Working out at a health club can be an intimidating experience. Fortunately, you can get a great workout at home with little to no equipment. You can work your entire body without having to set foot in a gym. All you need is a heavy set and a light set of dumbbells and some dedication to shed pounds in the comfort of your own home.
Step 1
Perform dumbbell squats. Stand with your feet shoulder-width apart, holding your heavy set of dumbbells. Inhale and sit your hips back until your knees are at a 90 degree angle. Exhale and press yourself back up to a standing position. Repeat for three sets of 15 three times per week.
Step 2
Perform bent over rows. Stand in a half squat, slightly bent over, with your back straight. Use your heavy dumbbells. Hold dumbbells in each hand with your palms up, hanging in front of you. Exhale and squeeze your shoulder blades together and pull the dumbbells back. Keep your elbows close to your body. Inhale and bring the dumbbells back down to the starting position. Repeat for three sets of 15 repetitions three times per week.
Step 3
Perform push ups. Start on all fours with your palms shoulder-width apart. Press up so that your weight is distributed between your hands and your toes. Inhale and lower your chest down to the floor as low as possible. Exhale and press yourself back up to the starting position. Repeat for three sets of 15 repetitions three times per week.
Step 4
Perform standing dumbbell overhead press. Stand with feet shoulder-width apart with light dumbbells at your sides. Raise the dumbbells up until your elbows are bent at 90 degrees. Face your palms forward. Exhale and press the dumbbells overhead until your arms are straight. Inhale and bring the dumbbells back down to the starting position. Repeat for three sets of 15 repetitions three times per week.
Step 5
Keep your heart rate up during your workout to burn more fat. Perform one minute of jumping jacks between each set of an exercise.
Step 6
Perform planks. Start in a push-up position and lower your self onto your elbows. Hold this position for 30 seconds. Perform four sets of 30 seconds three times per week.
Step 7
Eat healthy. Consume lean proteins, complex carbohydrates and colorful fruits and vegetables to fuel your workouts, increase your metabolism and aid in muscle recovery.
Step 8
Weigh yourself weekly to track your progress. Step on the scale in the morning upon rising but after you have used the bathroom for your true weight.
Tips and Warnings
- Increase your daily water intake. Drink one gallon of water per day to decrease bloating associated with dehydration.
Things You'll Need
- A heavy set of dumbbells
- A light set of dumbbells
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