6 Simple at-home Workouts

6 Simple at-home Workouts.

By Fitasport | Posted on 02-06-2017
There are 101 wimpy excuses for not working out. I’m tired. My favorite show is on TV.
I’m hungry. I really should reorganize my kitchen cabinets.

The list of excuses can go on and on.

But when the weather is really nasty or you’re super-busy, you have a valid reason for forgoing exercise, right? Wrong.
Here are 6 simple at-home workouts, many of which can be done in no more than 20 minutes.


KettlebellsIf you’re looking to trim and tone quickly, consider adding a kettlebell, a round weight that sort of resembles a small bowling ball with a handle attached to it, to your home gym arsenal.
A kettlebell workout can be done in less than half the time of typical workouts and burns twice as many calories, says Sarah Lurie, author of Kettlebells for Dummies.

How many calories are we talking?
Up to 20 per minute, according to a 2010 study, or up to 400 calories in a 20-minute session.
Here’s why it works so well,

Most kettlebell exercises give you a cardiovascular workout and a full-body strength workout at the same time, says Lurie.

The basic kettlebell swing works every major muscle group and taxes your cardiovascular system at the same time.
Even adding just two kettlebell workouts a week into your routine will transform your body.

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Jumping rope

Jumping ropeJumping rope is amazing for your body, says Samantha Clayton, personal trainer and co-star of YouTube’s Be Fit In 90.

All you have to do is look at a boxer’s tight, toned body to know it’s a major fat-blaster.

You’re toning your upper and lower body at the same time, while quickly boosting your heart rate.
The result: a 160-pound person can torch more than 350 calories in 30 minutes.

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Body weight workouts

Body-weight workoutsGoing for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well.

Planks and mountain climbers are fantastic for your abs.
Aim to do 3 sets of 10 reps for each move.

To boost your calorie burn, keep rests between each move no longer than 20 to 30 seconds.
To amp calories even more, add a 1-minute cardio blast—like jumping jacks—between each set.

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Suspension training

Suspension trainingLoved by personal trainers and hard-bodied fitness types (a former Navy SEAL is credited with their development).
These versatile nylon straps hook to any stable anchor think your bedroom door or a sturdy pole or
beam and allow you to use your own body weight as resistance for more than 100 different exercises.

They’re perfect for at-home exercisers because they require minimal space, weigh only around 2 pounds, and can be rolled up and stashed in a drawer or closet between sweat sessions.
Because suspension strap moves require balance, your abs are constantly engaged, working your body from head-to-toe.
To up your calorie burn, move through a suspension circuit quickly, resting only for enough time to adjust strap length between moves.

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Indoor cycling

Indoor cyclingIf you love logging miles on the open road, consider setting up your bike in your living room.
You can put your favorite TV show or movie on the TV and pedal away, says Andrew Bernstein, gear editor for Bicycling Magazine.
The most common set up is a rear-wheel trainer, which locks onto the bike’s rear hub and elevates the back wheel a few inches off the ground, says Bernstein.

These devices use a resistance unit to simulate riding on a road.
You’ll also need a “trainer block” to elevate the front wheel so that your bike is level.
Whatever your setup, expect to sweat, A 175-pound person burns between 159 calories to 476 calories in 30 minutes of cycling.
We recommend you get a rubber trainer mat to put underneath you to protect your floors, especially if you’re spinning on carpet, says Bernstein.

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YogaIf you have room to unroll a yoga mat, you have enough space for a challenging asana session.
To make yoga a great calorie-burner, focus on repeating moves that engage your largest muscle groups and get your heart rate up, says Tamal Dodge, RYT, star of the Element Hatha & Flow Yoga for Beginners DVD.

A few poses to try, in addition to the basic warrior I and II.
Crescent lunge, chair pose, and extended side angle.
Link them all by flowing through a vinyasa (lower from high plank to low plank, flow forward to upward facing dog, and then press back to downward facing dog).


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