Doing an effective whole body conditioning and weight loss workout can be done entirely at home without any fancy equipment. A couple of dumbbells is all you will need. (Even if you don’t have dumbbells there is usually something lying around the house that is heavy enough to substitute in for them)
Here is a list of 20 exercises you can do right in your own home for a great whole body conditioning and fat loss workout.
Exercises:
Group 1:
Bodyweight Squats
Bulgarian Split Squats
Y-Squats
Prisoner Squat
Reverse Lunge
Step Ups
One Leg “Get Ups”
Group 2:
Push Ups
Push Up and Point
Mountain Climbers
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press
Group 3:
Plank
Side Plank
Curl and Press
One Arm Rows
Bird Dogs
One Leg Deadlifts
Pick one exercise from each group and do them all back to back for a mini circuit of 3 exercises. Do each exercise for a timed interval of 10 seconds for a total of 30 seconds per mini circuit.
As you get better at them work up to doing each exercise for 20 seconds for a total of 60 seconds per mini circuit.
Take 30-60 seconds rest between mini circuits.
For beginners do a total of 3 mini circuits to start. Working up to 4 or 5 as you get better at them.
Once you’re ready to move to the next level add a second mini circuit by choose 3 different exercises (one from each grouping). Do your second mini circuit with the same time of work to rest ratio as your fist.
If you feel you are already at an advanced level you can add one or two more mini circuits up to a total of 4 mini circuits. These 20 exercises are just an example of what is possible, there are dozens more that would work in this mini circuit style, you can incorporate any exercise that you like into these mini circuits. This style of workout is a great complete whole body conditioning and fat loss program you can do right at home in under 45 minutes. I encourage you to give it a try and see that you can get a great workout done right in your own living room.
