If it is fat loss that you are trying to achieve then there are a few things you can do. Research has found that your muscles can help you improve your metabolism so that you burn more calories from fat throughout the day rather than just during a workout.
1. Whole Body Strength Training
Strength training can help you build muscle faster and more efficiently than fat. It will help you burn more calories, which translates into extra weight loss and a healthier lifestyle. One workout option is to do 10 pushups, 15 squats, and 20 triceps dips in a row.
We often do a warm-up, which consists of one set of each exercise. Then we do a second set, then a third. We try to complete 10-12 reps of each exercise on the first set. We push ourselves to the point where it becomes difficult to complete just 1 more rep in order to get a great workout.
- Squats without a barbell or dumbbells
- Pushups you might want to try balancing on one foot or placing your hands on something sturdy in front of you.
- Lunge by standing straight with your feet together and hands on your hips, then step forward with your right leg, bend the right knee, straighten your knee, and bring it back to the starting position. Then step forward with your left leg. Repeat this motion by bringing your left leg back just as you did your right one.
- Burpees are done by standing straight up with your feet about shoulder-width apart, then crouching down until your hands are flat on the floor. This exercise is done by repeating a series of movements, which includes “kicking” your legs out behind you until you’re in a pushup position, then returning to the crouch position and standing up.
- Abdominal crunches, With your hands behind your head, knees bent and shoulders square and face up, move them about ¼ inch off the floor, hold for 1 second, then release.
Walking can be a great way to stay fit, focused, and healthy. It’s easy, affordable, and can serve as a complement to strength training. The benefits of walking as exercise are more than exciting too; it helps burn fat, maintain muscle mass, and keep your heart strong too!
The effects of a slowed metabolism due to cutting calories are also mitigated by walking. Walking briskly will also stretch your body while strengthening muscle tissue at the same time! To build muscle, walk-in hilly areas where you can find steeper inclines.
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3. Interval Training
Interval training can be done by doing activities like walking, jogging, sprinting, or swimming for 3 minutes at an easy pace to warm up. You should always push yourself and go all out when you want to improve your performance or reach a new level. This is why you should always try to walk, jog, sprint, or swim as fast as possible for 30 seconds, then slow down to an easier pace for 2-3 minutes. Continue this cycle until you have completed an entire 20-minute workout.
4. Basic Boot Camp
Setting up a personal Bootcamp at home can have huge benefits for your health as well as help you increase muscle and endurance. It’s important to reach the required intensity to build maximum strength in a short amount of time. Create your own Bootcamp at home by choosing exercises you can do from home and form a plan to follow the routine five days per week for four to five weeks. You can use weights or not, depending on your goals and current fitness level. Here’s an example of a basic boot camp routine for fat loss. Each exercise is done as one set for 10-15 reps.
Start by warming up your muscles for about 30-60 seconds by performing gentle marching in place or walking. Stretch out your muscles afterward.
Stand with your feet apart and hands on your hips, then squat. As you rise back to a standing position, push your arms up overhead as you tense both of your upper arm muscles. Bring the arms down to the hips and stand again. To add intensity, hold dumbbells.
If you want to tone your biceps and hamstrings, try this simple at-home workout. Whether you are sitting or standing, make fists with your hands or hold a dumbbell in each hand, and stand with your feet slightly wider than shoulder-width apart. Bend your elbows and hold your fists by your shoulder area, then bend your knees.
Slowly straighten your legs to stand straight and reach with your left hand across your body into a controlled “punch” to the air. Bring your arm back to your shoulder and lower your body by bending your knees again, then as you stand stretch both arms at once and repeat a “punch” with the other.
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Stand with your feet about 3-4 feet apart and keep your back straight and chest out. Bend your knees slightly and lower yourself into a squat position. Start holding on to your hips or sides. Squat down, bring the arms back and tighten your tummy as you do.
Stand with your feet shoulder-width apart and hold dumbbells, bending from your hips and pulling yourself down until your upper body is as close to parallel to the ground as you can get it. Hold on to the dumbbells really firmly while you’re in this position. Keep your chest out and stay focused on what you’re doing. Keep both elbows close to your body as you slowly lower the dumbbells below your waist. Feel the muscles work and contract in your back.
High Knees Drill
Bring your knees up as high as you can. Keep your elbows tight to your sides and aligned with the floor, with palms facing the ground. Tap each knee with a closed hand on its return to the starting position.
5 . Circuit Training
Circuit training is a type of cardio workout where you do sets of exercises on the same body part, such as squats, pushups, and lunges. To make them into circuit workouts, stay active between sets by doing light cardio. For example, don’t be discouraged by the numbers and start with this exercise as a good balance between cardio and weight lifting. Try light walking until you get to your next set. The fitness goal is to keep building muscle while also burning calories from active movement.
6. High-Intensity Cardio
Workout plans are very popular these days, and for many people, they serve a variety of purposes. Whether you need to lose weight or just become stronger, adding a few exercises can produce great results. This workout plan will help you achieve both of those goals in no time. A good example is to start with 10 reps of each technique and move on to jumping jacks at the end.