Not having a gym membership is no excuse for not reaching your goals. Simply by being alive, you are in possession of the best Workout tool ever made for getting lean and burning fat – your own body.
That’s right, you really don’t need access to any fancy cardio machines, vibration plates or lots of heavy weights to burn fat. You can get the body you desire in the comfort on your own home.
Now you know this, there’s no excuse for missing a workout. Here are two Workouts that you can alternate every week. Perform Workout A on a Monday and Thursday, and Workout B on a Tuesday and Saturday. Each session should only last around 30 minutes, so even if you’re busy, you can still get your training done.
Perform 4 rounds of –
– Bodyweight Squats – 20 reps
– Wall Sit – Maximum
– Glute Bridge Raises – 20 reps
– Squat Thrusts – 10 reps
– Plank – Maximum
– Perform each of the following exercises in a circuit fashion as many times as you can until 15 minutes has passed:
– Push Ups – 15 reps (Do these on your knees if you need to)
– Chair Dips – 15 reps
– Hand to elbow Plank – 15 reps
– Birddogs – 10 reps per side
– Curl Ups – 15 reps
Perform each exercise in turn. In round one, do 15 reps of each exercise, in round two, do 14, in round three, do 13, and so on, until you get down to one rep.
– Squats to Chair
– Push ups
– Reverse Crunches
– Elbow to hand plank switches
You also have the option of purchasing a small amount of equipment if you wish, which may help to add variety and new challenges to your home workouts. This isn’t necessary, but is something you may want to consider, should you find that the workouts are getting a little easy.
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There are plenty of pieces of kit which are excellent for home workouts. They all require very little storage space, can be transported easily, and are relatively inexpensive.
– Kettlebells. These range in weight from 4 kilograms right up to 60kg. An 8 or 12kg bell is a good place for most people to start. They are great for explosive exercises such as swings, snatches and high pulls. If you’re looking to get started with Kettlebells, then click here to check out an incredible Kettlebell program!
– Resistance Bands. A very light training tool that offers you literally thousands of exercise alternatives. Try a beginner resistance band package, and add in pullaparts, face pulls, x-band walks and band curls to your home workouts.
– Medicine Balls. These are fantastic for adding weight to squats and lunges, and also for invigorating your core training.
Home Workout Guidelines
Just as gyms have rules, you need to set yourself some guidelines when working out at home.
– Don’t turn the TV on while you’re training, it’ll only distract you.
– Unless you’re actually training with someone, make sure there’s no one else in the room when you’re working out. Just like the TV, it won’t help your concentration.
– Wear comfortable workout clothes.
– Put a mat/towel down so that you don’t scratch or sweat on the flooring, and so your back is protected when doing floor work.
– Work just as hard as you would in the gym.
– In the Summer, take your workouts into the garden for a change of scenery.
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