Home fat-burning full-body workout without equipment

Home workouts can not only replace gym classes in many aspects, but also effectively help you burn calories. You can exercise without equipment: just on the floor, on a mat, on a towel. There are exercises that can be done even lying on a hard couch, for example, pump abs. A cozy space for sports at home will be more than enough.

Fitnesstrener

There are no fat-burning exercises without combining with a calorie deficit.

Classic push-ups

Elena: This exercise is familiar to everyone. Its charm lies not only in the lack of equipment, but also in its multifunctionality.

Teknikk

• Take a lying down position and spread your hands shoulder-width apart. Keep your head straight.
• Bend your arms and try to touch the floor with your chest.
• Return to the starting position.
• If it is difficult for you, you can do push-ups from the knees.

Do three approaches of 10-12 times.

Mountaineer

Elena: The mountain climber exercise not only helps to burn calories, but also trains endurance and improves the cardiovascular system.

Teknikk

• Stand in a plank on outstretched arms. Tense the muscles of the hips, abs and buttocks.
• On exhalation pull the knee up to yourself and immediately withdraw it to the starting position.
• Repeat the movement with the other leg.
• Do the exercise in dynamics.

Do 2-3 approaches for 30 seconds.

Squats

Elena: This well-known exercise not only involves almost the whole lower part of the body: legs, hips, buttocks, but also improves posture, endurance and coordination.

Teknikk

• Put your feet shoulder-width apart, toes slightly apart.
• On an inhalation take the pelvis back and smoothly lower down to an angle of 90 degrees.
• Hold for a couple of seconds in this position.
• On exhalation return to the starting position.

Do three approaches of 20 times.

Classic lunges on the spot

Elena: Their main advantage is the involvement of a large lower group of muscles, such as large and small gluteal and calf muscles.

Teknikk

• Stand up, feet shoulder width apart, eyes straight ahead.
• Put one leg forward and place it flat on the foot. The other leg is stretched back.
• Squat down on one leg to a 90 degree angle.
• Return to the starting position and change legs.

Do three approaches of 15-20 times for each leg.

Of course, one workout is not enough to create the body of your dreams. It is important to watch your diet for a calorie deficit, which combined with exercise will lead to the desired progress. Do this small list of exercises on a regular basis to the best of your physical ability and the results won’t be long in coming.