6 effective exercises to burn fat and lose weight without going to the gym

With the right exercises at home, it is possible to lose weight without going to the gym. Also this best abs workout at home without equipment.

“I don’t have time to join a gym”, “I’ll only pay for the gym this month”… Enough excuses! With the training table that we propose, you can organize the gym at home. All you need is to follow our guide, a little willpower and a square meter to carry out your routine.

If the goal is to lose weight, the key is to create a caloric deficit, that is, to burn more calories than you consume in a day. And there are many ways to do this, starting with not being sedentary and moving around while doing housework. In addition, and considering that there is no exercise that is better or worse and that they all add up, we propose an effective routine made up of 6 exercises.

Fitness trainer Roxie Jones shares some at-home workouts to get your heart rate up and strengthen your core. Trainer recommends doing each move for 1 minute and trying to rest as little as possible between exercises.

To achieve the desired weight loss effect, repeat this sequence of movements at least 4 times.

Simple exercises that will help us to lose weight training at home

1. Push-up to pike up exercise

HIIT Workout

This exercise works the entire body. Try to tense your abdominal muscles while doing this exercise.

How to do it:

  • Begin in high plank position.
  • Lower your back, hips and chest as low as possible, but not to the floor, with your elbows close to your body.
  • Then raise your knees, push your hips up toward the ceiling, and bring your feet closer to your hands.
  • Jump up and return your feet to a high plank position.
  • Repeat for 1 minute.

2. Pike up to the knee

HIIT Workout

This is the perfect move for the core area.

How to do it:

  • Start in a high plank position, squeezing your abs and lower back as tightly as possible.
  • Jump up and bring your knees to your chest.
  • After lowering your feet, raise your hips and straighten your legs, straighten your knees, and raise your hips to a pike-up position.
  • Lower your back, jump and return your feet to a high plank position,
  • Repeat for 1 minute.

3. Superman Plank to Triceps Push Up Exercise

HIIT Workout

This exercise burns your entire upper abs, lower abs, and triceps.

How to do it:

  • Begin in high plank position.
  • Reach arms forward as far as possible to lower body close to floor. Hold for a few seconds.
  • Gradually lower your elbows to the floor to engage the triceps muscles.
  • Raise your back and return your hands to a high plank position.
  • Repeat for 1 minute.

4. Drop to Knee Drive Exercise

HIIT Workout

This is a variation of the burpee (push-ups combined with a jump), but with only one leg to increase the difficulty. This move works a lot of the hamstrings and glutes.

How to do it:

  • Start in a lunge position, left leg raised, knee bent 90 degrees, right leg also bent 90 degrees, knee almost touching the floor (as shown below).

HIIT Workout

  • Standing with your left leg straight, bring your right knee forward and lift it in front of your chest.
  • Then, keeping the right foot still off the ground, lower both hands on it to make a burgee movement, the left foot bouncing back and forth, both hands quickly down there to a one-legged plank position.
  • Then lower your back (chest, hips as low as possible).
  • Return to starting position.
  • Switch legs and repeat.

5. Candlestick Exercise

HIIT Workout

This move targets the core and lower body, and helps increase the heart rate for some cardio (if done at a brisk pace).

How to do it

  • From a standing position, lower yourself to lie on your back on the mat, using your hands on either side of your body as a fulcrum.
  • Use your momentum and abs to lift your legs toward the ceiling (feet directly above your head).
  • Roll your lower back and buttocks on the floor until your feet touch the mat, knees bent.
  • Jump up and return to standing position.
  • Repeat this exercise.

6. Alternating Gun Squat Exercise

HIIT Workout

This exercise works the quadriceps, hamstrings, and glutes.

How to do it

      • From a standing position, with hands clasped in front of body, raise left leg forward at a 45-degree angle, knee straight.
      • Stand with right foot and slowly lower, keeping right knee above toes. Straighten left leg forward.
      • Stand up straight with left foot.
      • Alternate legs, repeating the movement after each squat.

Read: 20 Minute Leg Hiit Workout at Home without Equipment

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