Life can be hectic. You do not have to belong to a gym or make time to get to a gym in order to lose fat. Fat loss can occur by exercising at home. With a home workout routine, you can exercise when you want and how you want. The key to losing fat with a home workout routine is to designate a space for your workout and make a decision on the types of exercises you want to perform. With motivation and dedication, you can lose fat at home.
Step 1
Designate an area to work out. If you have a spare bedroom or space in your basement, make this your workout spot. If you have any equipment, such as machines, weights, exercise balls, resistance bands or workout DVDs, place them in your newly designated workout spot. If you don't have extra space, clear out an area of your family room. Move furniture and make sure there are no electrical cords that you can trip over.
Step 2
Plan to exercise regularly. For weight loss, the American College of Sports Medicine indicates you should exercise five days per week. Your exercise sessions should last 60 to 90 minutes.
Step 3
Engage in cardiovascular exercise. If you have a treadmill, jog or walk briskly on it. You can also choose to walk or run in place or take a few laps around your neighborhood. Turn some music on and dance or work out to an exercise DVD. You can also choose to play a sport in your back yard, engage in household chores or gardening. Cardiovascular exercise is any form of exercise that causes your heart rate to elevate and your body to break a light sweat.
Step 4
Perform strength-training exercises. Strength training should be performed two to three days per week, according to the National Academy of Sports Medicine. Strength training can help you burn calories and build a more toned body. If you have dumbbells, complete triceps curls, biceps extensions and squats using your weights. You can also choose to exercise using simply your body weight. Body weight exercises include pushups, situps, lunges, squats and crunches. Perform all exercises in two sets of 10 repetitions.
Tips and Warnings
- In combination with exercise, you will need to modify your diet for successful fat loss. Your diet should be low in high-calorie and sugary foods and high in protein, carbohydrates, lean meats, fruits, vegetables, whole grains and low-fat dairy products.
- To prevent injury, always warm up and stretch prior to exercising.
References
- "National Academy of Sports Medicine; Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American College of Sports Medicine: Physical Activity Guidelines
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