Want to accelerate your weight-loss initiative?
By burning excess calories and stubborn body fat?
And building lean muscle?
Cool!
We’re going to discuss exercises you can do in the privacy of your own home, with very little space required (except for the walking).
And these are great if you’re short on time.
Of course you should always consult your primary care physician before beginning an exercise or nutrition program.
If you’re new to fitness or you’ve been sedentary for some time, you should start slow. And put more of an emphasis on your form than the number of reps.
Then as you learn the moves, do a few more reps, add weight, or go a little farther each time your exercise. And remember to breathe.
Here are 6 exercises along with a modification for each, based on your fitness level.
- High knee pull-downs – Standing up straight, raise your hands over your head and reach to the ceiling. Pull both hands down to your chest and make a fist. At the same time, drive your left knee up as high as you can. Return to the starting position and alternate knees. (Start slow but after a few days, increase your speed and the number of reps).
Modify: Jumping jacks – I don’t think this needs an explanation.
- Squats – Standing up straight with your feet shoulder width apart and parallel with each other, squat down without leaning forward. You can stick your arms out for added balance. Return to your starting position for a count of one. Repeat while maintaining your balance. Make sure that your knees are not tracking out beyond your feet. If squats are new to you and feel awkward, try facing a wall which will prevent you from leaning too far forward.
Modify: Lunges – Standing straight up with your feet shoulder width apart and parallel with each other, take a big step forward with your left foot. Keep the ball of your right foot touching the ground as you lunge forward maintaining your balance. Dip your right knee down to the ground. Push forward to stand up on your left leg. Bring your right foot up, next to your left one. Alternate by taking a big step forward with your right foot. Dip your left knee to the ground, then push forward to stand up on your right leg. Bring your left foot up, next to your right one. Repeat to exhaustion. (You can also keep your back leg straight instead of dipping down which will give you a different stretch and burn).
- Mountain climbers – Start in a push-up position with hands and feet shoulder width apart. Holding this position, drive your left knee straight towards the front of your body. Return your knee back to the starting position. Do the same with your right knee, then continue alternating left and right. You may need to start at a walking pace. After you build up some endurance, do these as fast as you can at a running pace. And be sure to breathe.
Modify: Oblique crunches. Lie on your back with legs straight and about 3″ off the floor. Hands behind your head with fingers locked. Pull your left knee towards your right elbow while simultaneously driving your right elbow towards your left knee. Alternate back and forth. Repeat to exhaustion.
- Plank – Get into a push-up position on the floor, but instead of placing your hands shoulder width apart on the floor, lean on your forearms with your hands out in front and face down. Your forearm and upper arm should form a 90 degree angle. With a straight back parallel to the floor, hold this position for as long as you can. Make sure that your back remains straight with no arch up or sag down. Your ability to hold this position for longer amounts of time will increase the more times you do this exercise.
Modify: Same thing but do your plank from your knees (instead of your feet).
- Push-ups – Start with your hands shoulder width apart and face down on the floor with your feet together and back straight, parallel to the floor. Lower yourself maintaining your straight back, parallel to the floor, until your chest makes slight contact with the floor. Then push yourself back up to the starting position. Do as many as you can. Focus on tightening your core, maintaining good form, and breathing out as you push “up”.
Modify: Same thing but do your push-ups from your knees (instead of your feet).
- Power walking – I’ll describe this as walking with a purpose and a sense of urgency. Like you need to be somewhere and you’re in a hurry (just short of running).
Modify: Walking at a slower pace; especially if you’re a beginner. Take it down a notch or two. Something is better than nothing.
You will need to change the order of these 6 exercises to suit your muscle groups better. Start with push-ups. Then move to squats, mountain climbers, lunges, planks, and high knee pull-downs. And then work up to at least 3 sets. You can integrate power walking as a “pre” or “post” workout routine.
BONUS: Incorporate jumping rope into your exercise routine.
This one will cost you about $10 to $15. But it’s well worth it for the calorie burn and the increased stamina you’ll gain over time. Check out the Caymen speed rope, and the Survival and Cross speed rope.
I can’t stress enough about the importance of exercise. Think of it as a catalyst; not only for your weight-loss initiative but also for your overall health & well being.
Exercise provides a wealth of benefits. When you combine intense exercise with eating clean, you will accelerate your weight loss!
And you’ll be amazed at how the weight comes off and stays off, when you give it enough time.
Thank you for sharing your time with me.
I hope you found value in this post.
Now it’s time for YOU to take action…
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