Fitcanal 20 min Home Workout routine to Lose Weight

When your diet is rich in calories, your body uses a part of it for producing energy, but what happens to the rest? Well the body can’t just get rid of the extra, so it creates storing spaces to keep these energy sources intact in case you might need them later.

The more high calories meals you consume while having a low activity lifestyle, the more energy will be stored as fatty acids. They can be a very useful energy source when you’re fasting or to survive extreme situations without food.

And just like anything else, it should not exceed a proper limit. Too much fatty acids stored can lead to obesity. It’s recommended to keep track of your consumed calories and have an active workout routine, to burn (use) the extra energy stored.

You don’t have to go to the gym, or get a personal coach! You can start working out routine at home, without paying a cent or purchasing any equipment!

1. First of all : Start a Healthy diet !

Fitcanal Start a Healthy Diet Healthy Food

This is the most important part, working out only can’t ensure a healthy and fit body. You need to improve your eating habits by :

Avoiding or eating less : Junk food, red meat, dairy products, pastries, sugared sodas, artificially sweetened foods or processed ones… Your meal shouldn’t be too salty or too sweet, and avoid using a lot spices. Drink alcohol in moderation.

Consume more : Vegetables fruits, whole grains (which are good carbohydrates), beans, plant oils, nuts, bok choy, fortified soy milk and fish.

This diet will help you stay healthy, avoid major diseases such as coronary heart disease, certain cancers, diabetes, stroke, osteoporosis, obesity and more.

So when your body breaks down everything, some of it is used by your body organs as fuel and energy, some other nutrients are extracted and absorbed by your cells, and what’s left will be stored as fatty acids.

To avoid having an accumulated excess stored fat, you need to start burning it, how ? By exercising ! And I don’t mean by it going on a rage mode workout ! Exercising from your Home for a short amount of time will easily do the trick and help you lose weight.

2. 20 Min Home Workout routine :

Fitcanal 20 min Home Workout routine to Lose Weight No Equipment

The good news is that you won’t need to purchase any equipment for this workout ! So let's begin :

Exercise 1 : Jumping jack

Time : 150 Secondes = ( 30s Work | 20s Rest ) x 3 alert-success
How to do it : Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position and repeat.

Exercise 2 : High Knees

Time : 150 Secondes = ( 30s Work | 20s Rest ) x 3 alert-success
How to do it : Stand up straight and place your feet about hip-width apart. Place your hands palms down facing the floor, hovering just above your belly button. Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately. Do the same for the other knee and repeat.

Exercise 3 : Burpees

Time : 120 Secondes = ( 10 Reps | 30s Rest ) x 3 alert-success
How to do it : Begin in a standing position. Move into a squat position with your hands on the ground . Kick your feet back into a plank position, while keeping your arms extended. Immediately return your feet into squat position. Stand up then repeat.

Exercise 4 : Military Push-ups

Time : 120 Secondes = ( 10 Reps | 30s Rest ) x 3 alert-success
How to do it : Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders. Turn your elbows so that they are facing behind you. Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Keep your arms close to your torso as you perform the movement. Push back up to start.

Exercise 5 : Mountain climbers

Time : 150 Secondes = ( 20s Work | 30s Rest ) x 3 alert-success
How to do it : Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Your hands should be about shoulder-width apart, back flat and head in alignment. Pull your right knee into your chest as far as you can. Then switch, pulling that knee out and bringing the other knee in. Keeping your hips down, run your knees in and out as far and as fast as you can while breathing.

Exercise 6 : Legs raises

Time : 150 Secondes = ( 20s Work | 30s Rest ) x 3 alert-success
How to do it : Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling . Slowly lower your legs back down till they’re just above the floor. Hold for a moment. Raise your legs back up. Repeat.

Exercise 7 : Crunch kicks

Time : 120 Secondes = ( 20 Reps | 20s Rest ) x 3 alert-success
How to do it : Exhale to engage the abs as you kick your right leg forward. Bring back your knees towards your chest. This counts as one rep.

Exercise 8 : Squats

Time : 150 Secondes = ( 20 Reps | 30s Rest ) x 3 alert-success
How to do it : Stand with your feet hip-width apart with your toes pointed slightly outward. Your arms should be hanging loose by your side . Bend your knees and squat down as if you were sitting in a chair. Keep your weight on your heels and as you lower down, you can either raise your arms straight in front of you or keep them bent in front of your chest. Straighten your legs and come back up, lowering your arms back to your side.

Exercise 9 : Plank (3 Sides)

Time : 90 Secondes = ( 30s Front | 30s Right | 30s Left ) alert-success
How to do it : Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together.
Note: Any of the following plank variations can be performed with straight arms or in a forearm position.

You can do each exercise for about 3 min 3 day a week, which will only take approximately 20 Minutes from your schedule. Can it get easier than this? I don’t think so !

Having a combination of a regular workout, a great diet, and a good quality sleep will help you maintain effortlessly a healthy lifestyle, clear and a positive mind !

Remember that this workout can’t replace any subscripted treatment. Seek professional advice before embarking to any new program. Never go beyond your body capacities.alert-error
Hope you’ve find this article helpful and interesting ! Comment down below your favourite exercise.

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