Top 10 exercise for fat lose

Weight Loss at Home

Some of the more challenging exercises can prove a force to be reckoned with, but these four are well worth the effort,  helping you burn calories and condition every muscle on your hit list. These can be grouped as a collective set or mixed with lower- and upper-body exercises for variety.

1. Burpees

Sets: 3 – 4 | Reps: As many as possible within 30 seconds 

1. Bend your knees (not your back) and place your hands on the floor
2. Jump or walk your feet backward into a full plank position
3. Drop your chest to the floor
4. Press back to full plank position and jump your feet inwards
5. Drive into the floor hard and jump as high as you can
6. Bend your knees upon landing and begin the next rep immediately

Regression – Step your feet out and in, and keep your knees down during the press. If the jumps have got you reaching for the sick bucket, remove step 5 and work to your own limits.

2. Bear Crawl

Sets: 3 – 4 | Reps: As many as possible within 30 seconds 

1. Start with your hands under your shoulders and your knees roughly 3 inches away from the floor, directly under your hips.
2. Move your left hand and right foot forward together just a short distance and then repeat for the opposite side.
3. With every step forward or backward, you should focus on fully engaging your abs to prevent your hips from twisting.
4. Remember to keep breathing throughout this movement

Regression – If you start to struggle, come down onto your knees for a moment before you start your next rep.

3. Mountain Climbers

Sets: 3 – 4 | Reps: As many as possible within 30 seconds

1. Start in a full plank position (hands under your shoulders and legs extended with your knees off the floor)
2. Keeping your body weight forward over your arms, bring one knee towards the gap between your elbows
3. Return your leg and repeat with the opposite side
4. You’re aiming to do this at speed but maintain technique

Regression – Perform this exercise slower to reduce intensity.

4. Sit Through

Sets: 3 – 4 | Reps: As many as possible within 30 seconds 

1. Start with your hands under your shoulders and your knees under your hips and roughly 3 inches off the floor (the same as with a bear crawl)
2. Lift your left hand from the floor and simultaneously bring your right leg through and under your body
3. Your hip should be just a couple of inches from the floor in the finish position.

Regression – Keep both hands on the floor for added stability and shorten your range of movement.

Lower Body Exercises for Weight Loss at Home

The lower body is home to some of the biggest muscle groups we have. Here, we will firm up those thighs, build up some glutes and push the heart rate through the roof! Training these will help stimulate great calorie-burning.

5. Squat Jump

Sets: 3 – 4 | Reps: As many as possible within 30 seconds

1. Start with your feet hip-width apart or slightly wider (whichever feels more comfortable)
2. Squat so that your thighs are parallel with the floor or until you can’t squat any lower without bending at your lower back
3. From the bottom of the squat stand with the greatest force, you can and drive your feet off the floor.
4. Lift your chest and keep your eyes pointing forwards
5. On landing, bend your knees to absorb the impact and begin your next rep straight away

Regression – Remove the jump and perform a bodyweight squat.

6. Skaters

Sets: 3 – 4 | Reps: As many as possible within 30 seconds

1. Start with your feet shoulder-width apart, knees slightly bent, and a slight hinge at the hip.
2. Jump to the left by pushing from your right foot and leading with your left (your right foot should be the driving force)
3. Land on your left foot and bend your knee to absorb the impact (try to keep your right foot off the floor)
4. Repeat on the opposite side

Regression – Let both feet touch the floor between reps but try to drive from one foot only.

7. Burpee Thruster

Sets: 3 – 4 | Reps: As many as possible within 30 seconds

1. Bend your knees (not your back) and place your hands on the floor
2. Jump or walk your feet back into a full plank position
3. Jump your feet back in and simultaneously drive off your hands, and land in a squat position
4. In the squat position, you should lift your chest, aim to have your back straight and your thighs parallel with the floor

Regression – Step your feet in and out to reduce the intensity.

8. High Knees

Sets: 3 – 4 | Reps: As many as possible within 30 seconds

1. You are simply running on the spot but aiming to lift your knees to the height of your hip.
2. Keep the amount of time your foot is in contact with the floor to a minimum
3. Use your arms to help build a strong rhythm

Regression – Slow your speed and lower the height to which you lift your knees to reduce the intensity of this movement.

Upper Body Exercises for Weight Loss at Home

It is absolutely possible to have an upper-body-focused exercise that builds intensity and elevates your heart rate enough to cut through some calories. Try mixing one or two of these into your full body- and lower body workouts for maximum effect.

9. Plank Walks

Sets: 3 – 4 | Reps: As many as possible within 30 seconds

1. Start in a full plank position with your feet roughly hip-width apart
2. Drop your right elbow towards the floor, followed by your left-.
3. Suck in your belly button and squeeze your abs to minimize the twisting of your hips (they should remain to point downwards throughout this movement)
4. Return your hands starting with your right then the left
5. Repeat this movement but alternate the arm you move first after each repetition

Regression – Widen your feet to add more stability.

10. Inchworm with Jump

Sets: 3 – 4 | Reps: As many as possible within 30 seconds

1. From standing with a slight bend to your knees, place your hands on the floor and walk them out into a full plank position.
2. Engage your abs in the same way you have done for the Plank Walks to prevent your hips from dropping below shoulder height.
3. Push back through your hands, ideally with only a small bend in the knee (you can bend them more should you need to)
4. When you reach standing, bend your knees and perform a single squat jump
5. On landing, make sure you have bent knees to absorb the impact

Regression – If flexibility is an issue, bend your knees more when reaching to and from the floor. To reduce the intensity, remove the jump.