Home workout for weight loss and fat burning

Home workout for weight loss and fat burning

The problem with many home workout is that they are all cumbersome and incomprehensible. There are too many home workout exercises that are incomprehensible to the perception.

Therefore, often no one performs them. Most quit their workouts after their first home session.

After all, who wants to perform a bunch of completely incomprehensible exercises for themselves.

This is why many people have such poor results at home workout.

Because, firstly, the program is too complicated, and secondly, there are too many different and incomprehensible exercises in the program itself.

Home workout should be as simple and straightforward as possible so that absolutely any athlete can do it.

And when there are 10 – 15 different exercises in it, then you don’t really want to do it.

I wouldn’t do it myself.

And so I have prepared for you a very simple and understandable workout consisting of only 3 exercises, where you will need no more than 3-5 minutes to complete it.

In my last article, I already wrote about how with the help of squats alone, you can quickly lose weight, as well as quickly get in good shape without any cardio.

Now I have added 2 more exercises to the squats in order to get a complete home workout.

These two exercises are push-ups and crunches on the floor.


  • Squats
  • Push ups
  • Twisting (press)

Here are (3) simple exercises that can help you lose weight quickly or get your body in top shape.

The goal of this home workout is to burn excess fat. By doing a lot of work in these 3 exercises, which means you have to do a very large number of repetitions.

You will have to do all these exercises every day for 100 repetitions in each of them.


If you think 100 reps is too much for you, then it is not.

You don’t need to try all these 100 repetitions at once at once. You will need to complete these 100 reps throughout the day.This is best principal in home workout training.

This means that you can divide all these 100 reps by, say, 10-12 hours, and only do 10 reps every hour.

And if you find it difficult to perform 10 repetitions at once, then you can perform only 5 repetitions, but already every 30-40 minutes.

What could be easier than doing only 5-10 reps every 30-60 minutes. I think that even a child can handle this quite well.

Over time, you will learn to squat and push up more and can do 50-100 reps at a time, but start small for now.

Start with just 5-10 reps and gradually work your way up to 50-100 reps at a time.

After that, you can use the extra weights in the form of a backpack.


You can perform squats with different leg positions. Once it was performed with a wide stance, and another time with a narrow one.

Also, if it is very difficult for you to squat every day, then alternate squats with lunges.

And you can also do push-ups with different arms and even with different inclines.

At the same time, you perform all these (3) exercises immediately one after the other, without any rest in between. They performed 10 squats, then immediately performed 10 push-ups from the floor and then did 10 more crunches on the floor without resting.

Then do 10 squats, 10 push-ups and 10 crunches again. And so on until you complete all 100 reps.

For this you need 10 such circles, where 3 performed exercises are 1 circle.

If you find it difficult, then you can break them down into 5 approaches. And do 50 repetitions in the day for these three exercises, and in the evening do 50 more reps.

Or, as I said earlier, you can do 1 set of 10 reps every hour. Either way, you do 100 reps a day.

If you suddenly find it difficult to do all of these (3) exercises every day and you feel that you are not recovering.

Then, on one workout, do only squats, and on the other, push-ups and twists.

Home workout for weight loss

Day 1
1. Squat 100 reps.

Day 2
1. Push-ups 100 reps.
2. Twisting 100 reps.

So, just alternate your home workouts and give yourself a little more rest.

This home workout is for those whose goal is to quickly lose weight and get in shape.

These workouts will perfectly replace any cardio and will be an order of magnitude more effective.

In this case, the training itself will take you no more than 5-10 minutes.

Choose 5 minutes a day or 1 to 2 hours of cardio on a treadmill every day. I think the choice is obvious …

Your goal is to do 100 repetitions every day for all 3 exercises, which takes 5-10 minutes in home workout.

In either case, you will spend about 400-600 calories. But you can do it in 1.5 – 2 hours or you can do it in just 5 minutes.

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