Medically CitedBurning fat has never really required fancy gym equipment. Everyone is more than capable of shedding pounds fast without spending money for gym membership or other supplementary products. All you need is the right workout practices and habits that maximize caloric deficit and burn through your fat reserves without compromising your energy levels.
Stairs Workout
A simple yet incredibly effective workout that has been helping people lose weight is running up and down a staircase. If you are one of those people who detest climbing up or down their stairs every morning and evening, perhaps your views might change now. Did you know that running up the stairs can burn up to 240 calories in 15 minutes? That is twice the amount of calories you can burn by running. To better integrate this workout in your lifestyle, use the following steps:
Step 1: Upon waking up before breakfast, run up and down the stairs for 10-20 minutes.
Step 2: Always go for an opportunity to run up a flight of stairs. Thankfully, they are everywhere—in malls, office buildings, parks, subway stations, and so on.
Step 3: After work, see if there is a nearby staircase where you are allowed to perform the exercise for another 10-20 minutes.
Step 4: After arriving home (before dinner and shower), repeat the exercise for the last time.
HIIT Home Workouts
As the name suggests, an HIIT or High-Intensity Interval Training exercise focuses more on intensity (speed and power) than duration. This makes it easier to be sneaked in a workday—making you burn serious calories even faster. Additionally, HIIT triggers Excess Post Exercise Oxygen Consumption (EPOC) or what is popularly known as the Afterburn effect. For beginners, an HIIT workout should be done in 10 second bursts with 20 second breaks for 10-30 minutes. And again, you don’t have to be on a gym to take advantage of HIIT.
Here are some of the workouts that you can use HIIT with:
@ Knee-Ups
@ Jumping Jacks
@ Squats
@ Lunges
@ Push-Ups
@ Jumping Rope
@ Cycling
Mixing and matching these exercises in a single 30 minute session is an excellent strategy to maximize fat loss. However, take note that HIIT can be too physically demanding to be performed every single day. For starters, aim to only do these 2-3 times per week.
Got More Energy? Try Brisk Walking
Yes—walking is still one of the most effective exercises for weight loss. It is not because it burns the most calories out of these workouts, but because of how easy and enjoyable the experience could be. You can say that the best thing about walking is its sustainability as a long-term habit. Frequent walkers can attest to how the activity can be almostaddicting. It can improve your focus, promote creative thinking, and accelerates your metabolism by increasing circulation and burning more calories.
To take advantage of this exercise on a busy schedule, make it a habit to go for brisk walking sessions after work—a few hours before going to bed. Aim for 2,500 to 5,000 steps (approximately 3 miles) per session. Also try to jog short distances when going uphill to maximize the calorie consumption of the exercise. This will promote better sleep since your body sends sleepiness signals to your brain as your temperature drops after walking.
On a psychological level, brisk walking over greater distances is an extremely rewarding experience especially if you use mobile apps that can measure your steps and record your results. It encourages progress and increases your engagement in the activity as you set higher goals.
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