises:
The best way to do this is by lying on your back with your feet on the wall. Your knees should be bent to 90°.
Then lift your head and shoulders off the floor. It is best to cross your arms over your chest. Stay off the floor for 3 breaths, then lower yourself back down and repeat.
Ideally, aim for at least 10 before you take a short break and complete 3 sets.
Again you start by lying on your back. Your feet should be flat on the floor with your knees bent.
Then lift your hips off the floor to make a straight line from knees to shoulders. You’re aiming to hold the position for 3 breaths before lowering your hips and then repeating.
You’ve probably heard of the plank. It’s a great way of building your core.
Put your forearms on the floor with your elbows in line with your shoulders. Then lift your body upwards onto your toes. Your legs should be straight. Keep your stomach tucked in and hold for at least 30 seconds before pausing and repeating.
You can actually try a variety of plank poses.
Isolate The Right Muscle Groups
It’s important to do different exercises each day. This will help to give your body the time it needs to recover from your exercise and build more muscle.
Don’t forget muscle burns more calories at rest than fat does. Building muscle will help you to burn more fat. It is possible to lose fat and gain muscle at the same time.
An isolation exercise means working one specific muscle at a time. Compound exercises are those that work more than one muscle at the same time. This is the type that replicates everyday movements best.
The only time to commit to isolation exercises is if you’re trying to correct a muscle imbalance. This is often caused by an injury. You may also want to target a specific muscle for your required look.
Isolation exercises also help to improve your strength, allowing you to improve other muscle groups.
For example, bicep curls can give you stronger arms helping you to complete more back exercises.
Good examples of isolation exercises are:
- Bicep curls
- Leg extensions
- Chest press
- Overhead press
- Tricep extension
Summing Up The Best Weight Loss Exercises For Men At Home
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