Losing weight is all about calories. If you want to slim down and improve your physique, you need to make sure that you're burning more calories than you consume. This is best achieved through a calorie-controlled diet, and strict exercise regime. However, if you feel that you don't have time to go to the gym, would rather work out at home, or just want to be able to do something extra during the day, then there are several exercises you can do at home to burn calories and lose weight.
Squats and Lunges
The legs are an area which you may want to target when losing fat, and leg training can burn a large number of calories. Try doing some body-weight squats and lunges at home. For squats, stand with your feet shoulder-width apart, push your hips back and knees out, and squat down until your thighs are at least parallel with the floor, then push back up again. To do lunges, stand with your feet together, then step one leg out in front of you, and plant it firmly on the floor. Bend both knees until your back knee is around an inch off the floor, then push back up again, and repeat on the other leg. According to corrective exercise specialist Mike Robertson, lunges target all your leg muscles, and strengthen your joints to prevent injuries.Do three sets of 12 repetitions on both exercises.
Pushups
Pushups are brilliant for building strength in your chest, shoulders and triceps, and require you to move about 70 percent of your body weight, meaning you'll burn a high number of calories. Start with your hands shoulder-width apart, and torso straight. Bend your elbows until your chest is 2 inches from the floor, then push back up again. Do five sets of 10 reps. If you can't manage full push-ups, do them from your knees. John Romaniello, author of "Final Phase Fat Loss" advises that when training for weight loss, body weight exercises like pushups are among the best things you can do to burn calories and increase your fitness and strength.
Planks
To perform a plank, lie on your stomach, with your forearms on the floor in front of you. Push yourself up so that your body weight is supported by your forearms and feet, and keep your torso and hips in line by sucking in your stomach and tensing your abs. Hold this position for as long as you can, or until your form starts to falter. Do a plank at every available opportunity when you're at home, and try to gradually increase the time you hold it.
Chores
You may not think so, but all your household chores and and errands help you burn calories and lose weight. Light activities such as car washing, cleaning windows and making beds can burn around 115 to 130 calories for every half an hour, while more intense jobs, like digging in the yard, can burn up to 300 calories in just 30 minutes. There's no need to do more chores to boost your weight loss, but you can enjoy them more by knowing that they're helping you toward your goal.
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