While there are a truckload number of different exercises and variations to choose from when training at home, some exercises stand out on top of the others in providing the most results. This is especially true when it comes to fat burning. In this article, we will discuss the bodyweight movements that contribute to the most caloric burn and the best fat loss results overall.
While most people think of bodyweight exercises as warm-up exercises, those exercises are actually key exercises, especially in weight loss plans. They offer a lot of benefits including an increase in the heart rate, working multiple muscles at the same time, and burning a lot of calories. Also, they are generally easier on the joints.
So let’s go and find out the best ones for ripping of that ugly fat.
The Best Home Fat Burning Exercises
Everyone know burpees and everyone hates them. But burpees will get you in shape like no other exercise. Burpees burn an average of 1.5 calories per rep which is huge. To make a little comparison, let’s compare performing a 100 burpees to running. if you do 100 burpees you will burn 150 calories which is the same amount you will burn jogging for 15 min with 6min/km speed, and if you are in a fairly good shape you can finish those 100 reps in less than 10 minutes.
So, if you don’t want to hit the road or the weather doesn’t allow you to but you still want some fat burn, then simply do some burpees.
1-Begin standing with your legs shoulder-width apart.
2-Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
3-From this position, press up like you’re doing a push-up and push your hips up.
Jump your feet under your hips and stand.
4-Finish the movement by jumping in the air and bringing your hands over your head.
Mountain climbers is another awesome fat burning exercise. it will raise your heart rate dramatically and it will work your core and hip flexors as an added bonus.
Also, they require very little space to be performed. This is especially a good move for abdominal fat loss. while it is true that it won’t directly burn fat around your stomach, it won’t hurt to drive some blood flow to that area to maximize fatty acids breakdown around your stomach, mountain climbers are one of the best exercises to achieve that.
1-Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
2-Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
Repeat in an alternating fashion for the desired amount of time.
3- Alternating Jumping Lunges:
Want to feel your muscle working, you love that burning feeling you get from exercise. Well, then look no further amigo. Alternating jumping lunges will set your legs and lunges on fire and it will lead to a huge lactic acid and growth hormone spike. And if you never heard about growth hormone, it is your main fat burning hormone and it is what pro bodybuilding and fitness competitors use to get peeled.
Personally, I consider it as one of my favourite exercises and it will help you burn fat, increase athleticism and add some definition to your legs. Bingo.
1-Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
2-Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
3-As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
4-As you land, absorb the impact through the legs by adopting the lunge position, and repeat.
4- Jump Rope:
Remember when rocky balboa used to do this, he was ripped wasn’t he? Well, I can assure you that jump roping has something to do with that.
Continuous jump roping will burn about 100-150 calories in 10 minutes and they will also improve your cardiovascular health in addition to strengthening your chins. So I would highly recommend them. Also, the cool thing about jump ropes is that they don’t stress the nervous system that much. So you will not be drained if you did lots of skipping. And you certainly don’t need an execution guide to do jump ropes.
Now just grab those ropes and burn some nasty fat.
5- Bear Crawls:
Every high school and college sports team do this drill. Bear crawls will skyrocket your heart rate, work your shoulders and your core and it will strengthen your shoulder blades. It is really a bang for your buck if you are trying to get in shape but don’t want to go to the gym.
For bear crawls, I would recommend sets lasting for at least 30 secondes to feel the effects.
1-Bend down so that your hands are on the ground and your feet hip-distance a part. Your shoulders should be stacked over your wrists, your knees bent to 90 degrees, your back flat, and abs engaged. This will be your starting position.
2- From that position start crawling for the desired distance, I would recommend no less than 20 yards straight before any direction changes.
3-Repeat for the desired amount of time.
Here you have it guys. Hope now you don’t have any excuses to get yourself in a good shape.
Always remember that a 1000 mile journey starts with one step. So no matter how big your goal is, the most important thing is to start and things will happen.
Also, keep an eye on our blog because we will be adding new content regularly to teach you about training and nutrition so you can take your physique to the next level.