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Home Workout to Lose 10 Lbs.

by
author image Jeremie Guy
Jeremie Guy has been a certified personal trainer since 2011, but has been active in gyms and athletics since he could walk. His articles have appeared on a number of websites, and he ghostwrites part time. During the summer of 2013 he rode a bicycle from Providence, R.I., to Seattle, Wa.
Home Workout to Lose 10 Lbs.
A young woman is exercising in her living room. Photo Credit DAJ/amana images/Getty Images

Working out at home can be just as effective as working out in the gym, and the same rules for fat loss will apply. You must combine healthy eating habits with a regular exercise regimen so you can burn off more calories than you consume and lose your target poundage. To burn the most amount of calories at home, you want a workout that mixes cardiovascular exercise with strength training.

How to Lose Weight

To shed one pound of fat you have to burn 3500 calories more than what your body needs. The safest way to reach that mark is to cut out an extra 500 calories a day for seven days. Eat 250 calories less, and burn at least 250 calories with your workout to lose one pound each week. After ten weeks you will have reached your goal. If you can't workout every day you have to make up the difference for the week through what you eat and how long or intense you make your workout.

Cardio Considerations

Cardio will be the main way you can lose weight at home. Walking, jogging or running around the neighborhood are all cardio examples, but factors such as weight, gender, amount of muscle tissue and intensity all play a role in how many calories you will burn. For an average person weighing 180 pounds, walking will burn 9.7 calories, jogging 13.9 and running 17 for each minute of exercise, according to ACEfitness.org, but these figures are on the high side compared with other estimates. Stanford University, for example, estimates that the same 180-pound person would burn 7.6 calories walking.

Squat Star

While cardio is an effective way to lose weight, calisthenics will also burn a good deal of calories. For this exercise, stand with your feet shoulder-width apart and your hands at your side. Push back your glutes and lower them until your thighs are about parallel with the ground. Driving through your heels, jump as high as you can and spread your legs outward, simultaneously raising your arms up and out. Lower your arms and legs and land with your feet shoulder-width apart, rolling your weight back into your heels and repeating for the desired repetitions. If you weighed 185 pounds you would burn roughly 7 calories each minute you do this.

Mountain Climbers

Get on the ground at the top of a pushup position. Your hands should be directly below your shoulders. Bend and bring your right leg forward so that your knee is below your chest with your foot on the ground. Keep your hands planted in place, and jump your lower half into the air, switching your legs. Repeat as fast as you can for the desired repetitions or time. If you weighed 185 pounds you would be able to burn about 12 calories each minute with this.

The Burpee

Start by standing straight with your legs hip-width apart. Lower your glutes until your hands can touch the ground. With both hands on the ground, kick both legs back so that you form the top part of a pushup. Keep your core tight throughout. Reverse direction, bringing both legs back under your body and standing straight again, trying to keep your weight in your heels as your rise. Repeat for desired repetitions. Like the mountain climbers, this will also enable you to burn approximately 12 calories per minute if you weigh 185 pounds.

Time Necessary to lose

If you reduced your calorie intake by 250 each day and did the the three calisthenic exercises, you would have to exercise for 25 to 30 minutes a day for seven days to lose one pound of fat. Cardio comes out to walking for 26, jogging for 18 or running for 15 minutes every day for seven days to reach the 250 calorie mark each week. Combining cardio and calisthenics will enable you to lose the ten pounds faster

Tips and Safety

Home Workout to Lose 10 Lbs.
Maintain proper form throughout all exercises, and ask a friend or spouse if they can watch your technique for quality assurance. Photo Credit George Doyle/Stockbyte/Getty Images

Practice each exercise at a slower pace the first few times to make sure you are doing things correctly. Maintain proper form from your first rep to your last rep. Keep a tight core for each exercise and don’t sag or round your back. Also, stay hydrated throughout your workout, and warm up before any activity.

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