You do not have to belong to a gym to achieve an effective workout. Weight loss occurs when you burn more calories than you consume. Any physical activity helps you burn calories. Exercise also assists in the development of lean muscle mass, which burns more calories at rest than fat tissue. Whether you prefer at home workouts, or circumstances make it your only option, you can still burn calories as well as build strength and cardiovascular fitness with these simple routines.
Jump Rope
One of the least expensive and effective workouts is jumping rope. Mayoclinic.com reports that a 160 lb. person burns about 730 calories in one hour. Jumping rope also helps promote agility, coordination and endurance. If you are pressed for time, or you cannot yet endure a full 30- to 45-minute rope jumping session, try breaking your routine up over the course of the day. Jumping rope for just 10 minutes at a time, three times per day can help you build cardio fitness and burn 350 calories—potentially inducing a loss of more than 2 1/2 lbs. in a month.
Circuit Training
Circuit training involves performing a series of exercises in quick succession, without rest between them. A circuit may be composed of cardio exercises, strength exercises or a combination of both. Circuit training burns about 30 percent more calories than traditional strength training where you rest between sets, reports the Fitness Magazine website. Because you are constantly changing exercises, it also combats boredom and helps the time go by faster. An easy cardio circuit requires little space, so it is easily done at home. Try doing a minute each of jumping jacks, running in place, jump squats, speed skaters and burpees. Repeat the five-minute sequence five or six times to fit in a 30-minute calorie-burning routine. A resistance band is an easy at-home piece of equipment that you can use to add strength training moves between the cardio segments for a cardio-strength circuit. An at-home strength circuit could be done using only body weight exercises–squats, lunges, push ups, crunches and spine extensions–or incorporate hand weights to add in chest presses, lateral raises and back rows.
Boot Camp
Boot camp workouts are popular because they utilize simple, but effective exercises to create an intense, calorie-scorching routine. To participate in your own at-home boot camp, identify typical household items you can use—a coffee table, the sofa, a container of laundry detergent and a staircase. Warm up by marching in place for about five minutes and then perform 90-second drills at each of your “stations.” Do push-ups, run up and down the stairs, hook your feet under the couch for crunches, wood chop with the laundry detergent and do dips off the coffee table. Add in additional stations or repeat the sequence several times for your desired workout time. The amount of calories you burn depends on the intensity with which you approach your workout—so go hard.
About this Author
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer and has degrees from Princeton and Columbia University.
