Being at home during these times can be demotivating. Even with no access to a gym, you should still be able to do at home workouts, to help with your fat loss goals. Here’s an at home full body workout for fat loss.
Stretch and Warm up: Quad/ Hamstring/Arm Warmup Stretch
Do a mix of dynamite stretches to warm up your body and get it ready for the workout. Stretching and warming up helps avoid injury.
- Stand and hold onto a wall for balance if needed.
- Grab the top of the left foot and bend your knee, bringing the foot towards the glutes, knee pointing straight at the floor. You should feel a stretch right down the front of your leg.
- Squeeze your hips forward for a deeper stretch.
- Hold for 15 to 30 seconds and switch sides, repeating one to three times.
- Get back to standing position. Once you’re standing straight, lower your arms down, bending at the waist and get as close to your toes as possible.
- Get back to standing position.Once back in standing position, hop for a couple of minutes, gently and lightly.
- Get back to standing position. Take your right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders.
- Try dropping the shoulder down if you’re not feeling a stretch.
- Hold for 15 to 30 seconds and switch sides, repeating one to three times.
At Home Workout For Fat Loss
Use 8-10lb dumbbell (or use heaviest dumbbell or kettlebell possible)
Complete entire workout, then repeat 2-3x
- 30 squat press
- 15 lunge then kick back
- 20 kick backs
- 15 side leg kicks
- 10 pushups
- 50 jumping jacks
- 25 sumo/wide squats
- 25 curls
- 25 reverse triceps kickbacks
- 12 crunches
- 12 lower leg lift
- 25 jump squats
- 15 bent over rows
- 25 front/side lateral raise
- 20 upright row
- 20 deadlift stiff leg
- 20 single arm dumbbell or kettlebell snatch
- 20 dumbbell front squat deep
Cardio: Complete entire workout, then repeat 2-3x
- 20 mountain climbers
- 20 burpees
- 20 high knees
- 20 up-down planks
- 20 jump squats
- 20 dumbell/kettlebell swings
Booty Burn – Optional (Use heavy ankle weights)
- 15 x2 heavy weighted ankle weight kickback each side
- 15 x2 heavy weighted ankle weight donkey kick each side
- 15 x2 fire hydrants kicks (no weights)
- 15 x3 heavy dumbbell Hip Thrusts or flute bridge
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Disclaimer: This website is for informational purposes only. Consult a physician before performing this or any exercise program.
