Y ou don’t need a gym and equipment to get fit. All you need is motivation and you can get a great workout from home, even if you live in a small apartment. To get you going, we’ve rounded up three sets of exercises to give you total body tone and burn fat fast.
Before trying these workouts, grab a pair of supportive sneakers and clear a space a little bigger than your body to avoid hitting anything. Be sure to do some stretching and a warm up, like jumping jacks and air punches. Don’t forget the cool down afterwards with a foam roller if you have it.
Workout 1: Circuit
Squats: Start with bodyweight squats to strengthen your lower body, build muscle, and burn fat. Your arms should be extended out in front of you for balance. Do 20 reps.
Push-Ups: Keep your core engaged and back flat as you do your pushups. Do 15 reps.
Jumping Jacks: Do 30 reps of jumping jacks.
Standing Dumbbell Lunges: Holding a dumbbell in each hand with arms at your side, lunge forward with the right foot and return to a neutral standing position. Repeat with the left foot lunging forward and then return. Do 10 each leg.
Forearm Plank: Hold a forearm plank for 30 seconds.
Repeat this circuit 2-3 times.
Workout 2: Ladder
The ladder workout is where you increase and then decrease reps while working out. For example, you might start with five pushups, then increase to ten pushups. Then you would increase to 15 pushups. Do five steps up the ladder and then start to decrease back down by the same intervals. Here are some exercises to try:
Pull-Ups: Think of pulling your elbows down to the floor as you work to get your chin completely above the bar.
Squats: Make these more difficult by holding a medicine ball or bottle of laundry detergent out in front of you.
Mountain Climbers: While in a full plank position, pull one knee into your chest and then replace it. Pull the other knee into your chest and replace. Speed it up!
Workout 3: Tabata
Tabata is a form of HIIT, or high intensity interval training. If you want to burn fat quickly, HIIT is the right exercise for you. It’s hard, but you get it done in less time than other workouts.
Do 20 seconds on, 10 seconds off for 8 sets.
Lateral hops: Pretend there is an imaginary line next to you and hop sideways over it. Go back in the opposite direction, hopping back and forth over the line in a continuous motion.
Russian Twists: Sit with your legs out in front of you and knees bent. Lift your heels off the ground and twist your torso from one side to the other.
Burpees: In a burpee, you will jump straight up and then move down into a squat before springing out into a plank. Return to the squat and repeat with the jump.
Sit-Ups: Lie down with knees bent and curl upward as close to your thighs as possible.