By Craig Ballantyne
With only seven exercises you can do a complete, at home, fat burning workout. And no, you don’t need a big, lunky piece of cardio equipment to do slow, boring aerobic training.
Many people don’t have time to consistently go to the gym and want to workout at home. But how many exercises can you do in your workouts at home with dumbbells? I have put together some training options you can do at home. The options include dumbbell workouts and exercises that need no external resistance. I have provided many options so that even a home workout can have variety.
In fact, this entire workout can be done with only your bodyweight, but for a more advanced challenge, you can use dumbells in certain exercises.
The workout doesn’t use any machines either, because this allows you to use more muscles per ecxercise when you do standing exercises or push-ups instead of the pec-dec at your local gym.
Here’s the workout.
1) bodyweight squat
2) pushup or kneeling pushup
Do exercises 1 and 2 back to back with no rest. Aim for 8-12 repetitions per set. If you are advanced, you can use dumbells for the squat and even harder pushup, such as decline pushups to increase the difficulty of the workout. For beginners, stick to bodyweight squats and kneeling pushups.
Do the squat and pushup back to back without rest, but rest 1 minute before repeating the exercises again. Then rest a minute, and repeat one more time. Then you will have done this superset (that’s what it is called when you do two exercises back to back) 3 times.
However, beginners should do all exercises in the entire workout only once. Only advanced fitness levels can use the 3 superset system.
3) split squat
4) mountain climber
A split squat is also called a stationary lunge. That requires you to split your feet apart by taking a step forward. Use the wall for balance if you are a beginner. If you are advanced, you can hold dumbells in your hands during the split squat. Do all repetitions for one side and then repeat for the other side. Drop your hips straight down and use your glutes and hamstrings and quadriceps to push your body back up. Do 8 repetitions per side.
For the mountain climber, get into a pushup position. Brace your abs as if someone was going to punch you in the stomach. Maintain that during the entire exercise. Lift one foot off the ground and bring that knee up to your chest. Touch the foot down. Slowly return to the start position. Alternate sides for 10 repetitions per side.
Do exercises 3 and 4 as another superset, and do it 3 times - the same way as above - only if you are advanced.
5) Reverse lunge
6) Close-grip pushup
A reverse lunge is a moving split squat. Stand with your feet together. Take a step back with one leg. Drop your hips down and bend both knees. Then squeeze your butt and thigh of the front leg (the leg that didn’t go anywhere) and pull yourself back up to the start position. Do 8 reps on one side and 8 on the other. Beginners use the wall for balance. Advanced can hold dumbells in hands.
The close grip pushup is the same as the normal pushup, except your hands are shoulder width apart, not wider. Keep your elbows tucked into your sides. This works your triceps (the back of your arms) more. Do 8-15 repetitions.
Advanced fitness levels can do 3 supersets. beginners just one set of each.
7) Jumping jacks
Finish the workout with the classic Jumping Jack exercise. beginners do 20 and then stretch. Advanced fitness levels can do 50 jumping jacks, take a 30 second break, and repeat up to 3 times. Then finish with stretching for your tight muscle groups.
This workout should take no more than 24 minutes, but it will boost your metabolism for 24 hours.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked home workouts for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week.
The Turbulence Training Fat Loss discussion forum workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s home bodyweight workouts for fat loss help you lose fat without any equipment at all.
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