Full body workout for weight loss Female at home

 

The best exercise to lose weight at home

Are you looking to get fit without spending money on a gym membership?  Don’t worry, it’s possible. You don’t need to go broke to get fit. In today’s article, we’ll be talking about a whole-body home workout that builds your strength and burns calories fast.

How do you do the dumbbell, straight-leg deadlift? Is a push-up position row an effective exercise?   What about cross-body mountain climber? We’ll be talking about all of these and more.

Dumbbell straight-leg deadlift

The first step on your weight loss journey doesn’t need to be complicated. Begin with an easy exercise like the dumbbell straight-leg deadlift. It’s easy to do and simple for beginners. You can choose whatever weight is convenient for you. Begin with lifting low weights, and then gradually move to the higher sets.

This exercise targets your glutes, hamstrings, and lower back.  If you want a chiseled body, start with this wonderful exercise. Here’s how you do it...

Get your feet to hips-width, while slightly bending your knees? Bring the dumbbells in front of your thighs using an overhand grip. Make sure your back is straight and your torso is almost parallel to the floor.

Make sure you maintain proper form as improper positions can do more harm than good. They can damage your body. Lifting heavy weights with the wrong posture can severely impact your joints.

Continue staying in the position so your back remains straight. Don’t bend with your knees, but with your hips to derive maximum benefit from this exercise. Once your back is parallel, take a pause and return to your original position.  

All the while ensuring your dumbbells are close to your body. Do this for 30 seconds before moving on to the next part of your workout.

Push-up position row

Do you want a beautifully sculpted back? This push-up position row workout will help you. If you want to do one killer exercise that works your upper and lower back, this is the one! You can integrate it into your total body home workout as well.  

Once you’re done with the deadlift, it’s time to take up a push-up position. The only difference being your hands would be tightly gripping dumbbells instead of resting on the floor.

Hold the dumbbells with an overhand grip. Using your left arm to balance your weight, lift the dumbbell in your right hand until it’s at chest level.  

Remember when you lift the dumbbell fully, your elbow will be behind you. Hold the position for a few seconds. Next up, return the dumbbells to their original position by your sides. Repeat the same procedure with your other arm. You just completed one repetition. Do at least 15 to 20 reps.  

Alternatively, you can also time your workout in a way that you don’t spend 15 minutes doing it.

Exercises to lose weight fast at home

Dumbbell front squat

I mean… who doesn’t want a nice butt? People pay a ton of money to get the hips they desire. But you don’t need to if you do this exercise correctly. Once you’re done with push-ups, it’s time for squats. Squats have been popular for a while.

They’re pretty challenging but the results they give are worth it! What if you combine dumbbells with squats? Sounds like a powerful workout. You’ll get to rock a solid core along with your butt muscles. Here’s how you do it...

 Stand straight while holding a pair of dumbbells at shoulder height. Your palms should be facing each other. While still holding onto the dumbbells firmly, rest them on the meatiest part of each shoulder. Your palms should be facing each other. Make sure your body is in an upright position with your back straight. Look forward. 

Once you’re in position, lower your body as far as you can while bending your knees. Remember to keep your elbows straight. When you reach the lowest possible position, count to 30 and return to your starting position. You just completed one rep.

Either do 15 such reps or time yourself so that you do this exercise for another 30 seconds. Take a 15-second break before moving on to the next exercise.

Dumbbell push press

Your shoulders need exercise too! The dumbbell push press is a simple yet effective way to shape your shoulders, biceps, and triceps. This exercise tests your coordination as well.  Controlling two heavy dumbbells during push press isn’t an easy task.

Here’s how you do this exercise. Stand straight with your spine and neck aligned. Hold a pair of dumbbells at shoulder height. Your palms should be facing each other, while dumbbells should be parallel to the floor. 

Bend your knees while keeping your body upright. Once you’ve settled in this position, use your legs to push yourself up and raise the dumbbells towards the ceiling. Remember to propel yourself upward without your feet leaving the floor. Hold the position and count to 30.

Now return to the starting position with the dumbbells resting right above your shoulders.

Dumbbell High Pull

Dumbbell high pull is a compound exercise. It targets those hard-to-reach back muscles, tones them up, and strengthens your back. They look like any basic arm workout, but in reality, work your entire body.

Here’s how to do this exercise: For this part of the workout routine, we go back to putting our feet at a shoulder’s width apart. Make sure you keep your back straight while bringing your shoulders together.

You might even say you need to squeeze your shoulder blades together. Don’t worry, it won’t hurt you! Once again, hold the dumbbells firmly in your hand. But this time, they need to be just below the front of your knees. You also need to bend your knees a little. You will soon see why that’s crucial.

Once you’ve set yourself up, bring the dumbbells up as quickly as you can to shoulder level. Just make sure you keep your back and arms straight. The only things you’re allowed to bend are your elbows, which go out to the sides while you’re thrusting your hips forward.

Another thing to keep a note of is that dumbbells need to be as close to your body as possible. Before we move ahead, here’s another video you might like. Watch and learn more about the 7 Ways Women Can Say Goodbye to Their Muffin Tops.

Cross-Body Mountain Climber

No pain, no gain. This one is really hard. But having come this far, it would be a piece of cake for you! And when you start losing motivation, remember how hard you’ve worked to get your dream body. Don’t give up easily. Thankfully, this exercise does not involve dumbbells.

Here’s how to do a cross-body mountain climber: Go back to the push-up position. Make sure your back and arms are straight. Now think about climbing a mountain while you’re in a push-up position.

But instead of straight lines, move your right knee towards your left elbow and vice versa. Remember to keep your back straight at all times. Keep alternating your knees in a to-and-fro motion for 30 seconds straight.

Alternate Split Jump

We’ve come quite far! Now’s the time you sit down for a few seconds. Relax because we’ve come to the easiest part of the total body workout. Start with bringing your body down to a lunging position.

Keep your left knee at a 90-degree angle. That means your thigh is parallel to the floor. Your right knee would be nearly touching the floor in this position.

Here comes the hard part... From this position, jump and scissor-kick your legs in the air so that when you land, it will be your right leg at the 90-degree angle while your left knee is on the floor. Ok, I lied when I said it was easier! Keep going back and forth for 30 seconds.  

It’s a bit tiring. But remember the end result is a fit body!

T-Push Up

For this last exercise, we go back to the dumbbells. Hold dumbbells in an overhand grip and return to a push-up position. Do a normal push-up. Only this time, as you’re coming up, lift your right dumbbell and rotate it so that your body forms a “T” shape. You’d be looking over your shoulder towards the ceiling, once you’ve completed the maneuver. 

Repeat the same with the other side as well. Continue the exercise for another 30 seconds. Exercising is a great way to keep your body fit. But are you paying attention to your diet? What you eat impacts your body in several ways. There are foods you can eat to prevent hormonal imbalance, which results in weight gain otherwise.