The festive season passed by recently and you could not resist your taste buds and had all the delectable dishes and sweets. In the meantime, that resulted in adding more to your weight with a layer of fat in your body. Or you have been eating a lot go junk food for lunch and dinner and that added some extra weight and you do not like those love handles and a protruding belly.
Here are some tips to get you leaner and get you back to shape, but always remember that it’s not the amount of workout session you put yourself through but what you eat as well. Being fit and healthy will add an extra amount of confidence in you and intense workout sessions will make you feel energized throughout the day. But always remember-
“Workout constitutes for 30% and the rest is what you eat.”
You will have to consume a high protein diet and reduce the amount of carbohydrates that you have been eating daily.
Top 8 Home Based Workouts
Here are some home based workouts that you can easily do at home to stay physically fit at all times:
Pushups are one of the great exercise that will help you to build muscle strength. This workout is super easy and all you are going to need is some space to do this workout. Pushups hit your chest muscles, shoulders, triceps and abdominal muscles. So much, in just one exercise. Isn’t that great? Pushups are a great way to reduces the excess fat deposit on the chest. There are variations of pushups that you can do to hit the other muscles of your upper body.
Some are listed below: –
- Inclined Push-ups
- Wide Grip Push-ups
- One Legged Push-ups
- One hand Push-ups etcetera.
Also Read: Full-Body Toning Workouts
Squats are among the class of exercise which adds a great amount of push to your workout routine as it helps to strengthen the lower body muscles, aids in reducing weight and burn calories, tone the legs, help build stamina, improve flexibility and many more. This is one of the easiest exercise one can perform at home as it does not include any equipment, all you need is some space at home. Squats works out the glutes, calves, and quadriceps. Add this workout to shred the extra fat and get leaner. There are variations of squats you can do.
They are as follows: –
- Standard Squats
- Weighted Squats
- One Legged Squat
- Squat Jumps
3. Rope Skipping
The reminiscence of your childhood must include rope skipping. Remember the times when you would just rope skip for fun? I bet you do. This is one of the most amazing exercises when it comes to getting leaner. All you need is a skipping rope. Rope skipping is a high intensity training workout and it works the entire body, hitting every muscle from top to bottom. You will be hitting your arms, glutes, abdominal muscles, legs etcetera. This one is easy too.
There are other variations of rope skipping you can do: –
- Speed Jump Rope
- Weight Jump Rope
- Single Leg Jump Rope
- Scissors Jump Rope
Running is one of the cardiovascular activities that train the entire body and hits every muscle to make you look leaner and fit. It has been noted that those who ran a few miles every day have gained muscles and reduced weight over time successfully. Running is super easy, all you need is a pair of shoes and some running gear.
Although, it is really important to stay hydrated during such an intense workout session. Running is helpful in building stronger core, glutes, calves and is beneficial for building the strength of the overall body. Make sure you count the number of miles you ran and feel accomplished.
Lunges are a great workout to train the glutes and calves. It also improves the tone of the leg and it is really helpful in building stronger lower body muscles. Lunges are super easy too, there is no requirement of equipment: all you need is some space to perform it. It is great way to reduce the fat deposit on your quadriceps and glutes.
There are variations of lunges you can do, they all beneficial and super easy: –
- Backward Lunges
- Forward Lunges
- Weighted Lunges
- Walking Lunges
Burpees are killer exercises; it looks easy but does not let it fool you. Just like running, burpees hit the entire body. Burpees are compared to the same workout one does while swimming. It engages the entire body muscles. Do three sets of five each and work our way over through by increasing the repetitions over time. They are great for conditioning of the body, help you burn extra calories and make you stronger.
Burpees can also be done in variations:
- Burpees Pull-ups
- Burpees Push-ups
- Burpees Knee-ups
Planks are an excellent abdominal and core exercise. They are super easy to perform and require no equipment at all. This can be added to any workout routine. Planks also conditions the shoulder muscles but its major conditioning is concentrated on the abs. It is one great exercise to get you a step ahead to become leaner and fit. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it does boost your calorie burn a bit.
Planks can also be done in variations: –
- Plank with Leg Lift
- Plant with Arm Lift
- Weighted Planks
Also Read: Healthy Habits Of Super Healthy People
8. Mountain Climbers
Mountain Climbers are a killer exercise that gets your heart rate up fast while also firing nearly every muscle group in the body—deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors. It’s truly a fully body workout!
Mountain Climbers are also a very accessible exercise; you can perform them anywhere because they require only your bodyweight. Learning how to do Mountain Climbers will give you that magic combination of strength training, cardio and core strength all rolled into one!
“Push harder than yesterday if you want a different tomorrow.”
Written By- Ankit Dhali