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Who said you need a personal coach or a gym subscription to look great? If you are motivated and disciplined, it’s possible to develop an amazing body at home. Of course, you still need a well-made workout session to trigger muscle growth and burn excess calories. Finding a proper workout routine is indeed a bit more challenging without a coach. We know how that feels so we want to save you from all that trouble.
Are you thinking that you need a budget to get equipment for home workouts? If you truly want to obtain the best results, you may have to get some equipment for working out at home. Don’t worry as they don’t have to be expensive. It’s more important that they have what it takes to increase the effectiveness of your workouts. But, before you decide upon the equipment you need, take a look at 6 best at-home workouts that will help you lose weight and build muscle.
- A burnout workout for the entire body
Exercising is the best way to get rid of excess weight is because muscles burn many calories to function. So, the bigger your muscles get, the more energy they will need to work daily. Paired with a proper diet, your body will tap into its energy supplies, stored in the form of fat. Thus, constantly working out will get you on the right track toward a slimmer body and leaner muscles.
This workout will target your entire body, as its names suggest. You will perform sets of various exercises that will work out every group of muscles you have. It is worth mentioning that you should not rest more than 90 seconds after each superset.
A superset is made out of several sets of the same exercise. Start with 3 sets of dumbbell lounges that will train your legs. Each set should have 8 to 12 reps. Move on to performing 3 sets of pushups, again with 8 to 12 reps per set. Pushups are great for chest and arm muscles.
Perform 3 sets of dumbbell Romanian deadlifts and 3 sets of ab-wheel rollout. These exercises are great for training the muscles in the core area, but also for improving mobility and stability. Each set should contain 6 to 8 reps. Then move on to dumbbell curls and dumbbell shoulder presses, performing 3 sets of each. Each set should contain 12 to 15 reps each. As you can tell, these exercises will train your biceps, triceps, and shoulders.
End this workout with sets of planks and dips. You can simply use a chair to do sets of dips. Three sets of each type of exercise are recommended. Regarding the number of reps, you should do as many as you can for each during one set, as Fit Titans suggest.
- Lose weight with the help of a cardio workout
Cardio workouts are great because they speed up your metabolism and help you burn more calories in a relatively short period. So, if you want to lose weight, you should include a cardio workout in your training routine. A good cardio workout has 60 seconds of rope jumping, 10 reps of burpees, 15 reps of double kettlebell swings or dumbbell curl-to-presses, and 60 seconds of bear crawls. You’ll certainly feel your blood rushing after completing this workout session.
- This workout will tone and define your legs
The time for shorts and walks on the beach are almost here, so you’d better make sure you have nice legs to go with your beachwear. This workout will help you out without a doubt, as it helps shape and tone the muscle groups in your lower body area.
Start by performing bodyweight squats. But, instead of going all the way up, stop at one-fourth of the way and then drop back down and only afterward go all the way up. This represents one rep of this exercise. Perform 10 reps and complete 5 sets.
Then move on to performing dumbbell Romanian deadlifts. Perform 10 reps for each set as well, completing 5 sets. Conclude the workout session with 5 sets of walking lunges and 5 sets of lying glute bridges. Each of these sets should contain 20 reps for each set.
- The workout that will get you a 6-pack ab
Who doesn’t dream about enjoying a 6-pack ab? Well, this dream can come true with the help of this workout that is meant to target your core muscles. It won’t be easy, but it will provide the desired results. Start the workout session by performing 3 reps of ab-wheel rollouts.
Try to perform 10 reps for each set. Then perform 3 reps of superman holds, maintaining one hold to 30 seconds. Then it’s time for 3 sets of renegade rows. 10 reps of this exercise will do. Conclude your ab training session with 3 sets of plants, holding each plank position for 60 seconds.
- Shape your lower body with this workout
This workout is a great alternative if you want to enjoy a bit of diversity when training the muscles in your lower body area. However, bodyweight squats are a must in this case as well. Just this time do them as you’re supposed to, going all the way up and down for each rep.
Lying glute bridges is another type of exercise you seriously need to consider, as it tones the glutes and hamstrings. Ideally, perform 100 reps of each exercise and do as many sets as you consider possible and necessary.
Then continue the workout with 4 sets of reverse lunges and 4 sets of dumbbell Romanian deadlifts. Each set should contain 10 reps. In the end, perform a wall sit. You can do this by placing your back against a wall. Then bend your knees until they form a 90-degree angle, like when you’re sitting on a chair. Hold this position for as long as you can.
- Built muscles in the upper body this way
If you’re facing pain and discomfort in your back, but still want to work the muscles in your shoulders and upper arms, this workout will help you out. It will put less pressure on the spine while allowing you to train those muscles right. Begin the session with 3 sets of pushups and 3 sets of prone back extensions. Each set should contain 12 reps.
Then move on to 3 sets of planks and 3 sets of prone press-ups. The prone press-ups are done from a position similar to that of a pushup. But this time you will have your legs resting on the floor completely.
You will use your hands only to push your body up, lifting it off the ground until your arms are straight. Each set should contain 10 reps. Finally, end the training session with 3 sets of staggered Romanian deadlifts. Perform 6 reps for each side. A set will contain reps for both sides.
