The New Year is a time for reflection. It’s a time for taking stock of the previous year’s ups and downs. If your reflection is fuller faced than you’d like, and if the major up and down you can recall is your ice cream spoon, you may be in need of some fat-busting home workout ideas.
There’s no shame in realising you’ve overindulged. It can sneak up on all of us. The pressures, stresses, and tensions of work and home life is a difficult balance to strike, and food can be the perfect reward (so can binging your favourite TV shows while nursing the occasional drop of something a little stronger than apple juice – nobody’s judging!).
Let’s look at what we can do to reverse the effects of our self-leniency—especially during this pandemic:
Lifting Weights (no, not dumbbells)
The Olympic barbell can be overlooked as an essential item of home gym equipment. Often, people who’d like to shed a little off the middle reach instead for dumbbells. This is all fine if you know what you’re doing. The problem is that most of us don’t know how to use dumbbells to get results (they only target a small area at a time and results can vary where time isn’t dedicated to their full and correct use).
The Olympic barbell takes up only slightly more real estate on your floor than dumbbells and can be used to target multiple muscle groups at once. The result is a leaner physique over a short period of time. Be sure to select an Olympic barbell with integral grips and ball bearings. That will not only mean that your barbell is less likely to slip in your hands but the weights will move freely without unexpectedly jolting and spinning.
Here is a basic fat-busting barbell workout that you could use at home:
- Squat 20 reps
- Deadlift 20 reps
- Bent-over row 10 reps
- Overhead press 10 reps
- Romanian Deadlift 10 reps
If you have a bench at home, by all means, incorporate bench presses into your routine. However, this routine is given as an example of a fat-busting exercise that can be achieved without the use of a bench.
A Little Cardio Goes a Long Way
If you have low overall fitness levels, jumping in with a weights routine may not be the best route forwards in the first few days of your fat-busting journey. Instead, start with a daily walk of under 30 minutes that includes 5 minutes at a faster pace. After a week of walking, your tolerance for physical exertion will increase more than you’d expect, putting you in a more stable position to begin a concentrated weights regime.
Strength training (or resistance training) may not appear to be the fat-busting workout you need when compared to the constant movement of a cardio burn. But there’s science behind the fat-burning usefulness of weights training. Your metabolism remains at a higher rate for much longer after the workout following a weights session in comparison to cardio, meaning you will burn more calories overall.
As you can see, you don’t have to do exercises that are high impact and you don’t need to invest in a ton of home gym equipment to see results. A little can go a long way.
*Photos by Anastasia Shuraeva