Let’s face it, not everyone has the time, money or motivation to go to the gym.
You could be a full time student or parent with little consistent time to spare for yourself. You might have a demanding job and working hours that clash with taking part in other activities out of the workplace. Some of us may not even like to exercise in front of complete strangers, and talk ourselves out of joining the gym. And yet, not keeping your body active can lead to laziness and weight gain.
Nevertheless, do not despair – this article will provide you with five top exercises that can be done from the comfort of your own home. Each exercise benefits the body in its own way, but they all have one thing in common: they eliminate body fat.
Keep reading in order to start that long awaited workout without having to step out of your front door.
- Jumping jacks
There is more to jumping jacks than just jumping up and down.
- They increase heart rate and metabolism, making it a fun activity that allows your body to move and burn calories at the same time.
- Jumping jacks strengthen core muscles inside the body.
- This exercise is perfect for the joints, in order to strengthen them.
- It targets the muscles in the leg and abdominal area.
- Jumping jacks enhance oxygen levels and give a boost to blood circulation in the body.
- If you weigh 150 pounds and perform jumping jacks in moderate intensity for 30 minutes, then you will burn around 153 calories. If you weigh 200 pounds and perform this exercise in the same intensity then you will burn 204 calories.
- If performing jumping jacks in high intensity; where you’re breathing fast and your heart rate is rapid, you will burn approximately 274 calories. A person weighing 200 pounds can burn 366 in the same amount of time.
- This exercise falls into the category of a ‘full body workout’ as it targets all areas of the body, rather than just focusing on a particular body part.
Start by performing jumping jacks for a few minutes at first, and then gradually increase the time. Don’t overdo it on the first day; instead let your body get used to this exercise method slowly.
There is more to squats than toning your backside. Squats are one of the most common functional exercises, as they help perform activities without the need of any gym or equipment.
- Squats are known to be a leg exercise, but they also provide to be a great workout to promote body-wide muscle building, which can improve strength in the upper and lower body.
- They endorse mobility and balance; all in doing so, enhancing the communication between the brain and muscle groups.
- As we get older, it is vital to have strong legs in order to stay mobile, and squats are the perfect way to keep your legs strong.
- If done correctly, squats improve knee stability and strengthen connective tissue.
- By doing squats, you burn a lot of fat; using the most time efficient ways to get rid of those unwanted pounds.
If you are just a beginner then start with 30-50 squats a day for the first week. Your legs may ache at first, but it will aid in eliminating thigh and butt fat and give you the shape you desire, keeping your body strong for the future. Every person should add squats to their fitness routine, as they provide a full body workout.
Jogging is one of the most expedient and effective cardiovascular exercises one can do. It can be done in any environment and is very beneficial for the body.
- Jogging offers a great deal to your cardiovascular and musculoskeletal systems.
- Just 30 minutes of jogging a day, five days a week will aid in the risk of developing chronic disease.
- Like squats, jogging helps the muscles, such as your calf muscles, hamstring and quadriceps muscles.
- Most importantly, jogging helps lose weight, if done on a regular basis. According to the ‘Mayo Clinic’ in the United States, this exercise will burn around 183 calories from a person of 160 pound of weight, if done for 30 minutes.
Draw the curtains and turn the music up and begin your jogging journey. Start with light jogging for the first five minutes to warm up, and then steadily increase your speed. After 7-8 minutes into the jogging, perform 20 squats, then get back on your toes to jog. If you get a little out of breath, then stop for one minute, but no longer than that. Resume the jogging, bringing in squats or push ups or even jumping jacks, so that you don’t get bored of just standing on your toes.
- Skipping rope
Not many pieces of exercise equipment are cheap or can fit into your handbag. This is where a skipping rope comes in. The last time you may have used this fun rope could have been in school or even skipping in your back garden as a child. Did you think that you could use it again as an adult for fat burning purposes? When it comes to working out, a skipping rope benefits the body in many ways.
- It improves a person’s cardiovascular fitness and is a great way to burn calories.
- It is an excellent resource for working on your coordination, as when you are skipping, your eyes are automatically on your feet and your brain will actually pay attention to the movement of your feet.
- Skipping using a rope has a positive impact on your breathing. This is particularly advantageous when you are performing other activities, such as running where you won’t be out of breath as much as your body becomes familiar to jumping up and down already.
- The ‘Jump Rope Institute’ states that jumping assists in the development of the left and right hemispheres of the brain, making you smarter. This can enhance awareness, increase memory, makes you more mentally alert and even improve reading skills.
- Once you get the hang of using a skipping rope, your control over what you are doing can help you remain calm in other situations as well.
Skipping is not for everybody, but practice makes perfect! Buy yourself a skipping rope and skip to that song that is constantly on replay. All you need is an empty and spacious room to skip for 15-20 minutes a day to keep yourself fit and healthy.
- Hula hoop
Shaking your hips is fun on its own, but shaking your hips with a hula hoop is even more enjoyable. Who would have thought a hula hoop would aid in weight loss? Well, it’s true. This circular hoop has many health benefits.
- Parallel to other exercises mentioned in this article, using a hula hoop has a positive impact on your coordination skills.
- It strengthens abs, glutes, obliques and even your thighs.
- Using a heavy weight hoop; which can be found in sports stores or even online, you can reshape and tone your entire body.
- Hula hooping for just 10 minutes a day is a very efficient exercise for thinning the waist.
- The 10 minutes you hula hoop a day can burn up to 100 calories.
So, when at home and you have those 5 minutes or even 10 to spare, bring out that hula hoop and shake your hips to the rhythm of the music. Always keep your back straight as your posture during this exercise matters. Bear in mind to keep the hula hoop against your back before beginning the workout. At first you may feel pain as the hoop hits your body, but you will gradually get used to it and actually take pleasure in this exercise method.
Try these five fantastic exercises for yourself and see how they benefit your body. You will feel lighter, healthier and above all, you won’t need to step outside of your home to get the body you want.