- Workout routines for weight loss at home how to#
- Workout routines for weight loss at home series#
- Workout routines for weight loss at home free#
Your goal is to get your heart rate up, sweat, and feel like you did serious work. This isn’t only a workout to train the entire body – it’s a cardio workout as well. If you are on a time crunch and must be done quickly, then go ahead and perform both sides simultaneously with 30 seconds rest in between sets. Remember to follow the same principle for this workout as you did for your pull session. The range of motion won’t be as profound, but it can still be effective for the primary muscles being targeted. If you don’t have a bench for the exercises you would normally do on one, use your floor. Now we shift our focus to the chest, shoulders, and triceps. The final exercise is for your lower back and is more of a stretch or isometric movement, but it will be of service after you do a workout like this. Make the time you commit to training count. If you need to take a breather after your sets here, you can rest for around a minute, but don’t waste time on your phone or sitting around. That’s why it’s recommended that you take a day off after this one. The lower body and core can withstand a little more intensity, so this day is going to be a little more serious. Use this time wisely to rest, sip your water or Intra-workout drink, and get back to work. Continue following this training style with every unilateral exercise you do in this program.Īs for the bodyweight movements, you get 30 seconds of rest in between. Upon completion, switch back to the side you started with and immediately begin set number two. Your first side isn’t working after you switch, so that is your rest time for that side. As soon as you finish, switch sides and perform the same number of reps. You can start with the side you feel needs help, and perform your first set. So let’s start with the first exercise, the one arm row, as an example. For unilateral exercises, the reps listed are the reps per side. This will challenge your cardiovascular ability and minimize the overall training time. The reason why is because while one side is resting, the other is working. Every dumbbell exercise is to be performed unilaterally. The focus here is going to be on the upper back (including the rear delts), biceps, and traps. If you have those at your disposal, by all means, add other movements into this or make substitutions. So there is no rack or bench, no bands, and no other options like a pull-up bar or dip station.
Keep in mind that this workout is based only on using one pair of dumbbells and your bodyweight.
Workout routines for weight loss at home how to#
If you’re new to the iron game, then check out the exercise section here on M&S for easy to follow instructions on how to perform these exercises effectively. The exercises here should be simple to follow for anyone that is familiar with training. You can perform this routine in any way that your schedule allows, but this recommended split of two days on, one day off could be a solid option to consider. They are push, pull, legs and abs, and full-body.
This program will have four training days in your week. Related: Unilateral Training: Building Muscle & Strength Without A Barbell About the Program You'll also burn a few extra calories as well. Performing higher reps make your muscles work longer than you’re accustomed to, and that translates into a higher rate of endurance. So, this could serve as a recovery program even though you’re still training.
Workout routines for weight loss at home series#
Your muscles will feel challenged as you go through this series of training sessions, but since the weight won’t be very heavy, your joints and tendons won’t feel nearly as much impact. So if you find yourself being weaker on one side than the other, start with that side on all unilateral exercises so you can help bring it up and balance out your strength. You can focus on one side of your body at a time, and the other side can’t assist. There are a few benefits to taking on a program like this. No, the light dumbbells won’t feel like a challenge in the beginning, but if you train correctly, those dumbbells will make you work harder than you expect.
Workout routines for weight loss at home free#
Recommended: Need help losing fat? Take our Free Fat Loss Course 3 Benefits of Using Lighter Dumbbells As a matter of fact, this six-week program can help you achieve measurable and noticeable results! They may not be heavy weights, but you can make the most of what you do have and push yourself through a workout that is more challenging than you think. Yeah, you could do something with those for a pump, but it’s not like you can get a serious workout with those, right?! Whether your gym is closed or a busy schedule has left you unable to go through your normal workout plan, it can be tough to come up with the motivation to exercise at home with limited equipment.įor example, you may have that one pair of light dumbbells that are collecting dust in your closet or garage.
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