Effective exercises at home, home fat-burning workout for the whole body 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.

fitnes trener

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

Kazalo vsebine

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.

Tehnika

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.
Vrnite se v začetni položaj.
If it is difficult for you, you can do push-ups from the knees.

Do three approaches of 10-12 times.

Gorski planinec

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

Tehnika

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.

Kvadrati

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.

Tehnika

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.

Tehnika

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.