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At Home Tightening and Fat Burning Exercises

What is the best home workout without equipment?


Of course HIIT cardio .. If you are looking for productive and effective training, you are in the right place. With HIIT cardiovascular training, you will accelerate fat burning and ensure weight loss and strengthening. By training for about 20 minutes, you can speed up your metabolism and burn calories. The combination of cardio and diet is the best thing you can do to burn body fat, because both help to reduce the accumulation of fat in the body. Don’t forget to review your eating habits when exercising. To lose weight, we list the tightening movements you can do at home without the need for equipment as follows.

Note: Although these movements, which are explosive exercises, look simple, it can be difficult at first because your body is not used to it. If you have never played sports, you can start with 1 set. Then, increase the number of sets and repetitions to obtain the appropriate shape.

Tightening exercises at home


Try to do 3–4 sets of 10–12 repetitions (repetitions) of each exercise. To improve aerobic fitness: apply the work / rest ratio. Work for 30 seconds, rest for 30 seconds.

Knee Hugs

How to:

Stand with feet shoulder-width apart. Lift your left knee towards your chest. Take the left knee and pull it as close to the chest as possible. Then place your left leg on the floor and repeat with the other leg. Repeat 10-12 times for 30 seconds.

Butt Kicks

How to:

Before you build up speed, it’s important to focus on the motion of butt kicks.

  • Slowly bring your right heel to your buttocks by contracting your hamstring muscle.
  • Slowly put your right foot on the ground and bring your left heel to your hips.
  • Begin to accelerate and do this movement several times by changing the legs.
  • You can keep this exercise low impact by continuing for 30 seconds, rocking side to side as you kick back, and keeping your arms stationary.
  • As you become more comfortable with the form, you can increase speed and time

Jumping Jacks

If you move too fast, you may be able to fly.

How to:

We started jumping with our feet closed and arms on our sides. Slowly, we jump, raise our hands above our heads and open our feet so that they are wider than the shoulder. We jump with open legs and close our legs and return to the starting position.

Mountain Climber

How to:

Start exercising in a push-up position with your arms straight and straight under your shoulders. Your body should form a straight line from your shoulders to the ankles. Tighten your stomach, lift one foot off the floor and bring your knee towards your chest. Return to the starting position and repeat the movement with your other leg.

Plank Jacks

How to:

Start in a push-up position with your arms extended and your hands under your shoulders. Your feet should be together and your body should be in a straight line from your head to your heels. Change to the plank position and begin the movement by opening your feet wider than your shoulder. return to the starting position by closing your feet again. Repeat for 30 seconds.

Jump Squat

How to:

Move your feet shoulder width apart. Looking forward, bend your hips and knees, ensuring that your knees remain aligned with your toes. Continue bending your knees until your thighs are parallel to the floor. Make sure that your back remains at a 45 to 90 degree angle to your hips. Push your heels and push your body upward, extending your knees and hips. Flex your hips and knees to land and return to the starting position, ensuring that you keep your knees “soft” to avoid injury. Repeat for 30 seconds.

Step Touch

Start with your legs slightly wider than shoulder distance and your arms at your sides. Bring one leg back at a slight angle in a reverse lunge. The front knee will form a 90 degree angle. Swing your arms in front of your bent knee and jump your leg backwards to switch sides in a skating motion. The arms alternate as you switch sides like a speed skater.

Split Jump

How to:

One foot ahead and one foot behind. Start with a movement with both legs bent at 90 degrees, the right arm straight to the side and the left arm bent, close to the chin, the right leg forward and the left back. Repeat for 30 seconds.

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