Maybe you set a resolution at the start of the year to get into the best shape of your life but cannot afford a gym membership or shy away from a room filled with treadmills and freeweights. You can still achieve all your goals at home using some simple weight loss workout methods.
The great thing about any home workout is their convenience, whether your schedule is hectic or you have kids and don’t want to hire a sitter a home workout will solve most problems and gets rid of any excuses not to workout.
Many people think home workouts are for beginners, this is not true. Here are some home workouts designed with different experience levels in mind, whether you are completely new or a weight lifting veteran there is no excuse not to get in the best shape of your life even with a busy schedule.
All the workouts need is a resistance belt, some dumbbells and occasional pull-up bar, all the workouts can be done in 30 mins or less so there is no need to be pressed for time.
Motivation can be difficult at home, especially when you can get distracted by tv or the internet so it is important to schedule your workouts just like you would any other workout, Make the appointment at the same time each day or week, once you have got past the three-week mark you won’t have to even think twice about working out.
Don’t get stuck in the same old boring routine, instead start focusing on introducing bands, dumbbells and body training splits into your workouts. Try an upper/lower body plan for a few weeks, then think about changing to a full-body plan to help shock the muscles and keep them responsive, more variety means better progression.
Make sure you do a light warm-up before each workout and finish with some stretching at the end, never skip this as improving your flexibility will help your overall workout.
During initial beginner workouts focus on getting your form spot on, it doesn’t matter about lifting heavy right now, it matters more about getting it right.
Keep your weights in the heels during the back and legs exercises, this will help target glutes and hamstrings during leg exercises and also keep your posture and form correct.
It is also a good idea to alternate your toes between pointing in, out and straight ahead during calf exercises. This helps get the calves from different angles and produces great progress.
Upper body training also shows proper form as being essential, during bicep curl exercises, keep your arms by your sides without squeezing them inwards, this will make your elbow stable during the exercise.
This program is three workouts per week, so one rest day between sessions.
Workout 1: Legs And Back
Pile Squat – 3 sets of 12 reps.
Glute Bridge – 3 sets of 12 reps.
Alternating Step-Up – 3 sets of 12 reps (24-30 steps total).
Band Lateral Walk – 3 sets of 12 reps per leg.
Bent Over Dumbbell Row – 3 sets of 12 reps.
Underhand Dumbbell Row – 3 sets of 12 reps.
Workout 2: Shoulder, Chest And Tris
Regular Or Knee Push-Up – 3 sets of 12-15 reps.
Military Press – 3 sets of 12-15 reps.
Side Lateral Raise – 3 sets of 12 – 15 reps.
Chair Dip – 3 sets of 12-15 reps.
Overhead Triceps Extension – 3 sets of 12-15 reps.
Workout 3: Legs, Biceps And Calves
Pile Squat – 3 sets of 12-15 reps.
Calf Raise – 3 sets of 12-15 reps.
Walking Lunge – 3 sets of 12-15 reps.
Biceps Curl – 3 sets of 12-15 reps.
Hammer Curl – 3 sets of 12-15 reps.
When you are ready for the intermediate level it’s time to up the intensity, this program will help hit your body from multiple angles.
A band for resistance can be used for an additional challenge, bands do a great job of keeping muscle tissue tensioned, this helps build higher levels of strength.
This routine is two workouts per week, so hit these sessions at least once each and upto two times each per week. A weekly routine should look something like this: lower body, upper body then followed by two more rest days.
Workout 1: Lower Body
Perform this circuit twice.
Mountain Climbers – 80 reps.
Glute Kickbacks – 10 reps per leg.
Abduction – 10 reps per leg.
Squats – 10 reps.
Lateral Lunge – 10 reps per leg.
Leg Bridge-Up – 15 reps per leg.
Hamstring Curls – 15 reps per leg.
Workout 2: Upper Body
Perform this circuit twice.
Resistance Jumping Jack – 30 reps.
Rows – 25 reps.
Curls – 25 reps.
Overhead Presses – 25 reps.
Front Raise To Lateral raise – 10 reps.
Wood Chop Twists – 15 reps per side.
Bent Over Triceps Extensions – 15 reps per arm.
Once you are ready to move onto the more advanced stuff it is time to up the ante again, this protocol has you doing 4 sets per exercise, getting stress from your muscles to full capacity. This also introduces single-leg exercises to recruit more total core muscle fibers.
Go slow with the exercise and focus on stability, balance and using perfect form on the single leg moves.
There is one particular movement that women struggle with and that is the pull-up, this upper body killer suggests keeping your elbows by your side, this ensures you use more of your back and less of your arms.
Just like the beginner routine, do these exercises at least once per week, to make it harder do it at least twice a week.
Workout 1: Legs And Back
Single-Leg Deadlift – 4 sets of 15-20 reps.
Single Leg Hip Extension – 4 sets of 15-20 reps.
Step-up – 4 sets of 15-20 reps.
Hamstring Raise (Russian Curl) – 4 sets of 15-20 reps.
Assisted Pull-Up – 4 sets of 15-20 reps.
Underhand Dumbbell Row – 4 sets of 15-20 reps.
One-Arm Dumbbell Row – 4 sets of 15-20 reps per arm.
Workout 2: Shoulders, Chest And Tris
Decline Push-Up 4 sets of 15-20 reps.
Arnold Press – 4 sets of 15-20 reps.
Side Lateral Raise – 4 sets of 15-20 reps.
Close-Grip Push-Up – 4 sets of 15-20 reps.
Double Chair Dip – 3 sets of 12-15 reps.
Bent Over Triceps Kickback – 4 sets of 15-20 reps.
Workout 3; Legs, Biceps And Calves
Pile Jump Squat – 4 sets of 15-20 reps.
Pistol Squat – 4 sets of 15-20 reps per leg.
Calf Raise – 4 sets of 15-20 reps.
Reverse Static Lunge – 4 sets of 15-20 reps per leg.
Sliding Mountain Climber – 4 sets of 15-20 reps on glider discs or towels.
Biceps Curl – 4 sets of 15-20 reps.
Hammer Curl – 4 sets of 15-20 reps.
No matter what your skill or fitness level is, this AMRAP-style workout (stands for as many rounds as possible) will definitely challenge you. Complete all the exercises and then repeat, only resting when you absolutely have to. Do as many rounds as you can in 15 mins, don’t let a lack of equipment fool you, it is short but brutal.
AMRAP Workout; 15 Minutes
Complete as many rounds as possible within 15 minutes and then try to beat your record.
Jump Lunge – 15 reps.
Mountain Climber – 30 reps.
Push-Up – 15 reps.
Jump Squat – 15 reps.
Lateral Lunge – 20 reps, 10 per side.
And this concludes these great home weight loss workouts, take a breather and pat yourself on the back, you did good and hopefully you will keep improving for many months and years to come.
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