Shape Up & Slim Down at Home Workout

Are you trying to lose weight, gain muscle or just have a more toned body? You need to check out this workout which is  great for men and women and  can be perform at home with minimal equipment.

Every run counts. Every bit of junk food hurts. Do a few pushups. Run another minute. No mercy, it’s not a game, it’s your life.

30 Jumping Jacks

Stand with your legs together and your arms down at your sides. Keeping your arms and legs straight, separate your legs about 3 feet and raise your hands above your head in one jumping motion. Return to starting position

12 Push ups

Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders ( if you are a beginner it’s ok to start on your knees until you get stronger). Make sure your body is in a straight line from your head to your knees, don’t sag down or raise your behind in the air. Keep your abs tight and drop your body straight down bending just your arms. Go back to the starting position.

30 High Knees

Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet

8 Burpees

Burpees are miraculous exercise to burn extra calories and make you stronger. Position your feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you. Now jump the feet out and come to a pushup position, on the hands and toes with the body in a straight line. Then, return to start position, by jumping the feet back.

30 Bicycle Crunches

Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck

30 Squats

Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

12 Push ups

30 Bicycle Crunches

10 Jumping Squats

You can do this exercise without equipment.  Stand in the same start position as a squat. First do a regular squat, later engage your core and jump up. When you land, lower your body and return it to the squat position again.

30 Jumping Jacks

30 High Knees

1 Minute Wall Sit

Start with your back against a wall (or use an exercise ball if you have one) with your feet shoulder width and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position

 

7 benefits of regular physical activity on  workout plans:

Keeps your body fit and healthy

Increases sex drive and gratification

Boost your immune system and mental health

Decreases stress, risk by heart attack and cancer

Gives you trust and has anti-ageing effects

Keeps your mind sharp, Prolongs your life and arrives at you feeling happier

Aids you to lose weight, lowers hypertension and danger of diabetes

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.

1slim down

Here are 4 tips to help you bind to a weight loss workout and meet your goals:

Schedule your workout plans.

Log your steps

Don’t do too much, too fast.

Don’t turn water into wine.

 

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