Home Workout For Weight Loss
Posted by Danielle on
PHEW...who else is feeling like 2020 has been A YEAR and we’re not even halfway through?! This stay-at-home business has been tough on all of us, and our waistlines are no exception. It’s hard to stay motivated and stick to a regular exercise routine on A GOOD DAY, so, we’ve put together a quick 10 minute circuit - at home weight loss exercise you can start doing TODAY🙌
This workout is a mini circuit containing 7 moves and you don’t need any equipment for, other than a sturdy coffee table or a chair (which we all have at home!). You may find it more comfortable using a yoga mat or a rug for the floor work, but it’s not necessary. SO lace up those sneaks, get some water ready and throw on that new outfit you’ve been saving for the gym because let’s be honest...when we look good, we feel good.
A few things to note, depending on whether you’re a beginner or you workout on a regular basis, decide whether you want to go through the circuit once, twice or three times - either way, you’ll be sweating in no time! Starting off with a warm up is SUPER important. Not only will your body thank you later but it helps to make a workout feel more manageable when you’re a few minutes in and that heart race is picking up. So start by jogging on the spot for one minute before we dive in 👟
15 Push-Ups
If you’re a beginner, start your pushups with your knees on the ground, don’t worry, you’re still working those muscles! With your arms fully extended and knees or feet on the ground, flat back, lower your body down, bending your elbows and push back up to complete one push-up. Repeat 15 times then take a 15 second rest.
15 Jump Lunges
Starting in a lunge position with your left foot forward, right foot back, knee bent and close to the ground. Jump up and land back into the lunge position with your right foot forward, and left foot back. Repeat and alternate legs 15 times then take a 15 second rest.
1 Minute Wall Sit
Find a clear space on the wall and stand with your back against it. Slowly bend your knees and shift your weight down so that your knees are bent at a 90 degree angle. If you need to move your feet forward slightly to do this, go ahead. Stay in this position for one full minute and then give yourself the 15 second rest.
15 Burpees
Start in a standing position. Lower your body down as if to do a push-up and make your way to the ground so that the entire front of your body touches the ground. Then move into a “froggy” position and jump up, putting your hands into the air. When you come back down from jumping, repeat the move 15 times and take a 15 second rest.
15 Tricep Dips
Using your chair or table, safely place your hands on the edge and slowly lower your body down and then up again to complete each dip. Repeat 15 times and follow with a 15 second rest.
1 Minute Plank
With your elbows and forearms flat on the ground, your body lifted in the air and feet touching the ground, keep your back flat and tighten your abdominal muscles. Be sure not to lift your bum too high into the air and hold this position for one minute. If you find this too strenuous, hold a half plank by simply dropping your knees to the ground and leaving your arms in the same position.
15 Body Weight Squats
Standing with your feet spread hips width distance apart, or slightly farther if that’s more comfortable for you, with your toes pointed forward or slightly outward, push your hips back, bending at the knees, slightly opening your knees as you push back into a squat position (making sure your knees aren’t coming together throughout the move). When in the correct position, your knees should be bent at a 90 degree angle. Take a 15 second rest.
Take a 1 minute rest and complete the circuit once or twice more depending on your endurance level!
WOO! You totally SMASHED it! You’re DONE...for today! Staying active is a challenge but the most important thing you can do for your body is to keep moving and make sure you’re doing everything you can to maintain a healthy weight! We know the Boomsquad is always up for another challenge, so jumpstart your weight loss goals and take the Boombod 7 Day Challenge NOW!
Looking for more FREE exercises? Don't miss this section of the Boomblog! Be sure to let us know how you made out with this workout in the comments below👇
*Prior to participating in vigorous exercise, speak with your GP or a medical professional if you have concerns or a medical condition.
