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Home Exercises for Rapid Weight Loss

by
author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
Home Exercises for Rapid Weight Loss
Lose weight at home with the right exercises. Photo Credit fitness image by Tomasz Wojnarowicz from <a href='http://www.fotolia.com'>Fotolia.com</a>

Overview

The faster you want to lose weight, the harder you are going to have to work out. Being that you are at home, you need to use your body weight for your exercises. This takes a little creativity and help from household items. The key is to get your heart rate elevated and keep it elevated. Stick to a healthy diet to succeed with your weight-loss goals.

Gliding Runs

The gliding run, a leg- and glute-toning exercise, gets your heart pumping fast. To perform this exercise, you will need a slippery floor surface and two face towels. While standing on the towels, slide your legs into a split stance as you lower yourself into a lunge. Quickly reverse the motion to stand back up and slide your legs the other way. Move back and forth in a steady but controlled motion and pump your arms as if you were running outside. When doing this exercise, keep your core tight and back as straight as possible.

Sliding Low Runs

Sliding low runs are variations of gliding runs. You can do these in the same location as the gliding runs. After placing your hands shoulder-width apart on the floor, position your legs as if you were in a racing block on the track. One leg should be forward and one should be behind you. Keeping your hips low and core tight, quickly shift your feet back and forth under your body by sliding them on the floor. For a variation, move your opposite knee toward your opposite elbow.

Reverse Pushups

Reverse pushups work the arms, legs, abs, back and shoulders at the same time. These build muscles and rapidly increase your heart rate. They are performed from a face-up position on the floor with your knees bent and feet flat. After placing your hands on the floor behind your shoulders with your fingers pointing toward your body, lift yourself up in the air. When doing this, try to fully extend your arms and legs, arch your back and look at the wall behind you. Hold for a second, lower yourself all the way back to the floor and repeat.

Resisted Grand Plie Squat Jumps

Grand plie squat jumps get your heart rate elevated and work your thighs and glutes. By adding a gallon jug of water to the exercise, you make it even more intense. While standing with your legs split into a wide stance, turn your toes out and hold the jug in front of your body firmly with both hands. Slowly lower yourself into a squat and lightly touch the floor with the jug. Quickly swing the jug above your head as you simultaneosuly leap into the air. Land with your feet on the floor and repeat.

Sprints

Sprints are high intensity bursts of running that increase your metabolism well after you finish them. To do sprints, head outside. Start with a light jog to warm up your body, then run as fast as you can for a set time or a set distance. Once you are finished, rest for twice as long as your sprint and repeat. Continue this pattern for a series of sprints and finish with a light cool-down jog.

Double Leg Tucks Jumps

Double leg tuck jumps work your legs and abs while burning significant calories. They are performed from a standing position with your feet about hip-width apart. After lowering yourself into a squat, jump in the air forcefully and pull your knees into your body. As soon as you land, lower yourself and repeat.

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