If you can't get to a gym or the weather doesn't permit you to get out, there are many ways to shed pounds and burn fat inside your home. A good fitness program doesn't require much equipment. Develop a program to achieve fitness using your creativity from the comfort of your own home. Do aerobic exercises, and see results quickly with only 30 minutes of work a day and a healthy diet.
Step 1
Throw out all empty calorie foods your in your house. Go through your pantry and get rid of all the sugary, fried and salty snacks. Other potentially high-calorie foods include white bread, bagels, pastas, canned juices and sodas, and high-sodium frozen dinners. Even pre-made diet foods can have a very high sodium content. Getting them out of your house and out of your reach will make snacking on unhealthy food at home impossible. Try fruit, vegetables, almonds, yogurts, granola, low-fat cottage cheese and whole grains for snacks.
Step 2
Log what you eat. Keep a tally of your food intake to see exactly how much and what you are eating. Most foods' nutritional value is clearly stated on the packaging and fruit and vegetable information is easily accessible. According the Mayo Clinic, you need to burn 500 to 1000 more calories a day than you consume to lose between 1 and 2 lbs. a week. Keep your caloric intake between 1,400 and 1,800 calories per day for a woman and between 1,600 and 2,000 calories for a man. You need calories to fuel your workouts, but eating healthy will ensure that the calories you consume are not fattening.
Step 3
Build up a sweat by jumping rope--an effective way to burn many calories from the comfort of your home. It gives your entire body a workout--from your calves, legs, core and stabilizer muscles to your shoulders and arms. Work your way up to being able to jump rope for 15 minutes.
Step 4
Perform step aerobics. Incorporate light hand weights, and put on music to step to the beat. The step increases the difficulty of regular aerobics on a flat surface and can be increased or decreased depending on your fitness level. There are several step routines to choose from. Pick one that keeps you moving for 20 to 30 minutes.
Step 5
Do mountain climbers. Assume a push-up position with you hands slightly farther than shoulder-width apart on the floor. Keep your arms locked and bring your right knee up to your chest. Quickly switch legs into the exact position with your left leg coming toward your chest and your right leg shooting back. Do the movement continuously for 30 seconds and work your way up to two minutes. Do three sets.
Tips and Warnings
- Stretch before and after your workout. Eat small meals more often; this keeps your blood-sugar level throughout the day
- If you feel out of breath, slow down the intensity
Things You'll Need
- Jump rope
- Light dumbbells
- Step
- Yoga mat
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