No Equipment Fat-burning Workout At Home

Many studies show that the best way to lose weight and burn fat is to choose exercise routines that incorporate many muscle groups and will spike your heart rate. Being in good form includes using your body to do the desired or desired activities. Therefore, it should be evident that training solely with your weight could prove beneficial.

These fat-burning workouts are designed to help you start making progress with just your body weight. Be sure to watch the video until the end to find out the differences between the beginner, intermediate, and advanced levels of these workouts.

Before beginning the main exercises, performing a warmup is always recommended.

In this video, THREE exercises have been exclusively selected for Warmup which should be performed for 30 seconds for each round.

The exercises are as follows:

1. RUNNING ON THE SPOT
2. HIGH KNEE MARCH
3. WALKING JACKS

After performing warm-up, it’s time to move to the MAIN exercises. SIX exercises have been exclusively selected for that perfect burn. Each of these six exercises needs to be performed for 30 seconds. It is important to take a 10-second break between each exercise and after completion of one round, there should be a break of 60 seconds before starting on the next round.

Here are the top 6 cardio exercises and the benefits they provide:

1. RATCHET SQUATS

Squats are a functional workout that can increase calorie expenditure, aid in injury prevention, strengthen the core, and enhance balance and posture. Although the lower body's obvious target muscles are there, performing this compound exercise effectively also requires you to activate several muscles above your waist.

2. PLANK HOPS

Plank jacks are one of the few exercises that combine the advantages of both aerobic and strength training. This easy exercise is a great method to tone your arms, legs, and core while simultaneously raising your heart rate. You'll contract your abs, back, and hips during this exercise to keep yourself in a steady position. You will also be using your arms and legs to jump, which will help to tone your muscles.

3. PUSH-UPS TOE TOUCH

Push-ups are a strength-building compound exercise that is typically performed at body weight. When done correctly, it works the pectoral muscles, triceps, and shoulder muscles. It also provides the work of all muscle groups focused on balance, core strength, cardio endurance, mobility, and flexibility. Starting just like a standard push-up, “push-up toe-touch” works your pecs, triceps, shoulder, lower back, and core muscles. It is a fast and effective way to build strength and stamina.

4. CROSS CLIMBERS

They are an advanced, high-intensity exercise that will get your heart rate up and add intensity to your workouts. Mountain climbing is a compound workout that engages several joints and muscle groups at once. They target core muscles, such as the back, hips, and abs, as well as glutes, leg muscles, and even your shoulders. This workout is excellent all-around because it will improve your agility and leg endurance.

5. POWER JACKS

They combine the glutes and legs, two of the major muscular groups in the body, into one powerful unit. It is a vigorous exercise that will increase your heart rate and significantly help you burn calories. You'll get to tone your muscles in addition to burning fat. To maintain your heart rate and the aerobic benefits of this workout, just keep moving quickly.

6. BUTT KICKS

These are effective aerobic exercises that use only your body weight as resistance while strengthening your muscles and increasing your cardiovascular fitness. This explosive exercise strengthens your glutes, hamstrings, and quadriceps in addition to acting as a dynamic stretch.

You'll feel energized and motivated throughout the day if you try these exercises in the morning (or whenever you have some free time). It is imperative to keep in mind that maintaining a healthy weight and excellent health requires both a balanced diet and regular exercise. If you watch the video to the end, you’ll see the correct way to perform these workouts with some additional expert tips.