Whether you underestimate the efficacy of at-home workouts or you literally have no choice but to sweat from your humble abode, trust us when we say you can still build muscle and lose weight. That being said, since you are reading this, you probably see merit in working out at home. There are any number of exercises you can perform with the macebell. Do a dynamic warm up before every workout. Details:- Aim for high reps. 2) Infographic with … Your body is a lifelong project. Why It Works: This challenges your overall core stability by combining two … For kettlebells, we'd recommend an 18-26LB kettlebell for women and a 24-32lb kettlebell for men. Even these big purchases will eventually be made up for with the cost of gym memberships. Listen to your body and make sure you aren't overtraining. This means high-intensity, full-body workouts with little rest. What does a well-rounded home workout routine include? i.e. Typically you can turn up the intensity and it does the trick. Here's a full-body weight-lifting workout to help you do just that. If you go for bodyweight-only training, home workouts will cost you literally nada. If you want to lose fat, look for a good high protein, high healthy fat, low carb diet. )Exercise 6: Mountain Climbers x 3 setsGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Upper Body Mobility (10 mins)Exercise 1: Kettlebell Push Ups x 3 setsExercise 2: Incline Push Ups x 3 setsExercise 3: Resistance Band Flies x 3 setsExercise 4A: Steel Mace Tricep Extension x 3 setsExercise 4B: Tricep Dips x 3 setsExercise 5: Plank Thrusters x 3 setsExercise 7: Kettlebell Russian Twists x 3 setsGentle Stretching/Flexibility Training (5-10 mins). From weight loss, strength, and flexibility to improving coordination, finding inner calm, and simply feeling more healthful, there are online workouts to suit everyone. Two-a-days, anyone? Its a total bodyweight workout that you can complete in 20 minutes of which you can lose weight fast! Weight training, on the other hand, keeps your metabolism at an elevated energy use rate for about an hour after you're done. It’s better to do 30 mins of running that wipes you out rather than 1 hour of slow steady-state jogging. Home workout essential: Kettlebells. Cardio training will generally help you lose weight, however, this weight loss is typically a combination of fat and muscle, so what you're left with is a smaller version of your current self. Great for activating your “posterior chain” (back, glutes, hamstrings, and calves); this … That's pretty badass. How ever you decide to structure your workout, make sure you stay consistent with the routine. A well-designed strength-training program can keep you burning calories and fat for up to 48 hours after your workout. - High rep count- Rest ratio 1 to 1 each set.- Complete each exercise for all 3 sets, then move to next exercise. Tabata style HIIT workout, Dynamic Warm Up: 5-10 minsExercise 1: Squat Jumps - 3 sets x repsExercise 2: Reverse Lunges - 3 sets x repsExercise 3: Glute Bridge March - 3 sets x repsExercise 4: Jumping Lunges - 3 sets x timeExercise 5: Tuck Jumps - 3 sets x repsExercise 6: Skier Jacks - 3 sets x repsGentle Lower Body Stretches (hit each muscle group): 5-10 mins, Dynamic Warm Up: 5-10 minsExercise 1: Decline Push Ups - 3 sets x repsExercise 2: Pull Ups - 3 sets x repsExercise 3: Wall Handstands - 3 sets x timeExercise 4: Inverted Rows - 3 sets x repsExercise 5: Bodyweight Tricep Extensions - 3 sets x repsExercise 6: Side Planks - 3 sets each side x timeGentle Upper Body Stretches: 5-10 mins. 6-12 weeks4-Day SplitKettlebells, Maces, Bands, Bodyweight, Dynamic Warm Up (5-10 mins)Exercise 1: Kettlebell Overhead Presses x 3 Sets (if single, each side)Exercise 2: Steel Mace Overhead Presses (hard version) x 3 sets (each side, one side after the other equals one set)Exercise 3A: Resistance Band Lateral Raises x 3 Sets (each side, one after the other)Exercise 3B: Resistance Band Front Raises (or RB or KB Upright Rows) x 3 SetsExercise 4: Steel Mace Archers x 3 setsExercise 5: Hanging Leg Raises (or lying leg raises if that’s too difficult)Exercise 6: PlankGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up (5-10 mins)Exercise 1: Pull Ups x 3 sets (use resistance bands as assistance if you can’t do many pull ups, as time goes on, use lighter bands - need a set of bands for this)Exercise 2: Kettlebell Rows x 3 sets (each side)Exercise 3A: Chin Ups x 3 setsExercise 3B: Steel Mace Ballistic Curls x 3 setsExercise 4: Kettlebell Deadlifts x 3 setsExercise 5: Kettlebell Farmer Walk (with Trap Raises) x 3 sets (if single, each side)Gentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Mobility (10 mins)Exercise 1: Kettlebell Goblet Squats (or double kettlebell squats)x 3 setsExercise 2: Double or Single Kettlebell Sumo Deadlifts x 3 setsExercise 3: Kettlebell Stiff-legged Deadlifts x 3 sets (each leg)Exercise 4A: Steel Mace Dynamic Lunges x 3 setsExercise 4B: Steel Mace Alternating Lateral Lunges x 3 setsExercise 5: Jumping Jacks x 3 sets (very high reps, feel the calves burn! HIIT (high-intensity interval training) is one of the best ways to burn fat while maintaining muscle. Do not fret, you will get in great shape if you follow this guide. Now, before we start, we just want to say…. This leads to another virtue of the macebell. So you can consider them as “the best bodyweight exercises”. Strength training is great for weight loss because it does a few things: boosts your metabolism, builds muscle (auf wiedersehen, fat! Your workouts should be heavily resistance based. 6 weeksFull Body WorkoutsKettlebells, Steel Maces, Resistance Bands, Bodyweight, Circuit 1:Pull UpsGoblet SquatsKettlebell Push Ups, Circuit 2:Kettlebell SwingsSteel Mace Switch SquatSteel Mace Grave Diggers (each side), Circuit 3:Kettlebell Snatch (each side)Steel Mace ThrustersChin Ups, Block 1 (6 minutes) KB Sumo DeadliftsBlock 2 (6 minutes) Steel Mace 360sBlock 3 (6 minutes) Pull UpsBlock 4: (6 minutes) Push UpsBlock 5: (6 minutes) Steel Mace Lunge Uppercuts (be sure to hit both sides equally), Details:_ Do as many reps as you can each block. Squats are one of the best exercises for weight loss and for building overall strength. Triceps Kickbacks Try: Tone Fitness Kettlebells. Get started with one of these six fun workouts. i.e. If you need two rest days per week, you can take day 6 to rest too rather than do HIIT, or you can do a light cardio/active rest day. At this moment, all the gyms in my region have been closed by government order because of fears of COVID-19. No worries! 1) 12 exercises. We find the two-a-day option the best for maximizing fat loss and muscle growth. Two-A-Day Gain Muscle & Lose Fat Workout Structure: - INCREASE FITNESS. Cardio 25%HIIT 25%Resistance Training 50%. Then, we have some workouts that use combinations of these home training tools. These are the ideas that so many beginners wish At-Home Strength Training Workout for Women (No Equipment Needed!) The following two workout plan options take the same concepts from the above bodyweight-only workout plans but it includes the use of resistance bands, steel maces and kettlebells. Take a rest day if you feel you are overtraining and need more recovery. So, resistance training for losing fat is quite similar to HIIT, but maybe down a notch or two on the intensity scale and up a couple notches on muscle tension and good proper movements. Note: You have to maintain the same correct form, don’t speed through it with sloppy form just to beat your time. Workouts Strength Training. NOTE: The only super-effective exercise that is missing in the above workout plan are Hanging Leg Raises. Assuming you have a minimal selection of tools, meaning not a wide range of kettlebell and steel mace weight sizes, we’ve provided two progressive overload options that make the most sense. Many women in the UK make great attempts at staying fit. That could be some type of fitness class, going for a walk or a jog, or working out at home. To ensure your home workout plan is effective, you need to establish a well-rounded workout routine and stay consistent with it. week 1: 200 push ups takes you 15 minutes; week 2: 200 push ups takes you 13 minutes. Like any successful workout, this plan will take you out of your comfort zone, make you work hard and help you get a sweat on. In fact, if you are going to failure for certain exercises, that’s great. It is one of the most unobtrusive pieces of fitness gear. This and other strength training workouts can reduce your chances of getting injured playing sports or doing other activities. A pair of dumbbells is not required. Keep up to date with the latest strength training advice. This will keep your heart rate up, allowing you to burn more calories. We are going to cover all of this below…. They are really all you need unless you are trying to become a strongman or Arnold. Make a plan for progressive overloading and stick to it. Adjust rep count according to your fitness level. We'd recommend a 10LB or 15LB mace for the above workouts (7LB will be good for those who are new to mace training and fitness in general). Weight Loss: This workout targets not just your abs, but also your core muscles. Here are some of our favorite static stretch routines and exercises. week 1-2 you took 90 seconds of rest, week 3 you take 70 seconds of rest. There are no such problems with the macebell. You will know for sure you are pushing yourself past your limits, which is what it takes to grow when doing bodyweight training. The big reason gym-goers don’t do this is because it takes a lot of time to go to the gym twice a day. From a plank position, turn your body to the left, reaching your left … Press your feet against the bands until your legs are fully extended. You won’t find a piece of equipment that makes you zone in and have as much fun while getting great full body, multiplanar workouts in than a steel mace. If you want to build muscle while losing fat slowly, try an intermittent fasting plan with high protein or a low carb and high fat, high protein diet. You will get far better results if you stick to a plan. Here are two home workout plans - upper/lower split and a 4-day split. No matter what your goal is, everyone's home workout plan should include the 4 pillars of fitness. Use these 5 routines to fire up your fat loss! Our good friend Jan Libourel wrote for us a little piece on why the steel mace is a must-have for every person who works out at home. Details:- Aim for high reps on each exercise- Complete the 3 exercises in each circuit without resting then rest 1 min and move to the next circuit. All in all, you won’t get faster results than by doing two efficient workouts a day…of course, with a day or two off each week to rest. All in all, what we really want is to sweat bullets each and every workout. ), burns more … Weight lifting for weight loss is no joke! You can do an upper/lower split or a typical 3-4 bodybuilding split (i.e. Any strength training exercise you practice, make sure you genuinely enjoy it so you can stick with it, Exercises should become a part of your daily routine in a meaningful way. It also helps your cardiovascular health. Note: We also provide HIIT workouts and at-home progressive overload methods, with or without training tools. Resistance bands are truly a MUST-HAVE for every single person who workouts, even those who only want to focus on bodyweight training. Consider, then, the macebell, all of you who have been uprooted indefinitely from your beloved gym or who simply prefer the economy, convenience and privacy of home training. If you do run, push yourself hard. Method 3: Decrease rest time between sets. Can you do more than one progressive overload method? On week 4 another 5 reps. Now you are at 35 reps for 3 sets. i.e. For them, there can be no better choice than the macebell--a true all-in-one home fitness tool. HIIT can be done with bodyweight-only or bodyweight and fitness equipment, or just fitness equipment. We will link to YouTube videos so you can see how to do them if you are unsure.*****. Aim for higher time under tension. Gym Workout Plan for Weight Loss. So that means as we progress through a workout plan, we want to keep minimizing rest time and increasing intensity. The 5 Best Exercises to Do If You're Trying to Lose Weight Previous Next Start Slideshow . Each week you can increase reps. After 8-12 weeks, you can change to a new routine or change the exercises you are doing. LungesWide Grip Push UpsPull Ups, Circuit 2:Incline Push UpsReverse LungesBicycle Crunches, Circuit 3:Close grip push upsGlute Bridge HoldsSide Planks (each side). Lunge Elbow to Instep. **Push to failure or near failure every set, use strict form, and your muscles will grow and your strength will increase. Sit ups are a good workout for the midsection. NOTE: None of these workouts are "fun". Do this weight-loss exercise at home three times a week on nonconsecutive days. Supine March. Method 6: Increase the range of motion, tension, form, intensity & push past failure. Don't even consider starting with a heavier macebell unless you really have the strength of Ajax. Comments will be approved before showing up. If it gets to a point where they are easy for you, turn up the intensity or find a tougher routine. Progressive Overload - Increase Reps & Sets NOTE: - Now, you’ll also notice there are no numbers of reps and time for each set/exercise. **The above workout structure has a minimum of 55 mins and a maximum of 80 mins. If you don’t, and you do the same thing over and over again, you will reach a certain point and then remain the same. Only rest when you have to. List of strength training exercises for weight loss at home – this guide to strength training at home contains 7 exercises with and without equipment 6. First benefit: what's more convenient than to exercise at home (or in a hotel room when you're on the road) on your own schedule, with no equipment at all? You could also do it in the evening or later in the day after your workout. 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