With just seven exercises, you can do a fat burning workout at home. And no, you don’t need a big, clunky piece of cardio equipment to do slow, boring aerobic training.
Many people do not have time to go to the gym continuously and want to do workouts at home. But how many exercises with dumbbells can you add to your workout at home? I’ve put together some training options that you can do at home. Options include dumbbell workouts and exercises that don’t require any external resistance. I have provided several options so that there can be variety even in home workouts.
In fact, this entire workout can be done with just your body weight, but for a more advanced challenge, you can use dumbbells in some of the exercises.
The workout doesn’t use any machines, as it allows you to use more muscles per exercise when doing standing exercises or push-ups instead of pec-dicks at your local gym.
Here’s a workout.
1) Bodyweight Squat
2) Pushups or Kneeling Pushups
Do exercises 1 and 2 back-to-back without rest. Aim for 8-12 repetitions per set. If you’re advanced, you can use dumbbells for squats and more difficult pushups, such as decline pushups, to increase the difficulty of the workout. For beginners, stick to bodyweight squats and kneeling pushups.
Do squats and pushups back-to-back without rest, but rest 1 minute before repeating the exercise again. Then rest for one minute, and repeat one more time. Then you should have done this superset (it’s called when you do two exercises back to back) 3 times.
However, beginners should do all the exercises only once in the entire workout. Only advanced fitness levels can use the 3 superset system.
3) Split squat
4) climber
The split squat is also known as the stationary lunge. For this, you have to take a step forward and separate your legs. If you are a beginner, use a wall for balance. If you’re advanced, you can hold dumbbells in your hands during split squats. Do all repetitions on one side and then repeat on the other side. Drop your hips straight down and use your glutes and hamstrings and quadriceps to push your body back up. Do 8 repetitions per side.
For mountain climbers, get into pushup position. Brace your abs as if someone is about to punch you in the stomach. Maintain this throughout the exercise. Lift one leg off the ground and bring that knee up to your chest. Touch the feet down. Slowly return to the starting position. Alternate sides for 10 repetitions per side.
Do exercises 3 and 4 as another superset, and do it 3 times — same as above — only if you’re advanced.
5) Reverse Lunge
6) Close-Grip Pushup
A reverse lunge is a moving split squat. Stand with your feet together. Take a step back with one foot. Lower your hips and bend both knees. Then squeeze your butt and the thigh of the front leg (the leg that didn’t go anywhere) and pull yourself back to the starting position. Do 8 reps on one side and 8 on the other. Beginners use a wall for balance. Advanced can hold dumbbells in hands.
The close grip pushup is similar to a normal pushup, except your hands are shoulder-width apart, not wider. Keep your elbows at your sides. This works your triceps (the back of your arms) more. Do 8-15 repetitions.
Advanced fitness level 3 can do supersets. Beginners just one set of each.
7) Jumping Jack
Finish the workout with a classic jumping jack exercise. Beginners do 20 and then stretch. Advanced fitness level can do 50 jumping jacks, take a 30 second break and repeat up to 3 times. Then finish with stretching for your tight muscle groups.
This workout shouldn’t take more than 24 minutes, but it will boost your metabolism for 24 hours.
Source by Craig Ballantyne
