Lose Weight At Home With These 10 Fat Busting Exercises

Lose weight at home with these 10 fat busting exercises. If your goal is to lose belly fat or to lose weight these 10 fat burning workouts can be modified for beginners as well as advanced people to burn fat with no gym equipment.

There are plenty of workouts and exercises that you could do in your own home while still being effective enough to get you to lose weight and body fat.

So today I want to go over the 10 most effective exercises for weight loss that you could do right in your own living room.

The exercises that I’ll go over today require no equipment.

The reason why they’re more effective than others is because they’re going to work multiple joints and muscle groups at the same time.

They’re also going get your heart and breathing rate up way up.

You can combine all of these exercises into one workout simply by using on and off intervals.

The training style that I recommend for this type of workout is short intervals.

20 seconds on and then ten seconds off then repeat each exercise for 8 rounds before taking a minute break and moving on to the next.

Training in a high intensity way like this will allow you to burn more calories to lose weight in a shorter amount of time.

Before I jump into the first one I do have to state the obvious and that’s the fact that if you want to lose weight or burn fat you do have to make sure that you’re keeping it clean in the kitchen as well.

These aren’t magical exercises that will somehow counterbalance eating junk everyday.

By doing this work out a couple times a week and watching what you eat I’m sure that anyone can lose weight and body fat with these exercises.

Let’s start with number 1. Its a combination of jumping jacks and burpees.

Exercise #1 – Jumping Jack Burpee

Burpees are by far one of the most effective exercises to get your heart rate up while also working your upper and your lower body.

Most people know how to do a jumping jack.

Start by standing straight up then jump your feet out and raise your arms over your head and you’re going to do that 5 times.

Then you would perform the burpee by bending your back and lowering yourself down to the ground as you place your hands on the floor.

Next you’re going to jump your feet out and get into a push-up position then lower yourself down for the push-up, then hop your feet back in and jump up.

If this is too advanced for you you can walk your feet out one foot at a time instead of hoping.

Regardless of whether you’re a beginner or advanced the sequence is five jumping jacks, one Burpee, 5 jumping jacks, one Burpee back and forth.

Next we have the mountain climber sit through drills

Exercise #2 – Mountain Climbers

For this one you’re going to perform 4 mountain climbers for every two sit throughs.

Most people know how to do mountain climbers.

These are the same mountain climbers that you’ve probably done in gym class.

Every time that you hop one of your knees up to your chest it counts as one.

So you shuffle your feet 4 times and then you do 2 sit throughs.

The sit through is done by starting in a pushup position then lifting one hand off the ground and your opposite leg off the ground.

Bring your hand up to your head and kick your opposite leg through as you turn your hips and your body enough for your butt to barely tap the ground.

Then return back to the pushup position and repeat for the other side.

Once you’re done with those 2 sit throughs go right back to mountain climbers.

Next is the plyo step up.

Exercise #3 – Plyo Step Ups

This one is not only great for your footwork, balance, and coordination, but it’s also a great exercise to burn a bunch of calories.

All you need is a step below knee level.

You can use a low chair or even the bottom stair ledge in your house.

Start with one foot on the platform, put your weight on that foot and jump up as you switch your feet.

Do this back and forth repeating for the full time.

I know it doesn’t look like much, but like I said you will be breathing heavy after doing this one for 20 seconds straight and especially after eight rounds.

If you have knee problems and can’t jump up and down you can just alternate stepping up side to side.

Moving on to exercise number four the spider man pushup.

Exercise #4 – Spiderman Pushups

This one does require a lot of upper body strength so if you’re a beginner just stick to regular pushups or you can also do pushups on your knees if regular pushups are too hard.

The key with all of these exercises is to perform the exercise in the most intense way that you can and then regress as it gets harder.

So you can start by doing a couple reps of the spiderman pushups and then when it gets too hard do regular pushups.

Finally when you start to fail and give out with those you can drop to your knees for a few more forced reps.

The spider man pushup is done by simply starting in a pushup position and then as you come down for a pushup bring one knee up to your elbow. Then come back up and repeat on the other side back and forth.

For the next exercise we’re bringing back the Burpee again but this time instead of doing jumping jacks we’re combining it with split squat jumps otherwise known as plyometric lunges.

Exercise #5 – 2 Split Squat Jumps into Burpee

Start standing straight up and jump into a lunge position when in the lunge position make sure your front knee is not going over your toes and you want your legs far enough apart to create what looks like a box between your legs.

Then you want to jump and switch your front and your back foot.

You only do this twice and then you go right into a Burpee which is done the same way as before with hands on the ground jump out into a push-up position push-up and then hop back up.

If this movement is too advanced, don’t worry you can just do two alternating lunges instead of jumping and then go down into a walkout Burpee.

Exercise #6 – Toe Taps

Next we have toe taps which is another great footwork exercise that will help you burn a lot of calories.

You can use a basketball or any object about as high as a basketball.

You can also use the bottom stair ledge like I recommended for the step ups.

For a regular step-up you drive your weight forward whereas for this one you want to stand straight up and lean back a little bit.

Then alternate between tapping one foot and the other on top of the ball or the step that you’re using.

To make this one more advanced you can rotate clockwise and counterclockwise as you tap.

Exercise number seven is a tough one so if you can’t do it don’t worry I’m gonna give you guys a regression.

It’s called the commando full-body jack.

Exercise #7 – Commando Full-Body Jack

Once again you’re gonna start in a push-up position then you’re gonna lower yourself down to one elbow and then the other.

Then alternate and come back up on one hand and the other one and return to that push-up position.

Finally, from the push-up position jump your feet and your hands out wide like you’re doing a horizontal jumping jack and then jump them back in.

Then repeat the entire movement going back down to the elbows then up on the hands then jump out and then back in.

This exercises advanced if you’re a, beginner try to just do the first part of this exercise where you lower yourselves down on your elbows and then come back up on your hands.

Just remember to alternate sides every rep so you work both sides equally.

For the next exercise we’re going to give you a round to recover by working the core with sprinter sit ups.

Exercise #8 – Sprinter Sit Ups

Start by lying flat on your back and keep your eyes and your chin towards the ceiling.

Then crunch up with your elbows bent and bring your opposite leg up as well.

This is different from a bicycle sit up, you’re not twisting to bring your elbow and your knee together.

Instead you’re going straight up towards the ceiling.

Most of you should be able to do this exercise with no problems, but for those of you that want to make it more advanced you can keep both your feet off the ground at all times

You can still perform the exercise the same way, but instead of returning your feet to a resting position on the ground just leave them hovering a couple inches above the ground.

Number nine we have squat thrusts.

Exercise #9 – Squat Thrusts

Squat thrusts doesn’t look like much, but you will definitely feel winded and exhausted by the end of the rounds.

To perform this exercise start in a push-up position and jump your knees into your chest as if you’re about to stand up after doing a Burpee.

Then jump your feet back out into a push-up position and repeat again and again.

Sounds simple but they will get you winded during a lot of fat.

If you’re a beginner you just walk your feet out and then walk them back in.

For the final exercise I want you to do sumo goblet squat pulses.

Exercise #10 – Sumo Goblet Squat Pulses

Now you can use a weight of this one, but you don’t have to.

For this exercise to be effective start by spreading your feet wider than your shoulders and rotate your feet out at 45-degree angle.

When squatting down make sure you sit your hips back, stay on your heels and don’t allow your knees to cross over your toes.

Next get nice and low at about a ninety degree squat and then come back up, but only halfway before going back down.

Due to the fact that you never fully lock out your legs during the exercise, you’ll definitely be feeling a serious burn.

Try to push yourself to work through it.

If you want to combine all these exercises into one workout simply do it by using on and off intervals, 20 seconds on and then 10 seconds off .

Then repeat each exercise for eight rounds before taking a minute break and moving on to the next.

That’s it! I really hope this article has helped you out.

If you enjoyed it make sure you leave a comment below and share it.

What’s Next?

You CAN drop a ton of weight in record time.

But should you? Is it safe?

A long term approach to diet and training is obviously your best choice. But let’s face it, there are LEGITIMATE times in your life when you need to make rapid body changes:

• an upcoming special occasion when to want to look your best
• to kick off a fat loss goal
• to put the finishing touches on a transformation
• to bust through a stubborn plateau

Maybe you and your spouse just booked a romantic last minute vacation deal, and you want to look your best for the beach.

Or maybe you’ve got a high school reunion on the horizonand you want the entire room to watch with envy when you walk in the door.

Whatever your personal situation may be, those “special moments” call for more aggressive fat loss methods.

But it has to be SAFE, effective, and without the risk of “inevitable” rebound weight gain.

And that’s exactly what I’ve found.

These Odd Little Bodyweight Exercises Are Proven To Activate Your Fat Burning Metabolism 67% More Than Conventional Exercises.