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10 Exercises to Burn Fat, Lose Weight and Keep Fit without Leaving Home

Burn fat, build strength and improve fitness is possible with a bit of willpower and also do not need to go to the gym or use expensive machines.

Doing some exercise is possible. And necessary. The World Health Organization (WHO) recommends that at least 150 minutes per week of physical activity be carried out due to the important implications it has for our well-being and, among other things, it reduces the risk of hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer, depression and falls.



It also improves bone and functional health and is a determining factor in energy expenditure, essential for caloric balance and weight control. And it is at this point that we propose a series of basic exercises that can help you burn fat, build strength and improve your overall physical condition.

No need to go to the gym or go out with the bike or run. The work routine adapts to the rhythm of life or the personal circumstances of each one. We can train comfortably without leaving home and without using expensive machines. All you need is a bit of willpower and to comply with the minimum WHO recommendations.

The body also advises an intake of 2000 to 2500 Kcal/day for men and 1500 to 2000 kcal/day for women . Depending on your goal, losing weight or simply maintaining a good physical condition, you will have to choose to reduce calorie intake through a proper diet to avoid fat accumulation or balance intake and expenditure.


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10 complete exercises

The exercises proposed by Jordan Yeoh, one of the many fitness gurus today, are focused on burning fat, but without losing sight of the work with the various muscle groups since both the upper and lower trains will be reinforced.

You can choose to do as many repetitions as possible for 20-30 seconds, rest between each series. If you have any doubts about the technique or the workload that you can support according to your state of form, you should consult a professional who can guide you since each person requires a different approach depending on their circumstances.

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High knee run or knee lift.
Bicycle crunch or bicycle abs.
Jump-in.
Jumping lunges or strides with a jump.
Power push up or push-ups with impulse.
Lateral jump or lateral jump.
Burpees
Squat jump or jump squat.
Mountain climber
Tuck jump or jump with knees to the chest.
7 exercises for beginners
If any of the previous exercises does not adapt to your needs, Yeoh also proposes a circuit of 7 exercises, also designed to burn fat and improve physical condition, which must be completed between 3 and 5 series.

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