5 exercises to burn fat without leaving home
Regular physical activity is a habit that everyone should adapt to burn the fat that accumulates in the body. Physical activity activates metabolic functions by optimizing processes that help increase energy expenditure.
It also improves circulation, and reduces the presence of liquids and toxins in the tissues, thus preventing them from causing inflammatory problems. And the best thing about all this is that you do not have to go to the gym for physical activity. Many activities can be done at home.
These activities are ideal for people who are short of time. They avoid a sedentary lifestyle and are easy to put in place.
The jump rope
Jumping rope is a cardiovascular exercise that helps to improve the rhythm of the metabolism, even after the exercises are over.
It’s a fun way to adopt a new sporting habit in your routine, as it evokes memories of childhood.
The practice of this activity improves the coordination capacity and, in the process, strengthens the joints.
How to practice the activity?
Stand straight with your head straight and look straight ahead.
Bend your knees a little, and hold the ends of the rope with both hands, placing the rope behind you.
Your elbows should stay close to the torso, and your wrists should turn the rope.
Jump, and do 50-100 reps.
The step
The step is an activity that helps to burn a lot of calories and, in the process, promotes the formation of muscle mass.
Although there is a tool of the same name to practice this activity, you can also practice it with a bench or a walk.
The most important thing is to perform coordinated movements with several sequences to work the cardiovascular capacity.
How to practice this activity?
Stand straight with your back straight and your shoulders relaxed and back.
Put one foot on the step, and immediately raise the knee of the other leg towards the chest.
Make sure the entire sole of your foot is resting on the base and, as you lower the leg, press the heel properly before making the next move.
Avoid making sudden jumps; you could hurt your knees.
Perform alternate movements with each leg, and do 20 repetitions.
The board
The board is a popular exercise, known to work almost all muscle groups of the body.
This activity increases physical resistance: it is a demanding activity that requires balance and concentration.
Through the practice of the board, the metabolism works faster, and as a result, burns fatter.
How to practice this activity?
Lie on your stomach on an exercise mat or a simple rug, then rest on your forearms and toes with a slight rise in your hips.
The elbows must be in the line of the shoulders.
Hold this position for 20-30 seconds, then let go.
Perform 3-4 reps per session.
The Zumba
The Zumba is a cardiovascular discipline that helps to burn fat, and it is not necessary to go to the gym or in a specialized center.
Although Zumba classes are usually practiced in a school, you can practice this activity from the comfort of your home.
Each session lasts 60 minutes and can help you lose up to 1500 calories, provided you practice it at a steady pace.
How to practice this activity?
Zumba is to work the whole body to the rhythm of Latin music.
Choose the pieces you like the most, and dance by moving all parts of the body.
Oblique abdominals
Oblique abdominals help burn belly fat, and at the same time, are perfect toning exercises.
It is an exercise that requires coordination and physical resistance since the body has to move continuously to complete the recommended repetitions.
How to practice this activity?
Lie down on your carpet, hands behind your head and legs outstretched.
Flex the right knee, and at the same time move the left elbow so that these two parts of the body meet.
Return to the initial position, and do the same with the left knee and the right elbow.
Remember to contract the abdomen for exercise to take effect.
Do 20 repetitions on each side, and once you gain strength, do 30 or 40 repetitions.
Do you still have a sedentary lifestyle? Remember that physical inactivity is one of the main causes of overweight and cardiovascular disease.
Do these exercises at home, and enjoy the effects of this good habit. Remember, keep it slow, and don’t try to lose too much weight so quickly. You can even lose 30 pounds in 2 weeks without exercise with a proper diet but experts suggest we burn fat slowly. So try these exercises and have a good diet that will help you to lose weight and will keep you healthy.