These 9 at-home exercises will help you reduce your belly fat while lowering your body fat percentage over time. Learn the best exercises that you can do at home to lose weight faster and get rid of excess belly fat. This video will show you how to put all 9 exercises together for an amazing fat-burning workout that only takes 9 to 10 minutes per round to complete.
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Whether you simply can’t get to the gym or you just want to train in the privacy of your own home, or everything closed down because of something like the coronavirus, it’s always good to have a wide variety of effective body weight exercises that can help you speed up your progress with losing weight, reducing your belly fat, and burning overall body fat. Now, of course, to lose weight and burn fat you will need to watch what you’re eating, but certain high-intensity exercises can really help you speed up the process and help you get into the best shape of your life right in your own home. So today I want to go over 9 of the best exercises you can do to lose weight without the use of any equipment. To combine these exercises into a workout you’re going to perform each one of them for 1min on and then 30 seconds off for your break, then move straight to the next exercise. The idea here is to move through all 9 of the exercises without taking any other breaks, but if you start getting tired I’m also providing regressions so don’t worry. First, we’re starting with Spider-Man pushups. To do Spider-Man pushups you’ll start by getting into a push-up position on the ground. Making sure that your heels tailbone and the back of your head are in a relatively straight line. Do not allow your hips to sink down and don’t raise them up towards the ceiling. From that correct starting position you want to start lowering yourself down for what looks like a regular pushup but as you go down you want to open up your hip and bring one knee up to your elbow. Then push yourself back up and bring that leg back to meet the other one so you’re back in a regular push-up position. Then you’re just going to repeat the same thing on the other side and alternate back and forth for reps. Now if these are too advanced you can simply perform regular push-ups instead and if those are too hard for you for this exercise you can also just drop to your knees and perform push-ups on your knees. Just keep in mind you want to stay in a straight line and you don’t want to raise your hips up even if you’re doing it on your knees. Sticking the butt up in the air is a very common mistake I see with this regression. With that said, if you have the strength to do spiderman pushups in the beginning but can’t do it for the full minute, perform as many reps as you can with the spider man pushups, and then finish out the rest of the minute on your knees if necessary.
Next up we have squats but we’re going to perform them a little differently than usual and that gonna be by not locking out at the top. This is going to make it much more challenging because it’ll keep constant tension on your glutes quads and hamstrings so you’ll definitely feel your legs burning as you go. Start by spreading your feet a little wider than shoulder-width apart and slightly rotate your feet outward. Raise your arm straight in front of your body and hold them there to help with balance. Before beginning make sure that your chest is up pointing straight ahead and that you’re maintaining a nice neutral curve in your lower back. Then drive your hips back, bend your knees and lower yourself down while making sure to keep your weight over the midline of your foot. You shouldn’t be up on your toes because that’ll put a lot of pressure on your knees and you shouldn’t be on your heels either. Squat down until your hips are either parallel with your knees or a little under parallel. Then drive through the middle of your foot, extend your knees and come back up but right before you get the point where you can lock out you’re going to want to go straight into the next squat. And repeat for reps.
Up next we have a challenging one the Burpee sit through. The Burpee itself is a full-body exercise that requires a lot of energy and really gets you breathing. So when we combine it with sit throughs it becomes even more challenging so if it happens to be too difficult for you don’t worry I’ll show you a regression. Start by standing straight up with your feet shoulder-width apart. Then bend down, place your hands on the ground in front of your feet and hop your feet out into a push-up position