Ah fat loss at home.
The easiest way to do this, of course, is to buy a heavy chain and wrap it, with a lock, around your fridge… and then throw the key in the garbage.
But since that’s probably not an option, its time to get up and move!
Whether you’re just too busy to make it into the gym that day, or it’s closed, or you’re on vacation, it doesn’t matter. You’ve made the decision to workout, and now you don’t know what to do!
Here are three simple workouts almost any people can do at home to keep their fat loss engines revving.
(Note: Always do a 5-10 minute warm up prior to any workout session, of course)
A1 3 Second negative bodyweight squat x 10 (add a dumbbell or KB if you have one)
A2 Pushup x 10
A3 RKC plank x 30 sec. (plank with hard bracing, hips up a bit higher, and butt flexed)
Complete as many rounds as possible in 10 minutes of “A”.
mountain climber x 20 seconds
rest 10 seconds
repeat 8x, 4 minutes total.
A1 Split squat [add weight or raise rear foot on a couch or stair] 10 – 8 -6 – 4 -2 per side
A2 Burpee 10 – 8 – 6 – 4 – 2
A3 Alligator walks 10 – 8 – 6 -4 -2 (left + right arm = 1 rep)
A4 Reverse crunch 10-8- 6 -4 -2
A5 Towel isometric row 10 – 8 – 6- 4- 2 (where one “rep” = 2 sec count. Ex: 10 = 20 seconds)
Perform 10 of each move, rest 30-60 seconds. Move to 8 of each move and repeat.
you need some space, at least 30 feet, to do this workout. Outdoors or a big basement work best.
A1 Slow crawl x 30-50ft
A2 crab walk x 30-50ft
A3 Spider lunges x 30-50ft
A4 sprint or hard run down and back
A5 frog jumps x 30-50ft
A6 power skip x 30-50ft
A7 bear crawl x 30-50ft
A8 hard run or sprint x 30-50ft
Complete A1 to A8, ideally with no rest. Rest 30-90 seconds and repeat. 3 sets total.
A1 bodyweight squats x 15
A2 Pushups x 5 (or 10 if 5 is too easy)
Repeat for 3 rounds as fast as you can.