Fitness does not have to happen at the gym or playing field. Instead, you can create an at-home workout that emphasizes muscle building to burn fat faster. Using hand weights or household items such as soup cans, you can create resistance to build muscle. All you need is enough space to move around. Schedule between three to five exercise sessions per week at your home to reap the best benefits.
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Warm up for five to 10 minutes by lightly jogging or walking in place. Doing this will loosen and warm your muscles, reducing the risk of injury.
Create stations in your home to perform circuit-training intervals that alternate between cardiovascular and muscle-toning exercise, according to The Stretching Institute. Circuit training involves adopting a fast pace. This places stress on the body to help you get in shape. Establish an area for push-ups, squats, sit-ups and lunges.
Start with push-ups—whether modified on your knees or full push-ups, complete as many as you can for 30 seconds. Rest for 30 seconds, and then jog in place, perform jumping jacks or dance to music for cardiovascular exercise for one minute, according to Fit Watch.
Perform as many squats as possible in a 30-second period. You can hold hand weights while squatting or even heavy vegetable or soup cans to add resistance. Be sure to keep you back straight in order to practice proper form. Rest for 30 seconds and then perform a cardiovascular exercise for one minute.
Perform sit-ups or another abdominal exercise, such as bicycles or pelvic tilts, to work the lower abdominals for 30 seconds. Rest for 30 seconds and then perform another minute-long cardiovascular interval.
Perform walking or stationary lunges for 30 seconds. You can use hand weights during the exercise or simply utilize your body’s natural resistance. Lunges represent one of the best ways to tone the thighs and buttocks at home, according to Weight Loss For All.
Rest for 30 seconds and repeat as you are able—working your way up to three full circuits. When you have completed your circuit, bring your heart rate down by walking in place and stretching the muscles you have just worked for three to five minutes.