How to Burn more calories and loose fat with home exercise
1.Squats
Squats are one of the best exercises for weight loss. When you do them correctly, you engage your core and entire lower body.
- Start with feet hip-width apart, arms either at your sides or holding weights. Keeping your weight in your heels, begin lowering your legs and raising your arms in front of you.
- Keeping your back straight, lower until your thighs are parallel to the floor. Remember to keep your knees in line with your toes the entire time.
- Maintain an even pace and rise back to a standing position. Repeat 3 sets of 15 reps.
Here is video showing health benefit after doing squats :
2.Lunges
There are many variations to the lunge, but the plain jane forward lunge is still very effective for weight loss, as it works multiple muscles at once (think: gluts, quads, and hamstrings) for max calorie burn. Get ready to move those short-shorts to the front of your closet.
- Stand tall with feet hip-width apart. Place hands on your hips or hold weights, and take a controlled step forward with your right leg.
- Keeping your spine tall, lower your body until your front leg and back leg form a 90-degree angle.
- Pause, then bring your right leg home to start.
- Now do the other side by stepping forward with your left leg.
- Do repetitions as per your level mentioned in below chart :
Mode | Repetitions | Sets |
Beginner | 8 | 3 |
Intermediate | 12 | 4 |
Advanced | 20 | 5 |
3.Burpees
This exercise effectively targets your core, chest, and legs simultaneously. Feel the burn and know you're building lots of lean muscle.
General Steps to be follow for doing burpees :
Step No. | Steps to follow for Burpees |
1. | Squat Position |
2. | Squat thrust |
3. | Push Up |
4. | Frog Jump |
5. | Jump Squat |
- Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, knees bent, and lower into a squat.
- Place your hands on the floor directly in front of you and shift your weight to them. Jump back softly to land on your feet in the plank position.
- Jump your feet forward so they land just outside of your hands. Reach your hands up and jump explosively into the air.
- Immediately lower back into a squat for the next rep. Repeat 8 to 12 times. Complete 3 sets
Below video will showcase how burpees can be done based on you level of exercise :
4.Mountain Climbers
Whether you use resistance bands or not, mountain climbers are an excellent way to burn calories. The quick leg motion targets oblique’s, butt, and hamstrings.
· Loop center of band around a stable post like a couch leg. Start on floor in plank position facing away from post, feet placed in handles like stirrups.
· Alternately bring right and left knee in toward chest, not allowing toes of bent leg to touch floor.
Do repetitions as per your level mentioned in below chart :
Mode | Repetitions | Sets |
Beginner | 20 | 3 |
Intermediate | 30 | 4 |
Advanced | 60 | 5 |
5.Jump Rope
Jump rope is more than a middle school gym class activity: It's a total-body toner made for weight loss. Challenge yourself to complete a full minute of jumping—we won't judge if you bust out the '90s jams too.
- Check the length of your jump rope by holding it in your hands and ensuring the handles line up with your shoulders.
- Start with feet together, hands holding ends of the jump rope, elbows in toward your ribs.
- Swing the jump rope and hop over with feet together. Do not jump in between, just jump with each swing of the rope. Continue jumping for 1 minute. Complete 3 sets.
6.Body-Weight Exercises
Body-weight exercises get your heart pumping and your muscles activated. Increasing your muscle mass means more calories burned, even when you're not working out.
- Start with arms at the your side and feet together. Jump feet apart and raise hands into a jumping jack. From there, place hands on the ground, jump feet out and back in. Rise up back into a jumping jack. Continue for 10 reps. Complete 3 sets.
- Stand with legs straight, right hand on your hip and the left leg lifted. Bend and touch your right knee with your left hand. Continue for 10 reps before switching sides. Repeat for 3 sets.
- Get into plank position, with hands on the ground and legs outstretched behind you. Begin driving your knee into the opposite shoulder. Continue switching legs for 45 seconds, repeat for 3 sets.
Here is quick (Very quick though) 5 min workout for all body,which will sure pump you and your body :
