Have you ever tried to lose weight but you just do not have time to go to the gym? Do you have a better ability to exercise in the comfort of your home? If the answer is yes, then a home gym is probably the best option for you.
So, will a home gym help you lose weight? Buying fitness equipment for your home could be a crucial first step to losing weight through living a more healthy lifestyle. To lose excessive weight you must burn more calories than you eat. Exercising helps you burn off more calories, but it’s also important that you achieve a caloric deficit.
Tip: If you’re reading this article, you’re probably interested in knowing which are the best exercise machines to lose weight at home.
In this article I will not focus so much on nutrition as on exercising with the help of different types of fitness products. Also, before you start your journey towards a new and healthier lifestyle, you will first have to know what kind of gym equipment you will need to buy.
But first you must ask yourself some basic questions. Are you sure that a home gym would work in your home? Do I have the right equipment? How expensive will it be? Can a home gym help you lose weight? These are all good questions for which you should find answers before making the big decision to put a gym at home.
When you try to place a gym at home in your home to lose weight, it can become a big task. There are some basic equipment that you will definitely have to buy for your weight loss program.
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How to Burn Fat with Daily Activities
Get moving. Increasing physical activity does not mean just practicing a sport or joining a gym. Simply going up and down two flights of stairs a day instead of using the elevator can mean an extra loss of about 7 pounds a year.
Get off the public transport one or two stops before or park the car a little further. This way you force yourself to walk, an easy exercise and available to everyone. Walking one hour at a fast pace for 5 days a week can represent a loss of up to 10 kilos after one year.
Exercises for a Home Gym to Help You Lose Weight
A routine of simple exercises that do not require appliances and we can to our daily life, in the comfort of home.
Not all people have the possibility of paying a gym and others simply do not have enough time to attend one, but that is not why you should give up the option of doing some kind of physical activity so necessary for our body. There are always good alternatives that we can access to put the body to work and get fit.
5 Exercises to Do at Home That Can be Combined and Repeated
To begin, we must separate the feet to the width of hip and shoulders, with the fingers outwards. We can use a light bar on the shoulders, which will help us keep the spine straighter. While we keep our backs as close as possible, we must flex the knees, as we go down, with the tail towards the floor, to form a 90 degree angle, and we go up the arms as we go down. We should try to pull the hip backwards, with the trunk as straight as possible, trying that the knees do not get too far towards the tip of the foot. Then, we return to the initial position and repeat the exercise.
This is one of the most complete exercises that involves most of the muscle groups of the body. You have to be very careful when doing it and it is done with a bar (to begin with, that is light). The column has to be very straight, from the moment we start, taking out a little tail, so that they do not suffer the discs that are the most prone to suffer injuries; The ideal is to bend your knees a bit, so that you share the effort with the whole body. The feet should be at the width of the hip, with the tips slightly pointing outwards. The shoulders should be slightly ahead of the bar, and the grip should be done with the hands on the outside of the legs, so that we place the arms in the most vertical way possible.
Abdominals Exercises That Involve the Legs
An intense exercise is a work of the abdomen that involves lower limbs, that is, the legs. For that you can use the Fitball balls (the typical giant balls). Lying on your back, we placed a ball between your legs and caught it between your ankles and, at the same time, with your arms extended backwards, we climbed up and passed the ball from hand to hand. In this way, not only the abdomen is worked, but also the lower and upper limbs.
Flexion of Arms
In this exercise you should lie down on the floor, and then supporting only your knees on the floor flex your arms, for 30 seconds timed.
To start you must support the 2 hands on the floor and stay on the tips of the feet, keeping the body horizontal and from there cross the leg to the side of the opposite arm as shown in the image above, alternating both legs throughout the exercise.
3 Fundamentals When Doing Exercises
- The warm-up is key to avoid injuries, since it raises the temperature of blood, joints, muscles and, in addition, optimizes performance by leaving the muscle at the right temperature to perform the exercises.
- In the central part of the training, the objectives to be achieved are pursued, for example, lose weight, tone up or gain more muscle strength.
- Finally, the body should be brought back to calmness. After having put the body into activity, and leaving it to be revolutionized, with gentle movements and stretching we must make the fibers of the muscles return to their usual state to allow us to continue with our daily activity.
Other Exercises You Can Try to Lose Weight
The more toned your muscles are, the more calories you will consume, even when you are at rest. Also, if you want to reduce inches from the belly, waist, ass and legs it is very important that you eliminate the accumulated fat. To achieve this, there is nothing like a balanced diet and cardiovascular sports. Here you have the best in and out of the gym.
It is an excellent exercise to lose fat. In addition, running strengthens the muscles and joints of the legs, helps reduce fatigue and stress, and recover lost energy. This you can do either on a treadmill or outdoors in the fresh air. If you have knee problems or other health issues, an exercise bike could be a better suited tool for cardio.
Where is it best to practice running?
In asphalt the stability is greater, although it can be harmful in the long run for the knees, hips and spine due to the lack of cushioning. However, running on sand increases the risk of kinks due to the instability of the terrain. The most appropriate surface is the compact earth, a firm terrain, halfway between the two previous ones.
In water you can burn fat in a comfortable and safe way. It is a quick exercise to learn, enjoyable and one of the most complete thanks to the participation of all muscles.
What are the benefits of swimming?
Within the water there is no impact on the body. Therefore, the massage effect of water releases tension in muscles, joints and ligaments. In addition to helping you lose weight, it prevents aging and is very relaxing.
The physical results of riding a bike a couple of days a week are always undeniable. It involves a continuous movement of the legs that prevents and reduces cellulite, improves the cardiovascular system and physical condition. Thick people lose weight and thin people define and harden their muscles.
Trick. Start pedaling at a gentle pace and increase the speed little by little until completing half an hour.
Climbing this machine can change your body. Do 40 minutes 2 to 3 times a week. Choose a resistance with which you notice the effort but that you are able to maintain throughout the session. Be careful to place the knees aligned with the tip of the foot and push with both legs. Ideally, do not raise your heels during the session. What’s more, you squeeze them against the machine. You will notice how your ass hardens.
Rowing is an exercise that you probably do best using a rowing machine, even if you also could do it using a rowing boat. I have written an article on the best home gym rowing machine under $500, which I recommend you to read if you’re in the market for a rower.
The oar will make your pulsations rise steadily, very important to burn fat, and is easy to execute. Take advantage and you will see that in a short time you will lose weight, burning fat and toning the upper body.
Trick. Combining the routine in the elliptical with the oar will make you train the lower and upper train easily and safely. You will burn fat, lose weight and have your body toned.
It is fun and an excellent option to achieve a toned and athletic body. In addition, you will increase your reflexes and improve cardiovascular endurance. You will burn the fat quickly and you will see how the cellulite disappears at once. Kick boxing and body combat are fantastic options. In addition, these disciplines intensely work the muscles of the abdomen, so they are perfect for reducing abdominal fat.
The benefits are rapid reduction of weight, gluteus and strong legs, stimulation of blood circulation (helps prevent and eliminate varicose veins) and marked reduction of cellulite. Advice. When doing this exercise the two most important aspects are learning the bicycle settings and a proper pedaling technique. Ask your monitor to advise you.
For the most adventurous. Requires footwear and special equipment. And, of course, the supervision of a specialist to avoid injuries. There are very enjoyable courses for those who want to start. In addition to being able to burn fat, it is a wonderful exercise of self-improvement.
How to Organize Your Workouts at Home
Your training sessions will be organized as follows:
- 10 minutes of heating
- 20-30 minutes of training
- 10 minutes of stretching
Let’s see, step by step, which movements to perform and how.
Warming plays a fundamental role in ensuring safe and effective workouts: by activating muscles, joints, tendons and ligaments, movements become more fluid and the risk of contractures and other minor injuries is significantly reduced.
For a quick and fun warm up, you can do a crossfit style “warm-up” (or functional training, if you prefer). Basically, you will have to complete all the repetitions of the first exercise, then move on to the second and so on, continuing for all the rounds (or rounds) assigned.
4 rounds of:
- 20 jumping jacks
- 10 squats
- 10 sit-ups
- 5 push-ups
Once the warm up phase is complete, you can switch to actual training.
For clarification on the correct execution of the various exercises, you can consult the videos on this YouTube channel .
You can start training 2-3 times a week, alternating one day of training and one of rest.
Here below, you find three examples of workouts with body exercises, designed to stimulate all the major muscle groups through a combination of cardio and strength movements.
The goal of these training circuits is to complete all the repetitions assigned for each exercise and, if necessary, repeat the entire sequence of movements for the number of laps indicated, trying to close the workout within the specified time limit.
During the first training sessions, always remember to favor a correct execution of the movements and, subsequently, begin to increase the intensity of the workout trying to end it as quickly as possible.
Your workout can not really be considered complete without a phase dedicated to relaxation and muscle stretching, which is essential to facilitate recovery and maximize the effectiveness of training sessions
Final Thoughts on Losing Weight with Home Gym Equipment
Even if there are exercises that can be done without the aid of any tools, having some tools will certainly make your home workout more effective . If you have enough space, you can use a room to make a home gym . Alternatively, you can choose equipment that is foldable and store them under the bed or in the closet, pulling them out only when you need them.
For a complete workout, you need tools for aerobic exercises , such as exercise bikes and treadmills, muscle strength equipment , such as weights, benches with dumbbells and barbells, and stretching accessories.