You don't need fancy machines or expensive gym memberships
to build the body of your dreams. In fact, you can burn
belly fat and sculpt your muscles at home in your own home
gym with dozens of bodyweight exercises.
If you have dumbells, you can do even more exercises, and
increase the challenge of your bodyweight exercises. You'll
never need to go to another stinky, overpriced, obnoxious
commercial gym ever again.
Plus, by exercising at home, you'll get your workouts done
in the same amount of time as it would take to drive to the
gym and back. Talk about a time saver!
Here are 27 exercises you can do at home to lose fat and
build muscle, helping you burn belly fat and get 6-pack abs.
By putting these exercises together into supersets, you can
get a total body resistance training workout done in only
20 minutes. Follow that up with 15-20 minutes of interval
training, and you'll have the best belly fat burning
workout you can do in only 45 minutes.
You don't need long cardio workouts to get the body you
want. Let's take a look at these fat burning, minimal
equipment exercises you can do in a small space in your own
home.
Here are the lower body exercises you can do to boost your
metabolism and build a better butt and legs.
1. Squats
2. Stability Ball Leg Curls (don't worry, these stability
balls are super cheap, and you can get them for only $20 at
almost any department store)
3. Lying hip extensions
4. Lying single leg hip extensions
5. Split Squats (aka. the stationary lunge)
6. Split Squats with your back foot elevated 6 inches
7. Reverse Lunges
8. Forward Lunges
9. Stepups
10. 1-Leg Squats
Many of those calorie-burning exercises can be done with
dumbells as well, if you need to increase the challenge. If
you want to build muscle, you'll need to use dumbells as
well.
There are many more lower body exercises you can do without
machines. And its the same story with upper body exercises
as well.
To work your arms and your chest, you can do all sorts of
pushups.
1. Regular pushups
2. Close-grip pushups
3. Pushups with your feet elevated
4. Pushups with one hand elevated
5. My favorite, most difficult pushup, "Spiderman Pushups"
6. And beginners can start with either Incline Pushups or
Kneeling Pushups.
If you have a bench and a set of dumbells, you can do...
1. Dumbell chest presses
2. Dumbell incline presses
3. Dumbell shoulder presses
And there are many variations of those you can do as well.
Training your back is trickier when exercising at home. If
you have an adjustable pullup bar, you can do:
1. Inverted Bodyweight Rows (aka. Reverse Pushups)
2. Chinups
3. Pullups (these are overhand grip and harder than chinups)
Of course, I'm leaving out many variations of these
fantastic exercises.
If you don't have a bar, you need to use dumbells, and can
do:
1. Dumbell Rows (there are probably a dozen different ways
to do dumbell rows)
2. Dumbell Rear-Deltoid Raises
Finally, we'll finish with ab training exercises you can do
at home. Let's ignore situps and crunches, since they
aren't the best use of your time, and can damage the low
back.
Instead, we'll focus on simple "holding" exercises such as:
1. Planks (and side planks)
2. Mountain Climbers
3. Stability Ball Jackknives
4. Stability Ball Rollouts
5. The Ab Wheel (yes, this infomercial gadget is actually
useful!)
So that's at least 29 fat burning exercises you can do at
home. But in fact, simple variations in technique, or
adding dumbells, or changing hand position can actually
give you 101 exercises you can with this list to help you
burn belly fat and sculpt your body.
----------------------------------------------------
If you want to lose fat at home, then download the free
report, "The Dark Side of Cardio" from
http://www.TurbulenceTraining.com . Men's Health expert
Craig Ballantyne shows you how to burn belly fat at home
without slow, boring cardio.
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