If you can’t go to the gym, you can start doing these exercises to lose weight fast at home. Even if you don’t know what to do, where to start, or don’t have a workout routine.
But don’t worry, here is everything you need to know.
You will get a workout plan for quick fat loss at home.
No equipment is needed, and it’s suitable for all fitness levels from beginner to advanced. These exercises can do both men and women, from obese teens to people older than 30, 40, or even 50 years.
By following a workout program with effective exercises you will lose fast at home.
Also, depending on your dedication and the amount of extra fat you have, you can lose your belly fat and get rid of hip fat in a week, within a month, or maybe for a year.
But firstly, let’s see what should be your priorities.
Firstly, you should focus on losing fat, not losing weight.
If your goal is fat loss, you will focus to lose fat only. But if your goal is to lose weight, you may lose muscle with fat.
Your goal shouldn’t be to lose muscle.
Instead, focus to build more muscle will help you to lose fat faster.
Secondly, you should not lose weight rapidly fast
That is unhealthy and you could screw up your health.
Don’t be one of those people who want something as fast as possible and always look for shortcuts and short-term solutions.
When it comes to your health, you should pay attention to problems that may arise (why is losing weight too fast bad).
What then should be your priorities
You need to have the proper mindset if you want to lose fat fast in a healthy way. That means you have to be consistent, committed, and dedicated to your workout routine and healthy diet.
If you follow these rules and build a mindset like that, you will be able to lose weight fast at home easily.
But when it comes to weight loss, before anything else you must be aware of the importance of the diet.
There is no magic exercises or secret workout program that will help you to lose weight if your diet is bad.
So, be sure that you have a clean and healthy diet before anything else, and you will lose weight fast in a simple way.
Now let’s see which types of exercises are the best to lose weight fast at home.
The most effective types of exercises to lose weight fast at home
These types of exercises are best for fat loss:
Full Body Exercises – The best exercises to lose weight fast at home
Full body movements use more energy.
So, you will burn more calories.
Use full body exercises as main exercises in your workouts and you will lose fat fast.
The most effective exercises to lose weight fast at home are full body exercises!
You may also want to check 21 effective exercises to burn fat at home.
Compound Exercises – Multi Join Movements
Compound exercises or multi-joint movements are similar to full body exercises.
To perform them, you will use different muscle groups.
You will burn more calories and lose fat faster.
Intensity is an important factor for fat loss.
You can do the same exercise with low and high intensity.
But if do exercise more intensively, you will burn more calories.
Think about running for an example.
Example: compare sprinters and marathon runners. They are performing the same exercise but in a different way, but they also look different.
If one exercise is more difficult than some other exercise, you will lose more energy and burn more calories.
Example: compare the normal running and incline running. The greater the incline, it will be more difficult to run. As a result, you will use more energy and burn more calories compared to normal running.
Top 6 Exercises To Lose Weight Fast At Home For Beginners – No Equipment
Burpees are the best exercise to lose weight fast at home for sure.
Regardless if you are a beginner or advanced.
To perform them, everything you do is space of 2 square meters.
They are combinations of jumping squats, push ups, plank, sprawl, and frog jumps.
Do them with high intensity and you will meltdown that fat fast and easy.
2. Jumping Jacks
Jumping jacks are a good exercise to lose weight fast at home.
They are full body exercise that mostly hit legs and shoulders.
Jumping jacks are not so difficult like burpees. But they are very effective cardio exercises that you can do at home.
Use them in between other exercises, don’t stop and you will feel burn!
3. High Knees
High knees are like running in place.
They are great fat-burning cardio exercises to lose weight fast at home.
Try to them intensely like sprinting and you will have similar results.
But compared to sprinting, you can do them at your home just like burpees and jumping jacks.
4. Mountain Climbers
Mountain climbers are a great fat burning exercise that will hit your core primarily.
Static plank hold will hit your abs, but with fast knee movements, you will hit them even harder.
You will also burn some extra calories.
5. Jumping Squats
They are very effective for fat loss.
Jumping squats are also one of the best lower body exercises that you can do at home.
Compared to regular squats, your legs will start burning really hard from performing them intensively. You will get tired faster and fight for your breath. And you will burn more calories.
So, don’t forget to perform them regularly if you want to lose fat fast at home.
6. Alternating Jumping Lunges
Last but not least, alternating jumping lunges are very similar to jumping squats.
Next to jumping squats, they are also one of the best exercises for your lower body.
They are a more difficult variation of normal lunges, and of course better for fat loss.
Effective full body workout and exercises to lose weight fast at home
Before you check workout routines, you should know what and how to do, for the best results.
Focus on these rules to burn fat quickly:
- Perform exercises in circuits – You will lose fat faster.
- Do exercises with maximal intensity – Do high-intensity intervals (80-100% effort) for 10-30 seconds and rest between exercises and circuits for 20-90 seconds.
- Workout between 10-30 min – Workouts shorter than 10 minutes are not effective enough. And if your high-intensity workout is longer than 30 minutes, you didn’t do it intensely enough.
- Do workout 3 times per week (every other day) – When you train with high intensity your body needs time to recover. Intensive workouts are very stressful for your body. So, let your organism take a break between your HIIT sessions.
Except for fat loss, High-Intensity Interval Training can also be beneficial for your health.
To see results it will take time.
So stay committed for at least 4-12 weeks with at least 2-3 workouts per week.
How to start:
- Start by doing exercises for less time and rest more (1:3 work: rest ratio – Example: 15sec work 45 sec break)
- Weekly increase work-rest ratio and total workout time
- When you become more advanced, perform exercises in 3-4 circuits with 1:2 ratio (20:40 seconds)
- And when you progress some more, perform exercises in 4-5 circuits with 1:1 ratio (30:30 seconds)
- Later on, you can try 2:1 ratio, but you will not be able to workout for longer than 10-15 minutes
Total Beginner Workout Routine
Do 2-3 circuits (12-18 min workout time) of the following:
- Burpees – 15 sec do, 45 sec rest.
- Mountain Climbers – 15 sec do, 45 sec rest.
- Jumping Squats – 15 sec do, 45 sec rest.
- High Knees – 15 sec do, 45 sec rest.
- Alternating Jumping Lunges – 15 sec do, 45 sec rest.
- Jumping Jacks – 15 sec do, 45 sec rest.
Advanced Workout Routine
Do 4-5 (24-30 min workout time) circuits of the following:
- Burpees – 30 sec do, 30 sec rest.
- Mountain Climbers – 30 sec do, 30 sec rest.
- Jumping Squats – 30 sec do, 30 sec rest.
- High Knees – 30 sec do, 30 sec rest.
- Alternating Jumping Lunges – 30 sec do, 30 sec rest.
- Jumping Jacks – 30 sec do, 30 sec rest.
Workout tip for rest days to lose weight fast at home
This article is about exercises that will help you to lose weight fast at home.
So, you have a list of these exercises and workout routines with a schedule. And now you know what, when, and how to do.
But, if you want to maximize your fat loss, don’t rest completely on your rest days.
Treat your rest days as active rest days.
- Go for a walk with your audiobook;
- Hit 10000 steps;
- Or spend your day actively with your friends or family.
The more active your are, the more calories you will burn and you will lose more fat faster!
Conclusion – What to do next with exercises to lose weight fast at home
This article was about tips, exercises, and workout routines to lose weight fast at home.
But, if you already have your workout routine, you can use exercises, workout protocol, or tips to progress faster.
If you want to achieve your goals faster stay consistent and don’t quit.
Consistency is the key to everything, even if you want to lose weight fast at home!
And don’t forget that without a proper diet, no exercise or workout program will help you to lose fat.
So, eat healthily, workout regularly, stay consistent, and fat will just disappear from your body before or later!
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