Theoretically, to get results, for beginners, the floor is enough, on the internet, it is full of beautiful boys/girls who propose workouts to do at home with no equipment.
10 ′ of circuits of:
- 10 pushups
- 15 air squats
- 20 crunches
And you trained a good part of your body and got tired. Does it work? huh it depends, it depends on your level; if you were completely sedentary, yes, maybe it’s too much, but it certainly doesn’t become the body like those who propose these workouts.
Weight loss and muscle mass respond to specific physical principles, if you know them then you understand how to train at home and if what you do makes sense to achieve the goal.
How to train at home to lose weight
The loss of body fat responds to only one principle, the calorie deficit. To lose weight, you need to eat less at the table. Training helps you to preserve lean mass, to consume calories, but all is in vain without a low-calorie diet.
Fat-burning workouts are very popular at home. That is circuits where you jump, turn, rotate, ultimately you sweat. Do they work?
Yes and no, it depends on what you expect from these workouts.
20 burpees are on average 12.5kcal for a 70kg person, if you weigh more or less it varies slightly +/- 2.5kcal. This means that if you do 200 burpees you have burned 125kcal. Now think about how much effort you do to do 200 burpees and in relation to understanding how much is consumed with fat burning workouts at home: little very little.
Obviously, it is always better than nothing, to lose weight well moving is essential, in general, remember that the more intense the physical exercises, the more they involve your whole body, the more they require you to move it vertically as in jumps and the more they consume. A deep squat uses almost all of your weight, the momentum of one leg only a few pounds.
Metabolic training in 20 ‘
Circuit 8 ‘no stop
- Burpees 10rip
- Step up 10rip per leg
- 10rip pushups or 10rip knees
Rest 4 ′
Circuit 8 ‘no stop
- 5rip or 5rip body row tractions
- 10rip sumo deadlift
- Mountain climbers 20rip
Exercises to do at home
Here is a table with the main exercises you can do at home depending on the equipment you have. We only put the basic ones because there are infinite variations. If you have a kettlebell the list of exercises ( swing, Turkish get up, etc.) gets longer, but here you find a basis.
|NO TOOLS||DUMBBELLS / BARBELL||BUSBAR / TRX|
|Squat Hip thrust
|TRX Lunges TRX
|Bench press or floor press.
Australian pull up
|Arms||Tight pushups||Curl Triceps