5 Fat Burning exrcise to do at Home!

I’m am going to go through 5 simple fat burning exercises. Don’t worry if you don’t know how to each of the exercises, there are video below each exercise explaining how to the simple exercise without the progression. Please note I have made none of the videos, as im in the process of making my videos now. But the videos I have chosen I have carefully picked.

1. Squat

Start out by standing with your feet shoulder-width apart and hold arms out in front of you. Hold your head straight while you maintain the natural arch in your back, knees soft. Inhale as you bend at the knees and hips to a sitting position, or as low as you can comfortably go without pain or discomfort. Allow the arms to swing forward for balance. Your buttocks never drop below the level of your knees, and your knees do not extend beyond the toes. Exhale, slowly rising to a standing position with your knees and hips straight, allowing the arms to drop back to your sides, but also ensuring your knees DON’T lock out. Ideally, you can do this in a repetition range of around 12-15 x 3.

Progression

Instead of simply having your arms out in front of you, why not try using weights. Do the same exercise but keep the weights at your side; you will feel more resistance in the upward phase of the exercise.

If you dot want to use weights, then go from a squat into a burpee, doing a few of these will really tire you out!

You can also perform the exercise with or without weight but slowing down on the downward and upward phase, this really works the body.




2. Classic Star Jumps!

If you don’t know how to do a star jump, just have a look at the video below. This is a pretty simple exercise to do. You will want to keep it in the same rep range as before

Progression

Star jumps can be mixed and stuck into almost any sequence. How about going from a star jump into a push up, or a start jump into a burpee, or even a star jump into a sit up. This exercise can be performed almost anywhere, where you have the space to jump up and down!




3. Lunges

The video shows reverse lunges, but you can perform lunges in front of the body or even to the side. Lunges are a great way to work the glutes, quads and other major legs muscles.
Again using the same rep range, lunges are a great exercise to burn fat and tone those thighs and glutes.
Progression

Progression is pretty much the same again. Like with the squats, you can slow down the downward and upward phase of the lunges (real killers!)
Also, using weights is another progression.





4. Right and Left Oblique Crunch

Now this exercise for the beginner will be hard just performing the exercise, but once you have mastered it there are ways to progress it, such as holding the crunch in the same position for a period of time, and slowing down the exercise, but for now concentrate on mastering the basic, as this will be a hard exercise to perform!




5. Classic Push Ups

Now most people this exercise is boring and a lot of people get put of by the thought of push ups and crunches. But I don’t simple tell my client to do push ups, and incorporate and simple push up in to a series of exercises like star jumps for instance. But for those of you that do like push up then, this exercise is great for those bingo wings / triceps.
Progressing this exercise by slow the phases again, or joining the exercise with another. You can also do a push up with a twist as the video below shows, these really work your heart and your muscles.




Each exercise can be performed a number times, but what I like to do with my clients, is pu them through a circuit, performing each exercise once at 12-15 reps, having a 2 minute break and then doing it again, continuing this untill you fail.

But you can perform the exercise in any way which is comfortable for you.

Until next time,

Take Care

Chris Sherlock
1-2-1 Fitness Personal Trainer