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You can efficiently burn excess calories and reduce the amount of fat cells within your entire body at home without the use of expensive machines. If you do not wish to visit the gym on a regular basis, then these exercises will allow you to keep losing weight within the comfort of your living room. There are a total of three exercises within this routine, each of which can be made more difficult or easier, depending on your fitness level.
1. Jumping Jacks--This exercise will engage your lower body as well as your upper body, creating a full-body workout that will quickly raise the heart rate. For those who are at the advanced level, drop your heels to the floor within each movement. This will require more muscle fibers to lift you off of the ground, which will dramatically enhance the intensity of this exercise. For beginners, you can keep your arms down by your side and only perform the leg motions of a standard jumping jack. Perform one minute of jumping jacks before moving on to the next movement. Do not rest between this set and the next.
2. Push Ups--A standard push up utilizes more muscle fibers than almost any other cardio or weight bearing workout. By engaging your chest, biceps, triceps, forearms, shoulders, back and your entire lower body, this exercise will efficiently breakdown muscle fibers and increase your heart rate. Perform as many push ups as you can until you physically cannot perform any more. Rest for two minutes before moving on to the next movement.
3. Squats--This movement will engage the entire lower body as well as your abdominals. Make sure that your feet are shoulder width apart and when you squat down your knees do not pass over your toes. Keep your chest and head up, never allowing your back to curve. Pretend as if you are sitting in a chair. Perform a total of 30 repetitions for beginners and 75 for those on the advanced level. Rest for 3 minutes before beginning the last movement. -
By performing your workouts within a gym, you will have access to effective machines that will utilize various muscle groups to raise your heart rate. There are a total of two exercises within this routine, and depending on your endurance level you may or may not want to rest between them.
1. Stationary Bike--This exercise is ideal for those who have joint problems which can make running quite painful. For those who wish to increase endurance, this exercise will prove to be beneficial. The goal of this exercise is to bike two miles within 10 minutes. For those who are advanced, do not rest before the following exercise.
2. Stair Climber--The movement within this exercise will engage and fatigue your lower body. By implementing upper-arm movements, you can create a full-body workout with this one machine. Perform a total of 10 minutes on this machine. For those who are advanced, add a small amount of resistance every two minutes.
