TRANQUILLITY 360 FITNESS
  • Home
  • Services
    • Athlete Development
    • Personal Training
    • Nutritional Consultant
  • Shop
  • Exercise Library
  • Coach
  • Videos
  • Gallery
  • Blog
  • About
  • Contact

Basic Fat Burning Exercise You Can do At Home

30/4/2019

1 Comment

 
Picture
Most people I come across every day when I speak with them regarding fitness, the first thing that comes out their mouth would be aw.. Malachi I don't have time to go the gym but I could do it home and the reasons for not going the gym go on and on.
So I thought to myself maybe if I share a blog of basic exercise of how people can burn fat and stay fit from the comfort of their home, in a circuit form, it might motivate some people.
In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able). Once you’ve finished all exercises in the circuit, do it again.

If you’re still able after the 2nd run through, go for a third.

Because all these exercises come one after another, you’re bound to get tired – and that’s okay! We all start somewhere.


It’s better to stop and take a break than to do an exercise incorrectly. If you can’t do all three circuits without stopping, great! That gives you something to work towards.

Before you start, don’t forget WARM UP – Never ever ever ever forget to warm up. Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury.

You can run in place, jump rope, do a few push ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving! Give it about 5 minutes, and don’t wear yourself out completely, but get your heart rate elevated and little bit of sweat never hurt anybody.

After the warm up, here is exactly what you need to do:
  • 20 bodyweight squats
  • 10 push ups
  • 20 walking lunges – 10 each leg
  • 10 dumbbell rows (using a gallon milk jug or another weight)
  • 15 second plank
  • 30 jumping jacks

After you’ve completed your workout, do some stretches. All your muscles have been contracted from lifting and need to be stretched back out and rebuilt.

For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.

For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair, and then stand immediately right back up without having to lean forward, you are in balance.

For the lunges, keep your eyes ahead and your upper body completely vertical. I had a slight bend at times in the video due to trying to exercise and explain at the same time.

I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you. Find something that is challenging to lift 10 times in a row.

Do this routine 2-3 times a week, but never on consecutive days. You don’t build muscle when you’re exercising, you build muscle when you’re resting.

Generally, I like to follow a pattern of strength training on one day, then 20 minutes of interval training on the next, then strength training, then interval training, and so on.

Generally, I try not to do a strength training routine (of the same muscle groups) two days in a row, as your muscles need plenty of time to recover.

Along with this routine, you need to make sure you’re eating properly!

A good workout and crappy diet will not get you anywhere.

Lots of real foods (vegetables, protein, healthy fats). Eat natural, whole foods whenever possible, and leave the soda, candy, and junk food out of your system.

Your diet is at least 80% of your success or failure. I’m not kidding when I say that. If you don’t develop a healthier relationship with food, no amount of exercise will get you there.


1 Comment
rushessay link
23/9/2019 05:48:31 am

I have to do this. I have to do this really fast. I am thirty eight. I feel I only have a few years to live. I want to be with someone who makes me laugh. I hate that I can't leave the person who is making my life miserable right now. I used to think maybe I am just projecting all my problems to him but now I am 100% sure he is the reason why I am lonely. I couldn't do anything because he is claiming to protect me from the harsh world by always making sure I never leave the house. Lord knows how much I needed space.

Reply



Leave a Reply.

    Authors

    This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.

    Archives

    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    January 2018

    Categories

    All
    Exercise
    Good Diet
    Healthy Food

    RSS Feed

  • About Us
  • Product Categories
  • Articles & Advice
  • Blog
  • Our Mission
  • Partners
  • Parent Company
  • Contact Us
  • Delivery Policy
  • International Delivery
  • Returns Policy
  • Cookies
  • Privacy Policy
  • Terms & Conditions
Copyright © 2020 Tranquillity 360 Fitness All Rights Reserved.
  • Home
  • Services
    • Athlete Development
    • Personal Training
    • Nutritional Consultant
  • Shop
  • Exercise Library
  • Coach
  • Videos
  • Gallery
  • Blog
  • About
  • Contact