Bharat SainiLast Updated on August 19, 2023 by Bharat Saini
Exercise is an integral component of any healthy weight loss plan, but that doesn’t require joining the gym or purchasing expensive equipment to get moving.
Make use of these at-home HIIT workouts to maximize weight loss and toning of the entire body – just be sure to stay hydrated!
1. Push-ups
Push-ups are one of the most effective strength-building exercises you can perform at home. Not only will they strengthen triceps, pecs and core muscles but they’re also great at strengthening shoulders – not to mention creating muscle tone! Studies have linked muscular strength with reduced risk of cardiovascular disease.
While regular push-ups can help beginners to lose weight quickly, they can be challenging for novices to execute correctly at first. Most will need to modify push-ups for several months before progressing safely towards unmodified versions.
Make push-ups easier by performing them on your knees instead of standing on the tips of your feet, elevating your hands by placing them on a bench, chair, or table and challenging yourself with Superman push-ups, where arms are extended directly in front of you parallel to the ground.
2. Jumping Lunges
Jumping lunges are an explosive exercise that burns calories quickly while simultaneously building leg strength and strengthening the core and hips. Jumping lunges make a perfect addition to high-intensity training workouts, perfect for high calorie burning sessions!
Start in a staggered stance with your right foot two to three feet in front of your left foot, arms at your sides, chest up, back straight and core muscles engaged. Lower into a lunge position until front knee is parallel with ground while rear knee bends at 90-degree angle – then explode up, switching legs midair — left forward then right back — repeat for desired number of reps or time limit.
To reduce joint impact, consider performing this move on a mat or grass surface. Beginners can begin with five to ten repetitions on each leg while fitness enthusiasts with more experience can do more repetitions.
3. Burpees
Burpees were initially developed for testing agility and strength in the military; today they provide a full-body workout that blasts fat-burning calories away. Targeting multiple muscle groups such as arms, chest, core, legs as well as increasing bone density through its squat thrusts and push-ups component of this exercise makes burpees an effective and time-efficient exercise option.
Burpees are an effective bodyweight exercise without needing weights or equipment; try adding one to three sets for a quick fat-blasting workout, or incorporate them into your weekly bodyweight regimen.
Add shoulder-toning burpees for maximum effectiveness by holding dumbbells at your sides, and instead of jumping straight up into the air, hop your feet forward into a crouching position before immediately returning back into plank position and repeating this exercise. Keep in mind that weight loss begins by eating less.
4. Kettlebell Swings
The kettlebell swing is one of the best exercises to build muscle, burn fat and increase strength, power, conditioning and endurance. Furthermore, it can help improve mobility and decrease back pain.
Start by standing with feet hip-width apart while holding a kettlebell between your legs with palms facing each other, palms facing away. Inhale and hinge your hips backward to lift the kettlebell before driving it forward toward chest height as your hips return.
Combining kettlebell swing and goblet squat into a single movement combines strength training and caloric burning into one complete workout that takes approximately 30 minutes to complete.
5. Abdominal Crunches
Abdominal crunches are an iconic core exercise that can increase strength and trim the waistline. To reap maximum benefit from abdominal crunches, perform them correctly – this means lying on a floor with bent knees, back flat and your hands supporting your head as you contract abdominal muscles to lift shoulder blades away from chest while keeping neck relaxed.
This movement targets the rectus abdominis muscles – those long, flat muscles at the front of your abdomen which make up what is commonly referred to as “six-pack abs”. By adding crunches into your workout, crunches help strengthen core stability for improved performance and overall fitness.
At its heart lies its key advantage – this effective workout doesn’t require equipment or time spent in a gym! Navigating traffic and finding parking can be difficult enough; let alone finding one!
6. Dumbbell Rows
Dumbbell rows are an effective exercise for strengthening back muscles while simultaneously burning calories. By working your heart rate into fat-burning mode, they help you build muscle while elevating heart rates to target fat deposits in your system. Plus, they’re great at targeting core muscles – providing additional protection by strengthening spinal and abdominal muscles against injury!
Perform a dumbbell row with the chest supported to reduce stress on shoulder joint and spine. This variation of dumbbell row can help lifters with shoulder issues or those who want to add single arm dumbbell rows into their training routines.
Start by lying on a bench at 45-degree incline and holding one dumbbell in each hand, palms facing away from one another, with palms touching. Row the weight by squeezing your shoulder blades together at the top of movement – eight to 12 times on each side should do it!
7. Jumping Squats
No matter if your goal is to elevate your squat game or burn some extra calories quickly, dynamic exercises such as this dynamic one are great ways to do both! Squatting builds strength while improving explosive power. They can even be easily integrated into various types of workout routines!
The pause jump squat is an effective way to target muscles in your hip and lower body region, particularly your gluteus maximus (commonly referred to as “booty”). Additionally, they work your core by engaging the transversus abdominis and internal oblique muscle groups.
Use this exercise in your HIIT workouts for an additional cardio boost. Perform it for 20 seconds at maximum intensity before resting for 10 seconds between rounds; repeat this sequence up to five times; add additional sets as you gain strength.
8. Jumping Jacks
Jumping jacks are an efficient calisthenic exercise to quickly burn calories. Additionally, they help increase heart rate and thus place yourself into an effective fat-burning zone.
Cardio and core muscle strengthening workout, swimming is an excellent form of cardio exercise that also works the shoulders and core muscles. Swimming is one of the best at-home exercises for burning calories and helping you reach weight loss.
Jumping jacks are an effective form of plyometric training, which involves quickly stretching and shortening muscles to produce explosive movement. Jumping jacks help build strength and agility – ideal for sports such as running, tennis or soccer that involve multiple directions of movement – as well as improve bone strength.
9. Leg Lifts
Leg lifts are an effective way to strengthen lower-body strength, helping with balance and stability during other workouts as well as day-to-day life.
Leg raises can also strengthen your core muscles, helping you keep your posture upright and stable. A stronger core also aids with balance issues and can prevent back pain.
Add leg raises to your next workout for optimal results. They make an excellent complement to high-intensity interval training – a fantastic way of burning calories both during and after an intensive session!
To perform a leg raise, lie on your back with legs stacked atop each other and slowly raise and lower them towards the ceiling in 10 to 15 repetitions; this is known as a set. For added challenge, add resistance bands around ankles.
10. Yoga
Yoga is one of the best at-home workouts to help people lose weight because it helps burn calories, lower cortisol levels and enhance strength, flexibility and coordination. Furthermore, its low impact exercise won’t put undue strain on joints.
Yoga literally translates to “union.” This encompasses breathing techniques, meditation practices, lifestyle practices and wisdom as well as physical postures (asanas).
Yoga offers various health benefits that span from reduced stress to enhanced muscle tone, strength and endurance. Furthermore, regular practice of any kind of yoga may help shed excess abdominal fat when combined with a healthy diet.
