Everybody just loves that fit body with lean and thin figure, protruding muscles, shining 6 pack abs but not everybody has it. Is the reason behind this, is that it is too hard to achieve?
Nope, don't worry its just a big widespread notion that it is too hard to achieve, it's just something that you would have to work hard for in a meticulous and constant way. Terming it impossible or hard enough is just a way of procrastinating your health issues.
Well, so here we are with our list of Top 10 Best Ways To Get Fit At Home without spending a lot of money on gyms, personal trainers and other stuff. Here we would be divulging all the secrets of diet and exercises that have helped people in our team and our readers to get fit quickly and cheaply.
There would be strict diet, systematic exercises and fitness precautions so you better buckle up as we're diving straight to the list.
#10. Choose Right Exercises
Follow this Body-Weight Circuit at Home. It will only take you 8 minutes to complete.
The body weight workout below is a circuit where you will move from one
exercise to the next resting for only 15 seconds between exercises.
Once you complete the first round, rest for 60 seconds and repeat 2 more
times for a total of 3 rounds.
Body Weight Exercise #1 A1. Push-Ups
Rounds 3
Reps 15 hard seconds
Rest 15 seconds then move on to Mountain Climbers
How to perform: Place
your hands shoulder width apart and perform a standard push-up as fast
as you can for 15 seconds. Then rest for 15 seconds and move on to
mountain climbers.
Body Weight Exercise #2 A2. Mountain Climbers
Rounds 3
Reps 15 hard seconds
Rest 15 seconds then move on to Burpee’s
How to perform: Place
your hands shoulder width apart in a push-up position and bring your
knees in an alternating fashion towards your elbows and do for 15 hard
seconds. Then rest for 15 seconds and move on to burpee’s.
Body Weight Exercise #3 A3. Burpee’s
Rounds 3
Reps 15 hard seconds
Rest 15 seconds then move on to High-Knee Drills
How to perform: Stand
straight up and quickly bring yourself down in a push-up position, kick
your feet out and then bring your feet in and jump straight up off the
ground. Do as many as you can for 15 seconds. Then rest for 15 seconds
and move on to high-knee drills.
Body Weight Exercise #4 A4. High-Knee Drills
Rounds 3
Reps 15 hard seconds
Rest 15 seconds then move on to Prisoner Squats
How to perform: Stand
straight up and quickly bring your knees in a alternating fashion
straight up and simply run in place. Do as many as you can in 15
seconds. Then rest for 15 seconds and move on to prisoner squats.
Body Weight Exercise #5 A5. Prisoner Squats
Rounds 3
Reps 15 hard seconds
Rest 15 seconds then rest for 60 seconds and repeat entire circuit (A1-A5) 2 more times for a total of 3 rounds.
How to perform: Stand
straight up with your hands behind your head with feet shoulder width
apart. Squat up and down and do as many as you can in 15 seconds. Then
rest for 60 seconds and repeat entire circuit (A1-A5) 2 more times for a
total of 3 rounds.
This one workout will only get you so far to getting a lean and muscular physique.
#9. Try Yoga On Alternate Days With Workout
You probably know that Yoga is one of the best exercises for weight loss you can try at home. You don't need to go somewhere else for this.
You even don't need to spend hundreds of dollars on it. You can learn it yourself online from various sources like yoga websites, YouTube videos, Yoga mobile apps and many other.
Yoga poses like Halasana, Naukasana, Bhujangasana, Bhekasana, Setu Bandhasana, Vakrasana and a few other help in reducing weight fast.
#8. Add Cucumber and Black Pepper To Diet
When it comes to weight loss, the first vegetable I recommend is cucumber. Cucumber is very low in calories and high in other essential elements useful for your body.
Many weight loss experts suggest cucumber as major diet for weight loss. Many have tried this and it worked well for them. Now it's your turn to try cucumber and reduce weight naturally.
If you get bored by the taste, you can even add some green chili paste for a bit spiciness.
Black pepper can break the fat cells in your body and help in weight loss. Add black pepper into the foods you cook or sprinkle black pepper powder on salads.
Try this simple weight loss tip for 10 days and I am sure you will be surprised with the results.
#7. Drink Water Adequately
Replenishers like lemonade and water based drinks(non sugar) will keep you hydrated and replenish those important electrolytes that the body needs on regular basis.
#6. Keep Check On Diet
It is said you are what you eat, if you only eat junk food what does that make you?
Eat whole foods: Proteins (Eggs, Chicken, Fish), Fats (Olive Oil, Coconut Oil, Avocados), Carbohydrates (Oatmeal, Potatoes, Quinoa, Rice), Fruits and Vegetables, and in the proper caloric quantities (This is based on your weight, age, activity levels, etc.
There are great online daily caloric requirement calculators for you to use to decide how many calories you need in a day to achieve your goal.)
#5. Start Lifting
Buy a set of five-pound weights. It's a onetime investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week.
The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges.
Use your free weights to perform simple biceps curls or triceps pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement in your physique.
#4. Get Enough Sleep
Women who get less than four hours of sleep per night have a slower metabolism than those who snooze for a full eight hours, according to researchers at the University of Chicago.
So don't skimp on your zzz's, and you'll be rewarded with an extra edge when it comes to shedding pounds quickly.
#3. Lose Salt And Sugar
Sugar is also one thing to watch out for, if your goal is to get fit and not just average looking. You should be avoiding sugar as much you can because not only they increase your body fat percentage they give you craving.
Try Honey in place of sugar if you want.
So keep an eye on your sodium intake, and that doesn't just mean ditching the saltshaker.
Hidden sources include soups, canned foods and drinks (did you know a serving of regular V8 juice has 800 mg of sodium?), salty snacks such as chips and pretzels and many prepackaged foods.
#2. Cheat A Little
Don't go for cheating a little everyday, it's very much.
Don't go for cheating a little in a year, it's too less.
Cheating here also requires your thought, because you don't want to go too harsh or too lenient on yourself.
Cheating 3-4times a month should be just fine, if you want improved results without actually going very much harsh on you.
#1. Plan A Time Table
Planning and working sincerely is the key to get fit. Not everyday you should be working your core out because muscles also need rest and not everyday you should be going with same exercises, as not only your body adapts to it, you also get bored.Try a good schedule which has at least 3 days exercise a week or at most 5 days. A good estimate and demo time table is below.
Monday: Chest day:
- Wide push ups 15 reps; 30 seconds rest
- Incline push ups 15 reps; 35 seconds rest
- Decline push ups 10 reps; 45 seconds rest
- 90 degree hold 20 seconds; 50 seconds rest
4 sets of this.
Tuesday: Lower body:
- Knee raises (jogging with your knees up to the chest) 30 seconds; 30 seconds res
- Squats 30 seconds/ 35 seconds rest
- Jumping lunges 30 seconds; 45 seconds rest
- Calves 20 reps each leg; 30 seconds rest
- Side lunges 15 reps each leg; 50 seconds rest
4 sets of this
Wednesday: Core
- Knee raises
- Scissors
- Sit ups
- Plank
- Both side planks
4 sets of this (each exercise give your maximum)
Thursday: Cardio
- Jumping jacks 1 minute 30 seconds rest
- Running in one spot 30 seconds/ 35 seconds rest
- Running 5 minutes/ 45 seconds rest
- Jumping rope 1 minute/ 45 seconds rest
4–5 sets of this
Friday: Back
- Pull ups
- Chin ups
- Wide pull ups
- Close grip pull ups
4 sets of this (since I don’t know how many you can perform, do at least 4 of them on each exercise)
Saturday: rest
Sunday: Core or cardio
There you have it, Top 10 Best Way To Get Fit At Home without spending too much on unnecessary fitness stuff.
Also, if you're thinking about buying medicated items to get fit at home or gluten free oil like items then be sure to check out our Rocket Offers And Deals to get the best items at best available price.
I hope you liked these simple but not easy tricks to get fit at home and if you did then be sure to share it with your friends and family members to help them get fit too.
Related Reads:
Top 10 Best Exercises To Get Rid Of Belly Fat
Get Fit Quicker and Cheaper According To Your Body Type
Top 10 Super foods To Reduce Weight And Gain Muscles
You may also visit my other blog for life hacks, tips, tricks and knowledge about world, life and technology.
Until next time practice these above steps to lessen your body fat percentage and look leaner and fitter and stay tuned for the next Top 10 Today list.
Peace Out!
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