5 Strength Training Exercises To Get Rid Of Fat At Home Without Equipment

Do this all-over strength workout 2–3 times per week, leaving at least a day’s rest in between. Each move is a “compound” exercise, meaning it targets multiple muscle groups, so you get a really big bang for your strength-training buck! Rest for 30–60 seconds after each set.

SQUAT TO OVERHEAD PRESS

Image result for SQUAT TO OVERHEAD PRESS GIF

3 SETS OF 12 REPS

Starting position – Standing with a pair of dumbbells and hold them next to your shoulders
Squatting down, bring your thighs parallel to the floor.
Standing up, press the dumbbells directly above your shoulders to complete one rep.

________________________________________
SINGLE-LEG DUMBBELL ROW

Image result for SINGLE-LEG DUMBBELL ROW

3 SETS OF 12 REPS

Stand holding a 5- to 10-pound weight in left hand. Hinge forward so back is flat and almost parallel to floor; rest right hand on a chair or low shelf for support. Extend left arm toward floor, palm facing in; lift straight left leg behind you, so body forms a T. Slowly bend left elbow and draw weight up until elbow is even with torso; hold for a moment, then lower weight
________________________________________

STEP-UP WITH BICEP CURL

3 SETS OF 12 REPS

Stand with left foot on a sturdy bench or step, a 5-pound weight in each hand. With weight on left foot, lift to standing on the step, right thigh raised so it’s parallel to floor; at the same time, curl weights up toward shoulders. Return to starting position.
________________________________________

PLANK

Hold for 1 minute

Your arms must be positioned correctly and your elbows set directly under the shoulders for proper weight distribution. The spine remains straight (don’t round out the spine ).Tighten the core to benefit from the exercise. Keep your legs slightly spread without adding pressure to the hip area. Adjust the distance between your feet as you need it. Breathe slowly and deliberates so that your core is fully engaged and your body is relaxed.
________________________________________

CURTSY LUNGE

Image result for CURTSY LUNGE

3 SETS OF 12 REPS

Start by standing, hold the medicine ball at your chest and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Go back to the starting position and perform a Leg lift.

You may also like...