So a couple of months ago, a fellow walked in my gym to lose weight without gym. He wasn’t overweight, but he had very little muscle and too much fat. His goal was to get rid of the overhanging belly. So I prepared a program for him that lasted two months. I added three things in his workout plan. Cardio, bodyweight exercises and stretches. He did the program four times a week. And the end result was. Wait, and you’ll see. Are you ready to try the same? Let’s get you started with some cardio.
Jumping jacks is a weight loss king
The first one is jumping jacks. Those help you raise your heart rate, burn fat and prepare your muscles. Stand straight with your legs closed in your arms along the sides. Slightly, bend your knees and jump in the air. Spread your legs a shoulder-width apart, it helps you to lose weight without gym. Stretch your arms over your head and go back to your starting position. Do three sets for 30 to 60 second.
Lose weight without gym, Side to side hops
They focus on the calves, legs and hips. They’ll boost your aerobics fitness, make your workout faster and help you lose weight. Stand straight with your feet slightly apart and your hands on your sides. Jump with both your feet on the left and then on the right with fast, repetitive moves. Two, three sets that would last for about 30 to 60 second each.
Lose weight without gym, squat jobs
Let’s kick things up a notch with squat jobs. They’ll help you get stronger legs and burn more calories. Stand with your feet shoulder, width apart. Lean down and do a regular squat. Engage your core and jump up as you land. Lower your body to the original squat position. Two sets of ten repetitions each, it will help you to lose weight without gym.
Abdominal crunches, lose weight without gym.
After your warm-up, it’s time to challenge your body weight and build some muscle. Start with abdominal crunches. This is what you need to pump up your six-packs. It isolates the abs and strengthens your core.
Lie on your back with your feet hip-width apart. Bend your knees and place your arms at the back of your head. Engage your abs and lift your upper body. Now stay there for two to three seconds and go back to your starting position. Do three sets of ten reps.
Weight loss, Donkey kicks
We have the donkey kicks. They’ll help you become more stable and tone your glutens. They’ll also strengthen your shoulders since your hands will support your body weight.
Get on all fours and place your hands underneath your shoulders. Then place your knees below your hips. Keep your left knee bent at a 90-degree angle. Flood your foot and lift it up. The knee should be in parallel with your hips. Now lower your knee, but don’t let it touch the floor and then repeat the same thing. Do 10 reps with each leg.
Push-ups, weight loss
The oldie but goodie push-ups lose weight without gym, they’ll strengthen your upper body and work your chest, triceps and shoulders. Lie on the floor with your legs extended back and your hands slightly wider than your shoulders. Start bending your elbows and lower your chest until you’re a few inches above the floor. Then push yourself back up to the starting position. Do three sets of five reps each.
Plank, weight loss
The king of all exercises is the plank, lose weight without gym. It strengthens your core, boosts your metabolism, and works out your entire body, in weight loss. Get in a push-up position with your forearms on the ground to support your weight. Keep your feet back, neck aligned and squeeze your abs.
Hold that position for two minutes and then relax.
Let’s do sit up they’ll tonier abs, help you build muscle mass and improve your balance, lie on your back with your knees back and your feet flat on the floor, slowly lift her upper body and set up, for weight loss. Go back to your starting position and do three sets of 10 reps each.
Let’s try Bridge, lose weight without gym. Those focus on isolating your glutens and hamstrings. Keep lying on your back with your knees bent and your feet sturdy on the floor, to weight loss. Place your arms along your sides with your palms facing down. Now lift your hips from the ground until your shoulders and hips form a straight line. Stay in that position for three seconds and then go back down to three sets of 15.
You can take a small break and drink some water to prepare for the next one.
They’ll plank jacks. They’ll help you burn more calories and strengthen both your upper and lower body lose weight without gym. Start in a push-up position with your palms and toes supporting your weight, weight loss. Squeeze your glutes and abs and jump your feet out as you did with the jumping jacks and your cardio. Do three sets with each one lasting 60 seconds.
Moving on to side lunges. Now we’re focusing on both your inner and outer thighs, for weight loss. Start in a standing position with your legs wider than your shoulders. Keep your toes pointing forward and shift your way to one leg. Bend that knee to a 90-degree angle while your other leg is straight. Return to the centre and do the same thing on the other side. Two and three sets of 20 reps.
How to lose weight in a week, Bicycle crunches
Now we’re paying more attention to strengthening your core, thighs and toning that sake’s back. It has a bit of cardio, so you’ll also be shedding some extra pounds. Lie on the floor with your feet lifted and your knees bent. Place your hands behind your head, lift your chest and lean forward, for weight loss. Twist your left elbow and your right knee as you do so. Straighten your opposite leg. Alternate sides and do three sets of 20.
how to lose weight fast, do the V ups
This one’s my favourite. The V ups. They’ll help build your strength and burn extra calories while doing so lose weight without gym. You’re ABS, oblique and lower back are engaged throughout the entire exercise, lying on the floor with your arms and legs extended, squeeze your abs and lift both your arms and legs to meet above your torso.
Now lower them back down to the starting position. Do three sets of fifteen.
Lateral leg raises
We’re working on fixing your posture and speed during gagging many muscle groups of your lower body and you’ll see those muscles bulging in no time. Lie on your side with your legs extended.
Lift your top leg at a 45-degree angle, hold it in position for a second, and then slowly lowered back down to two sets of 15 reps and then switch legs.
Let’s finish off with some stretches to relax your muscles.
This will make your spine more flexible and improve digestion. Lie on the floor, extending your legs and use your hands to support your shoulders. Pressure hips to the floor and start straightening your arms and your chest off the floor. Finally, push your shoulder blades back and stay in that position for thirty seconds.
Now let’s try the child pose. It’ll help stretch your thighs, hips, ankles, kneel on the floor, and keep your toes connected and your heels apart. Lower your torso and bring it between your knees. Now relax your shoulders. Bring them towards the ground and stay in that position for thirty seconds, for weight loss.
The last one is the chest stretch. This, too, will help you relax the muscles of your upper body and improve your posture. Stand in front of an open door with your arms resting on both sides of the doorframe at a 90-degree angle. Lean your body forward through the door until you feel some stretch in your back, again. Stay in the position for 30 seconds in about a week.
You’ll see your weight dropping and your perky muscles will appear. Remember the fellow that walked in the gym at the beginning of the video? Here’s what happened to him. At first, he started doing the exercises and lost 14 pounds. He got rid of the fat, and then he focused on pumping those muscles in just a couple of months. His chest grew bigger and his six packs started becoming visible. He gained more weight as muscle and got stronger. Now he works out with weights heavier than his body weight. You might see him soon. Who knows?
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