5 Quick And Efficient Fat Burning Home Workouts

Let’s face it. We’re all going to be at home and indoors for some time, so we should just make the most out of it.

We’re all trying various ways to keep ourselves busy and entertained. From binge-watching K-dramas on Netflix, upgrading our cooking and baking skills, to cleaning and organizing the house Marie Kondo style, we’re up and moving so we don’t get crazy bored.

Now is a great time to focus on our health too. You may not realize it, but your living room is a great place to get a good workout. If you have some extra time on your hands (which probably everyone does these days), then you may want to give these home workouts a try.

These workouts are designed to be simple enough to pick up and jump into right away, while still being very challenging and able to help you burn lots of calories. You can do these workouts by yourself, or anyone else you’re stuck at home with.

It’s recommended to get at least 30 to 45 minutes of exercise every day to stay healthy. Don’t let home quarantine prevent you from getting up and moving. Take this time to focus on your personal well-being, and lose some weight while you’re at it.

Today, Evolve Daily shares five quick and efficient fat burning home workouts.


1) Sprawls

Martial arts workouts are excellent to do at home, and there are a plethora of different drills you can check out.

Similar to the burpee, sprawls are challenging and engaging. They stimulate the core, upper, and lower body in a series of compound movements. It’s also a great aerobic exercise that will improve your endurance.

While burpees feature similar movements, however, the sprawl is designed for people to drop down quickly and then pop back up quickly, mimicking the defensive technique in wrestling and mixed martial arts.

This workout also features explosive movements, which really boost your metabolism and gets your body into calorie and fat-burning mode.

If you’re looking for a full martial arts workout that you can do from your living room, Evolve MMA’s daily livestream classes, Evolve At Home, give you the chance to learn from World Champions even if you’re stuck at home. Check out the Evolve MMA Facebook page and YouTube channel to get training.


EVOLVE AT HOME, daily livestream classes by World Champions on the EVOLVE MMA Facebook page and YouTube channel! #EvolveAtHome

Posted by Evolve MMA on Tuesday, March 31, 2020

2) Jumping Lunges

As if basic lunges weren’t hard enough, jumping lunges take that to the next level. Plyometric exercises are great to perform at home because they feature compound movements that really work your muscles. It’s a method of strength and power training practiced in many sports.

Jumping lunges work your quadriceps and buttocks. They engage the same muscles as regular lunges but also trains your explosiveness as you jump in the air. It’s a great cardiovascular workout that will no doubt get your heart rate up. You should spend about five minutes each day doing jumping lunges.

You can burn up to 15 calories every minute doing jumping lunges. As with all exercises, pay attention to form and try to do as many as you can.


3) Bicycle Crunches

Take your crunches to the next level by trying these awesome bicycle crunches. This workout is great for targeting all quadrants of the midsection, stimulating the entire abdominal to help melt away your belly fat and reveal your six-pack.

In fact, a lot of combat sports athletes love doing bicycle crunches because it really helps them prepare their abs to absorb damage.

For ordinary people, when performed with the correct technique, bicycle crunches burn loads of calories. They are fun, and you can really feel the burn. It’s one of the most effective workouts for strengthening and fortifying the abdomen.

Bicycle crunches are great to incorporate into your existing ab workout.


4) Squat Jacks

You’ve probably never heard of these before, but squat jacks are extremely tough to do and really target your quads, hamstrings, and buttocks.

Go into a squat position, bending your knees slightly, and basically bounce up and down as if you were doing jumping jacks while maintaining your squat form. Squeeze your core and keep it tight throughout the duration. Try to do as many as you can and as fast as you can for a minute before resting between sets.

Your legs should feel like jelly after a serious round of these. Most importantly, you should have burned a ton of calories.


5) Yoga

Yoga has so many amazing benefits. Best of all, you can easily perform basic yoga poses in the comfort of your living room. All you need is a yoga mat or some sort of cushioning to protect your body from the hard surface of the floor, and you’re all set.

Yoga improves flexibility, increases muscle strength, improves muscle tone, gives you better respiration and teaches you how to breathe properly, gives you more energy and vitality, and helps you achieve a well-balanced life.

There are many more things yoga does for the human body. It’s just a great addition to your daily routine.

Start by doing some basic yoga poses every day, and then upgrade to some more challenging ones after you’ve improved your flexibility and strength.

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