Finding time to exercise can be a hard task to complete with all the other things going on in our lives. Additionally, finding time to drive to the gym can make this task even more difficult to complete. However, we all know that exercise is important and that it can have a greatly positive impact on our health.
We understand that getting to the gym can be difficult and because of this we have created a list of 5 Home Exercises that can help you melt away fat within the comfort of your own home.
Incorporating burpees into your workout is a great way to get your heart rate up and can help you burn off some of those extra calories. Burpees also utilize a number of muscle groups throughout your body including your legs, core, shoulders and chest. You can also increase the intensity of this movement by adjusting the pace at which you perform them or by holding some dumbbells in your hands.
Burpees are performed by squatting down and placing your hands on the ground followed by shooting your legs straight out behind you. You will then lower yourself down to the ground like a pushup and reverse the motion. The movement ends by jumping up off the ground with while extending your arms straight above your heads. Your hips should fully open at the top and bottom of the movement.
2. Mountain Climbers
Mountain climbers can be a tough one but they are one of the best exercises for getting your heart rate up and getting a full-body workout. They are done by starting in the plank position with your hands on the ground and elbows locked out. You will then maintain this position while pulling one knee up toward your chest at a time and alternating between knees.
If done right you will feel the muscles of your shoulders, upper back, entire core, and legs burning. At this point, you will want to stop and this is why it is important to set a goal such as three rounds of one minute each with a two-minute break in between and stick to that goal. As you get better at mountain climbers you can try to increase the number and time of each round.
3. Jumping Jacks
This one may take you back to your grade school days on the playground. Pretty much everyone knows how to do jumping jacks but there are a few things to remember in order to derive the full benefit from this exercise. The first thing to remember is to keep your arms extended and to raise them up as far above your head as possible during the movement. Your legs should also move inward and outward as opposed to staying in one place as you jump up and down.
Jumping jacks are also a great movement to use as a warm-up before other full-body exercises. They are a great way to loosen up your joints and get your blood flowing.
Thrusters are the first exercise on the list that will require additional equipment. You can either use a barbell if you are at the gym or some dumbbells if you have some lying around the house. Thrusters combine the squat and the shoulder press into one fluid movement.
To begin the thruster start by standing up with your feet at about shoulder-width apart and the dumbbells in your hands at your shoulders. You will then lower yourself down into a full squat and once you reach the bottom of the squat you will reverse the movement back upward. Once you reach the top of the squat you will use the momentum to thrust the dumbbells up over your head, allowing your arms to fully lockout. Lower the weight back down to your shoulders and continue right back into the next squat.
5. Shooting Stars
Shooting stars are similar to jumping jacks in the sense that you are jumping up off the ground and extending your legs outward and your arms upward. However, shooting stars increase the intensity by requiring you to go down into a full squat, touch the ground and then explode back up while extending your limbs outward and upward. Another difference from jumping jacks is that rather than land with your legs out and your arms up, you are going to quickly pull them back in and land back in the squatting position with your hands on the ground.
Just like in the burpee, your hips should be fully extended at the top of the movement. In fact the explosion upward from the squatting position is very similar to that of the burpee.
There you have it, if you are always in a rush and have a hard time finding time to exercise, try incorporating some of these home exercises into your routine in order to get your heart rate up and the calories burning. Keep in mind that the speed at which you perform each of these movements will alter the intensity of the exercise. However, you should never sacrifice form for speed. Be sure to keep the movements under control in order to prevent injuring yourself. The last things you want to add to your busy life are achy joints!
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