In today's busy schedule, it may seem impossible to fit in a workout every day, and yet so many people want to lose weight. At minimum one should workout 3 days a week for at least 30 minutes. If you don't feel like you have time to go to the gym, then you should try an at home workout for weight loss. Not only can this be done daily and as many times a day as you want, but this will get you started on your weight loss path to meet your weight loss goals.
With an at home workout for weight loss you don't need any special equipment such as dumbbells, a weight bench, a treadmill, resistance bands, etc. You can use items in your own home such as a chair, table, couch or the wall. You can use your own body weight as resistance and build strength. The at home workout for weight loss consists of alternating exercises to work the entire body. Each exercise should be done for 1 minute. The number of repetitions doesn't matter as long as you continue to do the exercise for the entire minute.
Start your at home workout for weight loss with a warm up. Walk or jog in place for 1 minute. This gets the blood flowing to all the muscles and prepares your body to workout. The exercises included in your at home workout are pushups, squats, triceps dips, lunges, opposite elbow to knee crunches and oblique twists. This works out your entire body which will help to whittle away the fat. Each exercise will be done for 1 minute with a 30-60 second rest in between, then move onto the next move. Once you get to the last exercise you will cycle back to the beginning and start again, like a circuit. Do this for 30 minutes and you will get a great workout.
Once you have warmed up start with your exercises. Remember to alternate upper and lower body exercises. Here are your exercises:
Push Ups
Pushups work the arms, shoulders, upper back, and the core. Remember to keep your back flat from your head to your feet. For beginners you can modify your pushups and start with your knees on the ground or you can do them standing up against a wall until your strength improves.
Pushups work the arms, shoulders, upper back, and the core. Remember to keep your back flat from your head to your feet. For beginners you can modify your pushups and start with your knees on the ground or you can do them standing up against a wall until your strength improves.
Squats
Squats strengthen the core and the entire lower body. Remember to push your bottom towards the ground and don't let your knees go in front of your toes. To modify this exercise you can do wall squats. Keep your upper back against the wall and take a step forward. Sink down until you are in a seated position with your thighs parallel to the floor. Hold this for as long as you can, then rest and repeat. Try to increase your time with each wall squat.
Squats strengthen the core and the entire lower body. Remember to push your bottom towards the ground and don't let your knees go in front of your toes. To modify this exercise you can do wall squats. Keep your upper back against the wall and take a step forward. Sink down until you are in a seated position with your thighs parallel to the floor. Hold this for as long as you can, then rest and repeat. Try to increase your time with each wall squat.
Triceps Dips
Triceps dips work the arms, shoulders and upper back. To do this use a sturdy chair, table or couch. Place your hands on either side of your hips and scoot your bottom to the edge of your seat. Slowly bend your elbows to lower your upper body until you arms are at a 90 degree angle. Straighten your arms to return to starting position. To challenge yourself extend your legs straight out in front of you rather than bending your knees with your feet flat on the floor.
Triceps dips work the arms, shoulders and upper back. To do this use a sturdy chair, table or couch. Place your hands on either side of your hips and scoot your bottom to the edge of your seat. Slowly bend your elbows to lower your upper body until you arms are at a 90 degree angle. Straighten your arms to return to starting position. To challenge yourself extend your legs straight out in front of you rather than bending your knees with your feet flat on the floor.
Lunges
Lunges work all the muscles in the legs and strengthen the core. Remember to keep your knee over your ankle, don't extend over the toes. To challenge yourself you can lunge onto a step. Add weight by holding objects such as a can of soup or even a gallon of milk or water.
Lunges work all the muscles in the legs and strengthen the core. Remember to keep your knee over your ankle, don't extend over the toes. To challenge yourself you can lunge onto a step. Add weight by holding objects such as a can of soup or even a gallon of milk or water.
Crunches
Crunches can be done 1 or 2 ways. Avoid doing standard floor crunches which can strain the low back. Plus it will tempt you to put pillows or cushions under you which will compromise your results. Standing crunches are more effective and are less likely to cause injury. The standing opposite elbow to knee, starts by standing with one arm over your head and as you bring it down across your body, you raise your opposite knee until your elbow and knee touch (or as close as you can get). Then do the opposite side. The other option is the standing oblique twist where you stand feet shoulder width apart. Hold a weighted object in front of you with both hands such as a gallon jug of water. Keep your hips in place while you move your arms to the left then back to center, then to the right.
Crunches can be done 1 or 2 ways. Avoid doing standard floor crunches which can strain the low back. Plus it will tempt you to put pillows or cushions under you which will compromise your results. Standing crunches are more effective and are less likely to cause injury. The standing opposite elbow to knee, starts by standing with one arm over your head and as you bring it down across your body, you raise your opposite knee until your elbow and knee touch (or as close as you can get). Then do the opposite side. The other option is the standing oblique twist where you stand feet shoulder width apart. Hold a weighted object in front of you with both hands such as a gallon jug of water. Keep your hips in place while you move your arms to the left then back to center, then to the right.
This completes the cycle, then start back at the beginning until your time is up and your workout is complete.
Besides the fact that this workout routine can be done in the comfort of your own home, you can also do it while watching your favorite television program. The at home workout for weight loss is easy, affordable, and accessible in the privacy of your home. No need for a gym membership, no need to go outside, no feelings of embarrassment or fear of others watching you while you workout and no need for any exercise equipment. If you want to lose weight, the at home workout for weight loss is ideal for anyone. Get started today to see noticeable weight loss results.
Graduated with a BA in exercise science and have worked in the medical field since. My focus is alternative medicine however all aspects of health interest me. Check out my health website! http://www.universalhealthinfo.com/Home_Workout.html
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