At home Cardio exercises that will help lose weight

there's really nothing you can do to spot reduce fat on your body, you just have to keep working and eventually you'll start to lose the weight over your entire body. I joined a great boot camp and one of the perks was getting a set of 7 at home workouts. These are full body workouts that require no equipment. I do them at home on the days that I can't make it to a class and I love them all. This is them:

The following are at-home bodyweight only workouts that you can do anytime you want.

Some general points:

Each workout is only about 10-20 minutes long
You only need your body! (no equipment needed)
You will be counting “reps” during the movement (for the most part) and looking at your watch during the rest periods to keep yourself honest. Just make sure you move fro one exercise to the next with little or no rest until the small break period!
You can do these exercises at any point of the day
Try to vary your workouts (don’t do the same workout over and over again)
You may even consider doing 2 home workouts per day split with at least 6 hours apart (exception: don’t do a home workout if you’ve come to boot camp that day)t
Believe in yourself!

Warm-Up:

Always warm-up with the following routine:

20 seconds of running in place
20 seconds of running in place “butt-kicks”
20 seconds of hands behind head “high-knees”
20 seconds of fake “jump-rope”
10 arm circles to the front
10 arm circles to the back
10 leg swings each leg (forward and backward and side to side)
REPEAT ONCE MORE


Workout #1 – The Dirty 30

30 Push-ups (rest if you need to but get it done)

30 alternating reverse lunges with hands on head (15 for each leg)

30 squat jumps

30 straight leg raises

rest for 1 minute then repeat 2 more times!

Workout #2 – Up The Ladder, Down The Ladder

5 Close Grip Push-ups

10 Mountain Climbers

15 Reverse Crunches

20 Bicycles

25 Toe Touches

30 Squats

35 fake jump ropes

40 alternating forward lunges with hands behind head (20 each side)

then go in reverse back to 35,30,25 etc.

Rest 90 seconds when you have gone up and down the ladder, then repeat one more time!

Workout #3 – Tummy Toner

15 full sit ups

20 toe touches

25 straight leg raises

30 bicycles

45 seconds in planks position (just get on your forearms and hold your body tummy tight for 45 seconds

rest 30 seconds and repeat 3 more times!

Note: Please don’t do this home workout every single time! The name sounds tempting but you’re going to burn more fat with full body exercises and our general boot camp workouts! You can’t do a million sit ups a day and expect a lean, body-fat “free” midsection without full body resistance training workouts and smart eating. I put this workout in because there is nothing wrong with having a workout dedicated to a problem area but don’t fall into the trap of only doing ab stuff and expecting a new body! The 3am infomercial promise is NOT what we are about! We are about hard work, commitment, science, patience, failing forward and believing in yourself!

Workout #4 – Double Time

10 Burpees

20 Front to Back Jump Squats (jump and squat to the front, then backwards)

40 – Ab Windshield Wipers (20 each side)

rest one minute then repeat 4 more times!

Workout #5 – Why Did I Choose This One!

10 Squats

10 Right leg reverse lunges

10 Right leg forward lunges

10 Left leg reverse lunges

10 left leg forward lunges

10 Burpees

10 “up, up, down, down” push-ups

rest 1 minute, then repeat 3 more times!

Workout #6 - Outside Workout

If you’re gonna be outside in a park, this one is perfect!

20 seconds of all out “someone is chasing me and he looks mean” running immediately followed by 10 squats with hands behind hand and finishing with 10 push ups.

You rest 40 seconds then you repeat 6 more times for a total of 7 “all-out” sprints.


Workout # 7 – Cardio Equipment Workout -“The 20 Minute Solution”

If some of you still have your chain gym membership and you use the cardio machines or you have an elliptical or treadmill at home, here is a good workout to do that is way more effective than “steady-state cardio” and it’s faster. This can be done any piece of equipment.

Note: Level 1-10 is a “perceived level of difficulty” meaning level 1 is super easy for YOU, level 4-6 is moderate and level 10 is your absolute limit.

This is not “what the treadmill or elliptical speed or level is or says” – this is what YOU perceive to be tough for YOUR BODY.

Person A might think that a level 5 for her is running at a speed of 6.7 on the treadmill while person B that is out of shape might think that level 5 for her is simply walking.

Min 0-2 – level 5 (for you)

Min 2-3 – level 6

Min 3-4 – level 7

Min 4-5 – level 8

Min 5-6 – level 9

Min 6-7 – level 6

Min 7-8 – level 7

Min 8-9 – level 8

Min 9-10 – level 9

Min 10-11 – level 6

Min 11-12 – level 7

Min 12-13 – level 8

Min 13-14 – level 9

Min 14-15 – level 6

Min 15-16 – level 7

Min 16-17 – level 8

Min 17-18 – level 9

Min 18-19 – level 10 * this is the all out minute

Min 19-20 – cool down back at level 5

I printed these workouts out and take the paper with me. I'll mix them up sometimes, do two of one workout and two of another. These aren't easy workouts but you can give them a try. I'm already seeing the benefits.

Hope this helps!

INSANITY!

I do home workout DVDs ...I started off with Jillian Michael 30 day shred and actually bought a couple more of her DVDs. I'm now doing insanity and I'm loving it,

I'd also recommend zuzkalight.com ....you can check YouTube for some of her workouts called ZWOW. It's short but can be intense.

+1 for Insanity.

I did P90X and then Insanity and lost 25 lbs Not all about the net weight loss anyway as you kind of adjust in programs like this.

Running works for me - I burn a lot more calories running for 30 minutes than doing a 30-minute workout video. Unfortunately you'll have to be patient in terms of losing thigh/belly fat. It'll come off eventually but only as you lose weight all over!

You can't spot burn. Why do you think cardio workouts are the way to go?

Hello,

I was wondering if anyone knew any at home cardio exercises that I could do for 20/30mins? mostly exercises that will help lose weight on my lower and upper stomach, thighs, legs, buttocks and arms? Although I mostly have stomach and thigh/leg trouble with losing weight so stomach and thighs/legs would be most helpful in the meantime.

Thanks in advance

There is no such this as targeted fat loss. Easiest thing to do would rotating the following:
>Burpees
>Jumping Jacks
>Jump Rope
>Jogging in place

For increased difficulty, throw in some light strength training in between the above:
>Pushups
>Squats
>Lunges
>Crunchs *various positions
>Dips *you can use kitchen chairs for this
>Reversed crunches
>Romanian Deadlift *if you have anythings that weighs of an amount that you struggle to lift

Eat at a calorie deficit, that is all you need to do to lose weight.

Go to blogilates.com ...she has great workout videos!

(1) Do you have a small step stool? Use that for "stair climbing." You can be watching/listening to TV at the same time.
(2) Do you have an extension cord (unplugged)? Use that for a jump-rope.