“I don’t feel like exercising today.” We are all guilty of having this mindset at times, it is even true for us. trainers. The hardest part of exercising is making the mental commitment to do it. We spend so much time convincing ourselves why we can’t exercise, when really, we could have already completed a “mini-workout“With that waste of time and brain power! The second hardest part is getting there physically. That’s why we’ve created the most effective weight loss workout you can do at home.
The truth is, if you never stepped foot in a gym or studio again, you could still be the strongest, most sculpted version of yourself. How? ok this Low impact, high-intensity weight loss training will leave your muscles shaking, your body dripping, and your mind pumped with endorphins. The best part? That requires zero equipment And it can be done in the comfort of your own home. Read on for this 15 minute full body weight loss workout, then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Nothing warms up the body more than a plank at the beginning of a workout. Place your hands below your shoulders and your feet hip-width apart. Your heels should push back, your hips in line with your shoulders, and your abs tight. Hold this position for 30 seconds as you breathe in towards your rib cage and exhale through your mouth to create that fire in your belly.
Related: This non-aerobic exercise is a game changer for weight loss, according to a new study
Next, move on to push-ups to continue working your core and add your chest and arms. To prepare, place your hands wider than shoulder width (they should be as wide as the mat) with your elbows out to the sides. You can choose to do them at the top of your thighs (knees bent and feet together) or with your legs straight. Do 10 reps and pulse 10x at midpoint for 2 rounds.
The following exercise is the best for toning the back of your arms. Sit on your butt with your knees bent and your feet flat on the floor. Put your hands behind you with the fingertips facing your buttocks. Pressing your feet into the ground, lift your hips and push your weight back onto your wrists. Now bend your elbows, keeping your hips up and pushing your elbows back, and straighten your arms again. Complete 8 reps and 8 pulses at the midpoint for 2 rounds.
Related: Shed Belly Fat With These Secret Cardio Tricks, Trainer Says
Moving on to the lower body, let’s do my favorite kind of squats for skinny thighs and glutes. Stand with your feet wider than your hips and your toes pointed out. Bring your hands to the center of your heart. Lower your hips so they are in line with your knees and press your knees back. Hold this for just a second, stacking your shoulders over your hips and pulling the crown of your head toward the ceiling. Stretch your legs up and squeeze your glutes at the top. Do 8 reps and 8 pulses at the bottom for 3 rounds.
This exercise will accentuate your glutes in no time. Lie on your back with your knees bent and your feet hip-width apart and flat on the floor. The fingertips should be able to brush the back of the heels. Relax your shoulders and press your forearms and palms into the ground to activate them. Push through your feet, lift your hips, and engage your glutes, hamstrings, and abs. Squeeze your glutes at the top and slowly lower back to the starting position. Complete 8 reps and 8 pulses at the top for 3 rounds.
Related: Get Rid of Bat Wings With This 10-Minute Daily Workout
Of course, there should be a little burst of cardio to get your heart rate up and continue burning fat. Begin this move in a plank position with your arm straight and alternate bringing one knee in toward your chest and then out, switching legs until you’re essentially “running.” The goal is to go as fast as possible. Move for 30 seconds.
It’s almost here, but no workout would be complete without core work. Lying on his back, he brings his hands behind his head with his elbows open. Bring your left elbow toward your right knee as you lift your left shoulder blade off the ground and bend your right leg. Keep your left leg straight in front of you and along the floor. Now switch to the other side, connecting your right elbow to your left knee. You can hover your straight leg an inch above the floor for an added challenge. Continue alternating legs for 30 repetitions.
Fire up your core and push yourself one last time with a plank. Place your forearms parallel on the mat with your shoulders directly over your elbows and your palms facing down. Push your heels back, engage your legs, and engage your core. Hold for 30 seconds, breathing back into your ribcage and exhaling through your mouth.
Do this workout again tomorrow, because remember: No gym, no problem! And if you’re in the mood for more exercises at home, try these:
6-Minute Sit-Ups – No Equipment
Best 10-Minute Core Workout for Sculpted Abs
jaquie smith
Jacquie Smith is an IIN Certified Integrative Nutrition Health Coach and Fitness Instructor specializing in barre, yoga, and pre/postnatal exercises. read more
