7 Basic Exercises to Burn Fat and be Fit Without Leaving Home tips
Improving basic physical condition and losing weight is possible without having to go to the gym, go for a run or use machines in the process: all you need is a little time and determination.
You don’t have to go to the gym or invest too much time. All you need is a little determination and willpower to add to your routine something more than necessary: a little physical activity. This is not an aesthetic issue, although it could also become a motivation, the main objective should be related exclusively to a noticeable improvement in health.
You may not be aware of the implications but doing a little physical exercise helps reduce the risk of hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer, depression and falls. It also improves bone and functional health, and is a determining factor in energy expenditure, fundamental for caloric balance and weight management.
How long is the recommended minimum? The World Health Organization (WHO) recommends that you take at least 150 minutes a week to practice moderate-intensity aerobic physical activity, or 75 minutes of vigorous aerobic physical activity each week, or an equivalent combination moderate and vigorous activities. That is, the institution plans to complete the equivalent of 30 minutes of physical activity 5 days a week. Pretty realistic goal, don’t you think?
Obviously, the more time you spend, the greater health benefits you’ll get, but the important thing in this case is that if you don’t exercise regularly, you’re aware that you don’t need to spend a huge amount of time in the process.
7 simple exercises
The circuit we propose below, courtesy of Jordan Yeoh, one of the many fitness experts there is today, is designed to burn fat, lose weight or maintain weight, develop strength and improve fitness. It is a simple training routine composed of basic exercises. Ideally, complete between 3 and 5 series each.
- Flexions. 10-15 repetitions.
- Abdominals. 15-20 repetitions.
- Jumping jack. 30-50 repetitions.
- Iron. Hold the position for 20 to 60 seconds.
- Squats. 12-20 repetitions.
- Iron with leg lift. 5-8 repetitions per leg.
- Butt kick or jump with buttock kick. 20-30 repetitions.
If you have any questions about the technique or the workload that you can bear depending on your fitness, you should consult a professional who can guide you since each person requires a different approach depending on their circumstances.
Another funadamental aspect, if your goal is to lose weight or maintain a healthy weight, is to take care of your calorie intake through a balanced diet. WHO recommends ingesting 2,000 to 2,500 Kcal/day for men and 1,500 to 2,000 kcal/day for women. Depending on your goal, you’ll need to consider the calories your diet and the calories you spend. If you’re trying to burn fat, you’ll need to burn more calories than you consume. If you’re trying to maintain your weight, there must be a balance between intake and spending.