High fat burning exercises you can complete at home

Choosing to lose weight to maintain a healthy lifestyle and improve long term health doesn’t have to mean joining a gym and spending hours working away on machines. Sometimes choosing to maintain health and fitness can be easier fitted in when the workout venue is your very own home. Whatever exercise you choose the best way to achieve burning more fat is to incorporate aerobic (also known as cardio) exercises into your daily exercise routines. Aerobic exercise raises the heart rate, it is physical and allows the blood to pump oxygen around the body faster and increases breathing, improving overall fitness and health. Aerobic exercise also allows the body to continue burning fat for longer periods after exercise.

So what are the best exercises to burn fat when working out from home?

There are many exercises to choose from when it comes to working out at home and to achieve the best balance in your workouts it is best to mix up different exercises to allow your body to work in a variety of ways. Below you will find a few ideas to get you started…

(Remember to check with a health professional before starting any new exercise and remember to adapt exercises and amounts to suit you as an individual).

Jumping Jacks

The classic old school jumping jack also known as a star jump is a great way to increase your heart rate. They work the whole body including legs and arms and while they get your heart rate up they will also help to shape and tone the legs and glutes. Try bursts of 50 in 5 sets to really get the heart pumping.

Bear crawls

Yes, you are going to pretend to crawl like a bear to burn fat. Place your hands on the floor and using your feet and hands in an alternate walking motion crawl forward. Once you have a got a good rhythm you can speed it up to really increase the heart rate. Mix it up and move backwards as well as forwards to work the different muscle groups. Aim for bursts of crawling with short rest periods in between to really work the whole body.

Mountain Climbers

Increase the heart rate quickly and provide an intense attack on all muscle groups including the arms, legs and core. Place your hands on the floor and then place one leg forward and one leg back (think of a sprinter about to start a race position) alternate the legs by jumping them forward and back. You will soon have your heart pumping and your legs burning with this clever all-round fat burning exercise, try 5 sets of 20-30 reps.

Burpees

The exercise dreaded by many but actually one of the very best exercises for an all-round body workout that very quickly increases heart rate and fat burning. Start standing and crouch down placing your hands on the floor, jump the feet backwards so the body represents the start of a press-up position, jump the feet back into your hands and then jump up taking your arms above your head add a jump and crouch down and repeat. Aim for 5 sets of 10 reps with a very short rest period between, once comfortable the sets and reps can be increased by building it up gradually.

Remember this is just a starting point so the sets and repetitions of each exercise can be adapted to suit you as an individual and your fitness level. Other high fat burning exercises you could incorporate in are jumping squats, plank variations, crunches and lunges. Online you can find lots of videos and tips to help you perfect the positions of each exercise.

Have fun and remember exercise is individual so only complete what is right for you.

 

 

Increase the body’s fat burning rate with HIIT workouts

Living a healthy lifestyle is one of the best ways to enhance living a longer, healthier life. With so many pressures on us daily to look good, feel great and be successful it can often be overwhelming to achieve the end of results of maintaining a healthy lifestyle.

The health of your mind and body should always be the main focus when choosing to exercise rather than aiming to achieve the look of another body or chosen ideal. Being yourself and focusing on what is right for you as an individual is the best way to achieve a healthy mind and body for long term health benefits.

Whether you are aiming to lose fat for your health or maintain a healthy body weight for you – choosing to eat a balanced diet full of nutritional goodness and incorporating exercise into daily life is the best way to achieve this.

Maybe you are aiming to lose body fat to improve the health of your vital organs? Or maybe you have an operation or fertility treatment about to start? Whatever your reasons improving the body’s ability to burn fat can be done by incorporating HIIT exercises into your workouts.

What is HIIT? HIIT stands for High Intensity Interval Training and is a form of exercise that is great for burning fat if you are prepared to give 100% effort during short 20-30 minute workouts 3 times a week. Intense exercise periods are followed by short recovery periods that keep the heart rate up and allows the body to burn more fat that also continues after rest.

HIIT exercises get your heart pumping and target the whole body in regards to health, fitness, and strength. The options are endless when it comes to how you exercise and whether you choose to work in the gym or at home, the results with HIIT exercises will be clear to see (if balanced with a healthy lifestyle). With so many variations of exercises, it is easy to adapt them to suit individual requirements or cater for individual health/ medical conditions.

Working out using HIIT is a great way to incorporate exercise into your day as the workouts are intense but short, great if you have a busy lifestyle. Not only are the workouts easy to achieve the health benefits go far beyond increasing fat burn. HIIT can also help to lower blood sugar levels, build muscle strength, tighten muscles and increase fitness levels, not bad for a 20-30 minute exercise blast.

One of the most important aspects of HIIT is that when you work out you give 100% but then you also allow your body time to recover. It is recommended that HIIT exercise should be completed 3 times a week with at least 1 rest day in between each session to allow the body to fully recover. This doesn’t mean you can’t exercise in between but choose something gentle on the body such as swimming, cycling or walking.

Exercise should be enjoyable and not damaging to the body. Always check with a health professional before starting anything new.

The HIIT and healthy way to work out and burn fat so give it a go!

 

Increase your motivation for exercise and boost mood by taking your workout outdoors.

Maintaining the motivation to keep up exercising can at times be challenging. What with the everyday pressures juggling work, study or family commitments choosing to miss a workout can sometimes be the first thing that gives, but actually continuing to make time for exercise can really help you to manage the challenging times a lot easier.

Deciding to get the heart pumping and maintain a healthy lifestyle is great and not only does it keep the heart and body healthy it is also one of the best ways to keep your mind healthy due to the endorphins released during exercise.

How about taking your workout outdoors to really embrace the mood-boosting environment of the great outdoors? Being outdoors has long been proven as a great way to calm the mind, and choosing to exercise outdoors could really help to increase your motivation and have a positive impact on your mood after.

Pounding a treadmill in the gym is fine but running through the shade of a cool woodland area on a warm day will definitely add a new dimension to your exercise time. Not only will it be visually beautiful but the natural sounds around you such as birds and the breeze through the tree canopy will help the mind to relax and unwind improving mood after. So leave the headphones behind for this one.

Increasing the social aspects of exercising can really help motivation and joining a group such as a football, rugby, running or cycling club will really help you to feel more motivated to maintain exercise and continue to keep healthy, not only will the exercise boost your mind but the social interaction time before, during and after will continue to enhance mood.

Another great way to boost motivation is to sign up to a boot camp or exercise class, partaking in group exercise not only has a social benefit but it can also bring a new aspect to your weekly exercise workouts creating much more dynamic workout for your body and mind to benefit from.

Consider asking a friend or colleague if they would like to head out for exercise after work or university and then go straight out for a run, cycle or even head to a park and complete some challenges against one another, such as interval training or a bleep test.

The key to feeling inspired and motivated is to keep things varied and challenging, the routine of exercise can sometimes become boring and monotonous so mix things up and take your workout outdoors a couple of times a week. And don’t forget adding in a social element will also increase motivation and the mood-boosting benefits of exercise.