- You could do a bodyweight squat or a bodyweight squat on your toes for the squat,
- A bend of the knees or toes for the push-up
- A burpee or tuck jump instead of jumping jacks
- A full back, forward, or walking lunge instead of the side leg raise
- A full plank or a plank on a stability ball instead of the knee board.
Building your own workout routines at home
Website design By BotEap.comYou want to exercise, but you’d rather do some type of exercise routine at home instead of going to the gym.
Website design By BotEap.comYou also don’t want to buy all kinds of expensive exercise equipment because, let’s face it, you’ve already done that, used the equipment a dozen times (if that), and now it’s sitting in the corner collecting dust. The good news is that you don’t have to leave your house or buy fancy, expensive exercise equipment to get a great workout. You can create some of your own home workout routines and get great results.
Website design By BotEap.comI went to commercial gyms when I first got into fitness and it didn’t take long for me to feel dissatisfied. So I did some research and found that I could do exercise routines at home that were just as effective and would save me a bit of money in the long run.
Website design By BotEap.comOne of the best home workout routines to lose fat is to use nothing more than your body weight using the biggest and strongest muscles you have.
Website design By BotEap.comWhen you use the larger muscles of your body during your workout, this means that those muscles will need slightly more calories to recover than if you had done a workout where you only focused on the smaller muscles.
Website design By BotEap.comI’ll use flexing as an example. During a pushup, the main muscles you’re using are your chest, triceps, shoulders, and forearms, as well as activating your core to stabilize your entire body. Compare that to a bicep curl. A bicep curl is basically isolating the biceps and forearm muscles to lift the weight and using the shoulders and core to stabilize the body.
Website design By BotEap.comAren’t you using a little more muscle in the pushup than you are in the bicep curl?
Website design By BotEap.comI mean, doesn’t it make sense that with all the muscle you’re using in the pushup, that would mean your body needs to burn more calories post-workout to repair those pushup muscles than it would to repair the least amount? of muscle you used in the biceps curl?
Website design By BotEap.comSo that’s where we’re going to start.
Website design By BotEap.comCategories in your home workout routines
Website design By BotEap.comThere are 5 basic types of movements that we are going to include in these home exercise routines (and here are some examples as well):
Website design By BotEap.com1. Squat – like a bodyweight squat
Website design By BotEap.com2. Single leg: an example would be a lunge
Website design By BotEap.com3. Pushing movement, ie. a flex
Website design By BotEap.com4. Jump – like a jumping cat
Website design By BotEap.com5. Core: a plank fastener
Website design By BotEap.comHowever, don’t panic into thinking you have to do a full toe curl from the start when developing your home workout routines.
Website design By BotEap.comIf you’re just getting started with the exercise, you might first do a push-up on a wall. Once that gets easier then you could do it on your knees. Once that gets easier, you can challenge yourself again to do it on your toes.
Website design By BotEap.comBuilding your workout routines at home
Website design By BotEap.comNow let’s put all this together.
Website design By BotEap.comYou want to choose one exercise from each of the above categories, and you are going to do each of those exercises for 30 seconds each, with no rest between exercises.
Website design By BotEap.comSo for a beginner it would be like this:
Website design By BotEap.com1. Lying hip extension – 30 seconds
Website design By BotEap.com2. Push-up against the wall – 30 seconds
Website design By BotEap.com3. Jumping Jacks – 30 seconds
Website design By BotEap.com4. Lateral leg raise – 15 seconds on each leg
Website design By BotEap.com5. Plank on your knees – 30 seconds
Website design By BotEap.comI would do all five exercises with no rest in between each exercise, and then when I was done with the knee plank, I would rest for 30-60 seconds and then complete that circuit again. He then he rest another 30-60 seconds and do it one more time.
Website design By BotEap.comYou can also modify these exercises in your home workout routines to make them more difficult if you are at a more intermediate or advanced level.