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How To Burn Calories Fast at Home Without Equipment? – Full Guide

By bulksupplementsdirect

Updated on Tuesday 24 August 2021

Stuck at home, your gym is shut, or just don’t have access to a local sports centre? Then getting fit and burning calories is still an option. There’s an abundance of different home workouts you can undergo that require no equipment, which increases your fitness levels and strength. Many people are confused by that statement. To understand this better, here’s how to burn calories fast at home without equipment:

To burn calories fast at home without equipment is surprisingly easy. One exercise routine we recommend is a HIIT (high-intensity interval training) session. An effective HIIT session should last around 20 to 30 minutes, and there aimed towards lowering your heart rate, blood pressure, and body fat.

Online fitness gurus will tell you to perform this exercise or that exercise, but the bottom line is performing a type of fitness you enjoy. If you want to burn calories fast at home without equipment, then a HIIT workout is superb.

But you have to be consistent to see results. Because of this, you’re much better off doing something you enjoy. However, if HIIT is something you like, that’s an excellent home workout.

Want to know more about staying fit at home without equipment? Check out the below:

Is it possible to stay fit at home without equipment?

Over recent years, the world has taken a dramatic turn. Because of this, many people have needed to come up with new and innovative ways of keeping fit. These new ways are typically at home, which is superb as it has some great benefits on our eco-system. But many people struggle with the concept of staying fit while at home, and especially when they don’t have access to equipment.

However, it’s much easier than you may think. Although there’s a ton of different workout routines you can select from to stay fit at home, there’s one prominent method that sticks out to us the most.

This workout routine is called HIIT. Hit is a short, high-intensity interval workout that is specially designed to use your own body weight to burn calories during a short period of time. For people wanting to stay fit at home, this is an ideal training routine and undoubtedly something you should consider. Want to know how to perform a HIIT workout? See the below:

How to burn fat at home with no equipment?

After becoming knowledgeable on the above, I’m sure you’re intrigued about how you perform a HIIT workout. This is by far the best workout you can perform at home without any equipment. Here’s what it’ll look like:

Note – A hit workout aims to hit all areas of the body in a short time. Therefore, you should undergo as many repetitions as possible during 45 seconds of executing one of the below exercises.

Because there are 13 exercises below, you’ll want to do all 13 continuously to do a 10-minute hit session. After this ten-minute session, you’ll want to rest for one minute and undergo the HIIT routine once again.

Push-ups – chest, and triceps
Plyo push-ups – chest, triceps, abs, and shoulders
Russian twists – obliques, transverse abdominis, and rectus abdominis,
Burpees – entire body, legs, hips, buttock, abdomen, arms, shoulders, and chest
Superman lateral raise – glutes, hamstrings, abs, and lower back muscles
Lateral lunges with hops – glutes, hamstrings, and quadriceps
Tuck ups – primarily your core, upper and lower, obliques, rectus abdominis, etc.
Mountain climbers – shoulders, core, triceps, hamstrings, and quads
Plank jacks – all core muscles, rectus abdominis, obliques, transverse abdominis
Squat trusts – hamstrings, glutes, and quads
Plank ups – triceps, chest, and various core muscles
Flutter kicks – lower core muscles and hip flexors
Star jumps – entire body workout, targeting hamstrings, hip flexors, glutes, quads, and core

As you can see, the above exercises target your entire body. Because of this, you burn much more calories as the whole body is needed to undergo the exercise. If you’re someone looking to burn an immense number of calories during a short period of time, then the above HIIT workout is superb.

However, apart from performing this type of exercise routine, there’s one more thing that’s important to losing, increasing, or maintaining weight, this is food.

Food is most important

Exercising is very important when you want to lose, maintain or gain weight. However, something more essential is your diet. Depending on your overall goal, your diet will be much different. See the below for a better visualization:

Lose weight – you’ll need to be in a calorie deficit when you want to achieve this. This means you’ll want to consume fewer calories than what you burn each day.

Gain weight – If you want to gain weight, you’ll need to consume more calories than what you burn daily.

Maintain weight – to maintain weight, you’ll need to eat the same amount of calories that you burn off each day.

As you can see, if you want to lose weight, you’ll actually want to be in a calorie deficit. From this, you’ll gradually lose weight and look much leaner. But, you should still consume the correct foods when undergoing any of the above. Failing this can lead to fatigue and poor internal health. Here are the primary food types you need to be consuming:

#1 - Carbohydrates

For those who don’t know, foods in the carbohydrate category like rice, bread, and pasta are our primary sources of energy. Although carbohydrates get a lot of bad rep from many online fitness gurus, you have to admit, there one of the best energy sources available to us.

So much that the Mayo Clinic suggests around 45 to 65 percent of the calories we eat daily should be from carbohydrates. If you’re a fitness fanatic, this is even more true.

However, not all carbohydrates are built the same. The best types of carbohydrates you can contain are whole grains. They offer much more staying power, meaning they release energy slower. This allows you to be more alert for longer during the day.

#2 - Protein

Carbohydrates are ideal for fuelling our workouts, but protein is superb for repairing and building our muscles. In theory, consuming protein is the reason we enjoy the outcome of our fitness. Without protein, your muscles would never grow, become stronger, or be more durable.

Proteins can be found in all types of foods, including:

Poultry – turkey, and chicken
Red meat – lamb and beef
Fish – tuna and salmon
Dairy – yogurt, and milk
Legumes – lentils and beans

Now you understand the vast number of foods that protein is present in, you need to eat around 0.8 grams of protein each day for every kilogram of body weight. When selecting protein, you’ll want to understand this one fundamental rule. The leaner, the better.

#3 - Fruits & Vegetables

Everyone knew this one was coming, the next important food source you should intake is fruits & vegetables. This is especially essential as the natural fibers, minerals, and vitamins all help your body use the other foods you’re consuming effectively. They also give you an array of other benefits, as they boost your immune system, keep you alert, and some even hydrate you.

As you can see, there are various things you need to consider when burning calories and your diet. Even when you’re looking to lose weight, consuming the right food is especially important. This way, you can be in a calorie deficit and be less hungry by eating more fuller food sources.