Getting and staying fit are all about being able to commit to a workout regimen. That’s why home workouts are the best. And, if you do it right, you can get fit almost overnight. Why? Because there are fewer excuses to miss a workout at home. There is no duffel bag needed and no traffic to sit through; instead, you have every reason to really push yourself, consistently, and in the luxury of your own home.
Better yet, some of the best weight-loss workouts can be done at home, and these quick, intense exercises are as beneficial as typical hourlong workouts. One 2016 study proved just that. Researchers tested the theory by splitting men into two groups. The first group of men did continuous endurance-based 50-minute exercises. The second group’s workout was a five-fold reduced time. In fact, the second group had “1 minute of intense intermittent exercise, within a time commitment of 10 minutes per session,” and guess what? Both groups saw the same health benefits.
So what are you waiting for? The days of endless jogs on the treadmill are over. Embrace an easier, more convenient workout that will get you as fit as typical exercises. Heck, weight loss can start just feet away from your comfy couch and be done in fewer than 30 minutes. We’re here to show you how home workouts can deliver results you want to see!
And as always, don’t forget a solid five-minute warm-up and cool-down. Now let’s get into it!
Average workout time: 20 minutes
Average calories burned: 270
Structure: 20 seconds of workout moves, 10 seconds rest, repeat 8 times. One-minute full rest for additional rounds.
When gym junkies think of high-intensity interval training (HIIT), the staple of quick and intense cardio, they most usually think of Tabata. The two, HIIT and Tabata, are used interchangeably, but are not exact. Essentially, Tabata is a type of HIIT workout. It is fast-paced and will leave you feeling the burn in a matter of moments like HIIT, but Tabata differs in its fixed structure.
Out ofall the high-intensity workouts, Tabata is the quickest at only four minutes. Yes, you heard that right. The only thing needed of you in order to reap all its health benefits is two things: effort and adherence to its structure. And the benefits are plentiful! All-day metabolism boosts, burning more fat than longer workouts and improved anaerobic capacity.
To do Tabata, simply choose no more than eight workout moves that get your heart pumping and muscles burning. Examples can include star jumps, burpees, high knees and push-ups. Your workout structure will look like this: 20 seconds of a workout move followed by a 10-second rest for a total of eight rounds. For some, this will be enough to kick their butt, but most do this at least twice for maximum burn. Just be sureto rest for a full minute between rounds. You’ll need it!
For newbies, don’t shy away from this killer workout. Tabata apps are a dime a dozen and there are also many free sites that you can work out with. Fitness Blender is a particularly excellent choice. If you have an extra four minutes, why not test it out for yourself?