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3 Simple Steps Burn Fat at Home Without Equipment.

In today’s article, I will give you a good outline of how to structure your workouts so you can burn fat at home without equipment.

Let’s face it, most of us are far too busy to go to the gym several times a week.

Whether it’s due to a demanding work schedule, raising kids, going to school full-time, or any of the other hundreds of things that we need to do daily to make it through the day.

If you have a gym membership but you hardly ever go to the gym, or if you want to take a break from the gym and switch things up, follow these three steps to burn fat at home without equipment.

Are you ready to get started?

Step#1: Avoid eating within 60 to 90 minutes before your at-home workout

What to Eat Before and After a Morning Workout, According to Sports Nutritionists | Shape


The last thing you want to happen when you are halfway through your workout is to get nauseous and re visit your breakfast or lunch.

You see, your body tends to shut down its digestive system when your muscles are stressed from exercise. This means that any food in your stomach during workout time will not get digested properly.

To avoid getting an upset stomach, do not eat anything at least 60 to 90 minutes before you start working out at home.

You will also set yourself up for optimum fat burning when you work out on an empty stomach as your body will use its stored fat for energy during the workout instead of calories from food.

However, you have to be sure that you are eating ample amounts of nutrients in the right amounts to support fat burning and muscle building, otherwise, you risk losing lean muscle during your at-home workouts, which is not the kind of weight you want to lose.

Be sure your pre-workout meal has plenty of lean protein and a good amount of slow-digesting carbohydrates. Keep your fat intake low before your workouts as fat digests very slowly which can make you feel sluggish and nauseous during your workout.


Step #2: Warm up

Warm Up & Stretch - Pickleball Canada Organization

Very often, I prescribe exercise routines to clients who have demanding travel schedules and cannot always make it into the studio for a workout.

What I’ve found from many of my clients before they started working with me is that most of them failed to warm up properly (if at all) before their workouts.

Whether you’re working out at home or at the gym, you absolutely must warm up your muscles and tendons beforehand, or else your risk of injury will more than double.

Simply put, you cannot go from 0 to 100 and expect to come out fully intact afterward. As simple as this sounds, I see countless people at the gym jumping straight into lifting weights without any warm-up whatsoever.

Whether you want to burn fat at home without equipment or you have a fully equipped home gym, you absolutely have to warm up your joints and tendons before you begin.

Be sure to choose dynamic stretches over static stretching before your workouts. Static stretches have been shown to negatively impact your workout by lowering your strength output.

Since you’ll be working out at home, you will have to do warm-up movements that increase your heart rate and stretch out large muscle groups. You can jog in place for 3-5 minutes, followed by stretches for your arms, legs, lower back and chest.

I’ll say it again so it sticks: You must warm-up before your workouts – every time!


Step #3: Keep your heart rate elevated throughout the entire workout

Why Your Heart Rate Stays High After Working Out | Openfit


Exercising with intensity is a must, no matter what your fitness goals are. Every time you workout, your heart rate increases as your heart has to work harder to pump blood to working muscles and your lungs work hard to consume more oxygen.

If your goal is to burn as much fat and calories as possible during your at-home workout, you need to keep your heart rate elevated throughout the entire duration of the workout.

Simply put, when your heart rate drops during your workout, your muscles get cold and your intensity goes down the toilet.

To avoid this from happening, you need to aim for a target heart rate of 70 to 85 percent during each workout. This is in the ideal range for fat burning and improving overall fitness.

Here’s how you would calculate your target heart rate: Subtract your age from 220 to get your maximum heart rate, then multiple that number by 0.7 (70 percent) to determine the lower end of your target heart rate zone.

After all, if you are short on time you need to make the most out of every minute you spend workout out at home. The way I see it, low intensity workouts are a waste of time unless you’re rehabbing from an injury.

Of course, these three steps are just the tip of the iceberg when your goal is to burn fat at home without equipment. Knowing which exercises to do and how to do them along with which foods to eat is crucial to losing stubborn fat from your belly, arms and legs and other problem areas.

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