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Burn Fat at Home With This Hardcore 10 Minute Home Workout Routin…

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Today I’ll be sharing with you my favorite home workout program packed with one of the best exercises you can do at home that will help deliver amazing fat loss results!

Something that I have spoken about before is:

How people tend to misunderstand the way cardio exercises work and how they are suppose to help you lose body fat.

Most often, when we hear the word cardio we immediately envision low-intensity exercises such as jogging or light cycling.

That can go on for anywhere from 30 minutes to hours.

I mean, don’t get me wrong…

If you enjoy going for a long walk or jog, then by all means go ahead and do so. But if you expect to use these formats of cardio exercise to burn body fat and anticipate great results…

Think again!

You might see some good results from the start, simply because you’re introducing something new that your body is not used to so it reacts to it.

But as soon some time passes you will hit a plateau. And you’re also putting your muscle mass in danger – literally the last thing you want to do!

In order for a cardio workout to be effective:

It needs to be short and explosive so that you burn a lot of calories and elevate your metabolism – i.e. you burn calories after the workout has passed. Read more about it here.

Some claim that the after-burn effect may last for as long as 48 hours.

This is why I decided to share with you my…

Hardcore 10 Minute Home Workout to Burn Fat!

Before we get started I want to share a couple of things with you about the workout.

If you don’t want to bore yourself with extra detail, just click here to jump forward to the actual article.

Something valuable worth nothing about the workout is that it’s of high intensity nature.

What this means, simply, is that it’s hard. And when I say hard, I mean hard.  It kicks butt.

If you feel like you cannot keep with the workout, don’t quit.

Lower the intensity, slow down a bit, take a 30-40 second rest if you have to. But do not stop until you finish the workout so that you can gain the full fat-burning benefit off of it.

The whole idea behind this cardio workout is to provide you with a convenient way for you to stay in shape and lose a couple of extra pounds of body fat before the summer season comes.

The workout requires no gym equipment, and no gym. It’s made up of exercises you can do at home. Or anywhere for that matter.

And it only takes 10 minutes to complete. What this means is that no matter how busy your schedule is  – you can easily spare 10 minutes. Especially when knowing that a simple 600 seconds of your day can help you get in a better shape.

Here is a little trick you can implement if you want to lose even more fat. After your workout do a steady-state low-intensity exercise (such as jogging or walking).

The 5 minute HIIT workout mobilises fatty cells to enter the blood stream. And the low intensity exercise will make sure that they are used for energy instead of returning back.

Keep in mind this will not make a whole lot of a difference, but it will help you burn off some extra fat.

Something else – do NOT forget about your diet!

The food that you eat is of great importance when trying to lose body fat. Stuff such as lowering carb intake, lowering calorie intake, meal timing, etc.

Be careful, though! Do not lower your carb or calorie intake too much as you can damage your muscle storages. I.e. lose muscle.

And lastly, do not do this workout too often. Twice or three times a week is plenty to get really good results.

You don’t want to overtrain your body. As that could lead to hitting a plateau or even worse – muscle loss.

Scary, I know!

Lastly, before we get started, I wanted to say that the exercises that are in this workout are not mandatory, per se. There are numerous other exercises that you use or add to the already existing ones. Check out The Top 10 Exercises to do at Home from where you can select an exercise or two. This way you can maintain a good variability and make sure that you don’t get easily bored of your workout.

Anyway, that’s pretty much it.

Let’s jump in.

The workout is comprised of 10 different exercises – where you take 45 seconds on and 15 seconds off.

In other words: you spend 45 seconds doing the exercise, rest for 15 seconds and move on to the next exercise.

Conveniently enough, what this also means is that you don’t need to count any reps, just make sure you cover the 45 second mark.

The intensity at which you carry out each exercise during those 45 seconds is up to you. If you want to burn more calories – increase the intensity.

If you’re just starting out and feel like you won’t be able to keep up – keep the intensity lower.

During your 15 seconds of rest you can do whatever you want. Make sure that you have a water bottle nearby so you can stay hydrated and make use of your valuable resting time.

Pretty simple. Right?

So, here is what I am going to do now. I am going to go through each exercise that is in order and explain what is the proper way to execute it.

Keep in mind, the order of the exercises is not mandatory.

I’ve just arranged the exercises in a way so that while you are working out one muscle group you are giving your other muscles enough time to recuperate.

However, if you want to change things up, go ahead and so!

Let’s start with the first exercise:

1. Burpees – Best Exercise to do at Home

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As I’ve said before – the burpee exercise is one of the simplest and most effective way to burn body fat. Which should explain to you why I’ve placed this exercise first on the list.

Best part is that it can help you build some muscle definition along the way.

Burpees is also a highly variable exercise. What I mean by that is that there are a lot of ways to do the exercise.

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Proper form for doing push-up burpees. Photo Credit Demand Media Studios

This is good as by adding variation to your workout you can burn more calories and most importantly you will keep yourself entertained and not get bored of doing the same thing over and over.

One of the best Burpee variations include:

Spiderman Burpee
Rotational Jump Burpee
Mountain Climber Burpee
Box Jump Burpee
Renegade Row Burpee
Side Plank Burpee
Weighted Burpee
Pike Push-Up Burpee
Tuck Jump Burpee
Medicine Ball Burpee
Single-Leg Push-Up Burpee
Broad Jump Burpee

Here is a really good video by Uplifted featuring 50 variations of the Burpee exercise.

But for this workout we are going to stick with the classic “Push-up Burpee”. All in all, the Burpee is probably one of the best and most simple exercises to do at home.

How to: Burpees are pretty straightforward.

From a standing position get down in a squat. Place your hands on the ground at shoulder width.

Kick back your feet behind you into a plank position. Drop down to do a push-up. When returning back to your starting position jump up from the plank to a squat again. From there you would want to make a jump with your hands lifted upwards.

If you have never done Burpees before then I recommend atching Burpees fo Beginners: How to do a burpee it’s a great video where everything is really well explained.

Where everything is really well explained and visualized.

If you really want to boost the intensity of the exercise then what you can do is as you are jumping upward, you can tuck your knees towards your chest.

Check out this video that showcases the Burpee to knee tuck perfectly. I’ve got to warn you the video’s quality is quite poor!

 

2. Knee taps

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Knee taps. Photo Credit: Men’s Health

Don’t let the simple nature of this exercise to fool you. It’s no joke! At the end of your 45 seconds you’ll be left begging for mercy.

How to: Knee taps are pretty simple to execute.

From a standing position start raising your left or right knee as high as you can. Alternate your knees in a run-like motion. As if you’re running in place.

Obviously this is not mandatory, but you can keep your hands to about the level where you raise your knees so that once your knees reach that level they “tap” your hands. That’s essentially from where the name “knee taps” comes from.

If you want to add some variation to this exercise what you can do is do a double-leg jump. In other words: left knee, right knee, both knees. This will also help add some intensity to the already hardcore exercise.

This video, while again is with really poor quality, explains how to do knee taps really well!

3. Squat Jumps

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Body weight squat jump. Photo Credit: Bodybuilding.com

Another great exercise you can do at home.

While the squat is a great exercise to train your quads and glutes it can also be an amazing cardio exercise that will get your heart racing.

Even more so by implementing a jump element.

How to: You start from a standing position. Make sure that your feet are at shoulder width.

From there you would want to drop down into a squat. Make sure that you keep your back straight.

From there, as you’re coming back to your starting position instead of returning to your standing position you are going to jump up. In similar fashion as the Burpee – with your hands pointing up.

Again, similar to the Burpee, if you want to boost the intensity of this exercise you can add a knee tuck at the end.

 

4. Jumping Jacks

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Doing Jumping Jacks. Source: SquatWolf

One of the oldest and yet best cardio exercises that will help you burn a ton of fat.

I don’t believe that it’s necessary for me to explain how to properly do a jumping jack, but I will do regardless.

How to: From a standing position make sure that your feet are together and your hands are at your sides.

Jump up and simultaneously spread your feet and raise your arms above your head. As shown on the GIF above.

 

5. Seated Side-to-Side Leg Raises

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Seated leg raises, side to side. Photo Credit: Muscle&Fitness

This exercise is an absolute killer! It will leave you exhausted and your core muscles aching.

Something that I specifically love about this exercise is that it trains your obliques. You know, the one muscles at your abs at the side that make your abs look extra cool.

You would want to make sure that you’re seated on a comfortable surface. If you don’t have a yoga mat, or something of the likes, you can just place a pillow underneath.

How to: Start from a sitting position. Place your hands on the ground to your side for stability.

Your goal is to raise your legs from the ground (hence the name leg raises). Swing your feet from one side to the other in an arch-like fashion.

Make sure that you are raising your legs as high as you possibly can. Don’t just swing them from side to side. Imagine that you are making an arch with your legs.

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