Melt the Pounds Away at Home with this Workout For Weight Loss

Melt the Pounds Away at Home with this Workout For Weight Loss

Assuming you’re sleeping well and your diet is dialed in, the other most critical factor in achieving and maintaining your ideal weight is exercise. Consistent exercise helps create an energy deficit — in which you burn more calories than you consume each day — which is a crucial element of successful, long-term fat loss. The basic question is “what kind of workout should I be doing to optimize weight loss?”

If your main goal is dropping pounds, what kind of workout will give you the most significant return on your investment? How to Burn Fat with Exercise Science has yet to provide a definitive answer regarding what form of exercise is best for fat loss, but one thing that nearly every study and every researcher and every trainer agrees on is that the most important factor is consistency.

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Best Exercise For Fat Loss

In short, the best exercise for fat loss is the one that you will do most frequently and regularly. To that end, everything counts, and everything is valuable. Indeed, every time you get up, move around, and do something, you increase your metabolic rate and move the dial on your fat-loss goal. But the more accessible an exercise or activity is, the more likely you are to stick to it and see results. So while rock climbing provides a great total body, fat-incinerating workout, it won’t work as your go-to exercise unless you truly enjoy it and have easy access to boulders, mountains, or a climbing gym. You need a workout program that works for you.

Visit Openfit for hundreds of hours of workouts, requiring minimal equipment that you can stream at home any time. Intensity is also a key factor. Generally speaking, the greater your physical effort and the greater the challenge, the more dramatic your results will be. That’s what makes the following workout so powerful: It’s accessible — you can do it just about anywhere, including your own home —and i t will get your body sweating, heart pounding, muscles burning, and fat melting. But it also shouldn’t be the only workout in your weight loss arsenal.

For more great body-sculpting sweat sessions, check out the full range of programs for all fitness levels on Openfit.com —from barre to HIIT to total-body strength training, there’s something for everyone. The exercises below are handful of our favorites from some of our most popular programs.

 

How to Burn Fat with Exercise

Science has yet to provide a definitive answer regarding what form of exercise is best for fat loss, but one thing that nearly every study and every researcher and every trainer agrees on is that the most important factor is consistency. In short, the best exercise for fat loss is the one that you will do most frequently and regularly. To that end, everything counts, and everything is valuable. Indeed, every time you get up, move around, and do something, you increase your metabolic rate and move the dial on your fat-loss goal. But the more accessible an exercise or activity is, the more likely you are to stick to it and see results. So while rock climbing provides a great total body, fat-incinerating workout, it won’t work as your go-to exercise unless you truly enjoy it and have easy access to boulders, mountains, or a climbing gym. You need a workout program that works for you.

Visit Openfit for tons of workouts requiring minimal equipment that you can stream at home any time.

Intensity is also a key factor. Generally speaking, the greater your physical effort and the greater the challenge, the more dramatic your results will be. That’s what makes the following workout so powerful: It’s accessible — you can do it just about anywhere, including your own home —and i t will get your body sweating, heart pounding, muscles burning, and fat melting. But it also shouldn’t be the only workout in your weight loss arsenal. For more great body-sculpting sweat sessions, check out the full range of programs for all fitness levels on Openfit.com —from barre to HIIT to total-body strength training, there’s something for everyone. The exercises below are handful of our favorites from some of our most popular programs.

 

At Home Fat-Burning Workout

Equipment

  • Exercise mat
  • Timer, stopwatch, or clock with a secondhand
  • Water bottle

Instructions

  • Complete the exercises below in the order shown as a circuit (one set of each exercise back-to-back).
  • Do as many reps as possible with good form during each work interval (see chart below), resting for the time indicated between sets and circuits.
  • Complete up to four circuits, depending on your fitness level.
Fitness Level Work Interval Rest between exercises Rest between circuits Number of circuits
Beginner 30 seconds 30 seconds 2 minutes 1-2
Intermediate 30 seconds 15 seconds 90 seconds 2-3
Advanced 45 seconds 15 seconds 1 minute 3-4

 

1. Jab, Cross, Knee

Appears in: Rough Around the Edges: Superhero Cardio

  • Assume a fighting stance: left foot slightly in front of right, weight on the balls of your feet, knees bent slightly, fists up to protect your face.
  • Rotate your left hip forward and punch with your left hand (jab) as if striking a target in front of you, pivoting on your left foot.
  • Draw your left hand back while simultaneously rotating your right hip forward and punching with your right hand (cross), pivoting on your right foot.
  • As you bring your right hand back, grab your imaginary opponent’s head in both hands, and strike forward with your right knee.
  • Return to a fighting stance. Continue for the prescribed amount of time, and then switch leg (right foot forward, left foot back) and repeat, jabbing with your right hand, crossing with your left, and striking with your left knee.

Make it easier: Reduce the speed of the movement.

 

2. Shuffle Suicide

Appears in: 600 Secs: Cardio Circuit

  • Stand in a slightly crouched position with your feet spread wide and parallel.
  • Shuffle four steps to your right, and then touch the floor on the inside of your right foot with your left hand.
  • Repeat the movement to your left, touching the floor on the inside of your left foot with your right hand.
  • Continue shuffling back and forth for the prescribed amount of time, traveling a bit farther to the right during each rep.

Make it easier: Shuffle slower and/or reach for the floor (but don’t touch it) at the end of each shuffle.

 

3. Inchworm, Pounce, Reverse

Appears in: 600 Secs: 10 Minute Total Body Cardio

  • Stand tall with your feet parallel and shoulder width apart.
  • Keeping your knees as straight as possible, fold forward at your hips and place your hands on the floor.
  • Keeping your legs straight and back flat, walk your hands forward to a push-up position, like an inchworm.
  • Bend your knees and push your butt toward your heels, keeping your arms straight.
  • Return to the push-up position, and then reverse the inchworm movement to return to a standing position.

Make it easier: Increase the bend in your knees as you fold forward to place your hands on the floor and/or reduce your range of motion in the push-back movement.

 

4. Squat to Front Leg Sweep

Appears in: Rough Around the Edges: Burn Like a Boss

  • Stand with your left foot slightly in front of your right, hands up to protect your face.
  • Squat down and place your left hand on the floor behind you for balance.
  • Sweep your right leg forward in a wide arc, so that it’s now in front of your left, and then return to a standing position. That’s one rep.
  • Repeat, this time placing your right hand on the floor behind you and sweeping your left leg forward.
  • Continue alternating sides, moving forward for four reps and backward for four reps for the prescribed amount of time.

Make it easier: Don’t squat down as far or place your hand on the floor.

 

5. Lunge Circuit

Appears in: T-Minus 30: Extreme Conditioning

  • Stand tall with your feet parallel and shoulder-width apart. This is your starting position.
  • Take a big forward with your right foot.
  • Keeping your torso upright, lower your body until both knees are bent about 90 degrees (don’t let your back knee touch the floor).
  • Reverse the move to return to the starting position.
  • Keeping your left leg straight (and without moving your left foot), take a big step out to your right with your right foot, pushing your hips back and lowering your body as far as you can with good form (try to get your right thigh parallel to the floor).
  • Reverse the move to to the starting position. Continue for the prescribed amount of time, and then switch legs and repeat.

Make it easier: Take smaller steps and don’t drop down as far into the lunge.

 

6. Mountain Climber

Appears in: T-Minus 30: Ground Strength 1.0

  • Assume a push-up position: feet together, core braced, body straight from head to heels, hands in line with and slightly wider than your shoulders.
  • Lift your right foot off the floor and draw your right knee toward your chest, making sure to keep your back flat, butt down, and the rest of your body stationary. Tap the floor with your toes.
  • As you return your right foot to the starting position, simultaneously bring your left knee toward your chest, tapping the floor with your toes.
  • Continue alternating legs for the prescribed amount of time. Perform this move quickly, as though you’re charging up a mountain, not lazily strolling through a meadow.

Make it easier: Slow your pace and/or elevate your hands on a stable surface, such as a low step.

Andrew Heffernan CSCS, GCFP

About

Andrew Heffernan, CSCS, GCFP is a fitness coach, Feldenkrais practitioner, and an award-winning health and fitness writer. His work appears regularly in Men's Health and Experience Life. He lives in Los Angeles with his wife and two children. Learn more at andrewheffernan.com