Home Workout: Burn calories effectively at home!

The simple exercises you can do at home train your stomach, legs and buttocks in the living room. The training plan includes warm-up exercises, strength training and fat burners. Depending on your preference, the exercises can:

• 3 sets of 8 to 12 repetitions, resting 30 seconds between each exercise, or
• be carried out as a circuit with 30 to 60 seconds of intensive training and a 30-second break each time.

1. Warm up: Exercising at home

circuit on the training plan. The following are particularly suitable for this:

• Jumping jacks or jumping jacks:  alternately jump from a normal standing position to a straddle position (shoulder width). The arms are raised and lowered at the same time. The hands touch above the head in the starting position and during the jump touch the straddled legs, approximately at the height of the thighs.
• High-Knees:  The knees are raised at hip height at regular intervals, the upper body remains straight, the chest is stretched and the abdominal muscles are tight.
• Tapping:  Tapping is done in a stable and slightly crouched position. The legs are about hip-width apart, the arms are stretched forward. From the stable position, alternate legs quickly tap the floor. Important are a quick foot impact on the ball of the foot and a high frequency.

2. Training plan for at home: 3 fat burners with a power effect

These three fitness exercises activate the  metabolism  without going to the gym:

• Mountainclimbers:  In mountainclimbers, you are on the mat in a support position with your arms straight. The body is in a straight line, the back straight and the abdomen tight. The knees are alternately pulled rapidly towards the chest with a high frequency.
• Burpees:  Burpees come in a variety of styles. You jump from hip-width stance to support position and back to stance. The exercise is performed at high frequency, and it is made more difficult by integrating a push-up into the process after the jump.
• Squat Jump:  The starting position is from the squat, with your arms on your hips, your knees should not point over your toes. From this position you jump as high as possible and land back in the starting position.

3. Mobile strength training: exercises for the stomach and back

These exercises strengthen the trunk, stomach and back in particular:

• Plank or Plank:  The plank position is performed as a support position on the forearms. The navel is pulled inwards, the bottom is tense and lies in line with the straight back. The elbows are shoulder-width apart. Hold the position for 30 seconds or longer depending on your training level.
• Superman:  The Superman is performed lying on the stomach, the arms are stretched out in front with the thumbs up. The head looks down. Legs and arms are raised simultaneously, the position is held briefly before returning to the starting position.
• Kneeling Quad Stretch:  The position starts in a kneeling position with an upright upper body and a straight back. The upper body slowly falls backwards while the hamstrings remain tight and the upper body straight. The upper body can also slowly fall forward, which is even more strenuous for the thigh muscles.

The short home  workout  uses different muscle groups and strengthens the body. The training should be done two to three times a week. A balanced diet and a healthy lifestyle also promote health and strengthen the  immune system .