Lose Fat without a Gym to go to…

Welcome back!

Last week I showed some of my favourite ways to rip fat off at the gym, and let’s face it Gyms are great because of the equipment available. Thing is you can get as good results by working out at home. The truth is you don’t need a lot of machines or equipment to get results.

You can get results like this - via the Gym or at home!!

Now I happen to like using some of the equipment at the gym and it is great to have access to a full run of Kettle Bell and dumb bell weights but you don’t need it. At home I suggest you invest in a good chin up bar, a set of kettlebells (12,16, 18, & 20 kg) a basic barbell with about 30kgs of weights, a couple of dumbbells, a cheap ‘aerobic’ step, a skipping rope and a weighted vest. But even this is more than you need for results – you carry around your best fat loss weapon everyday – your body.

Bodyweight exercise is a great way to burn fat, recondition your metabolism and get a great workout no matter where you are.

Before we look at some routines some commonsense rules apply to this and all other exercise routines. One – check with your doctor or medical professionalism before starting any exercise routine especially if you have not exercised for some time, are overweight or

I love weighted vests...

over 40. Two warm up by skipping on the spot, doing some shoulder swings and moving around – it is important that you warm up your joints and muscles before stressing them. This does not mean do static stretches – save those for warming down at the end of your session when you muscles & tendons are nice & warm and able to benefit fully from stretching.

Here is a simple but effective routine you can do at the beach, in your living room, in a hotel room or at the park.

  • Jumping Jacks x 30
  • Push ups x 10 -2 20
  • Jumping Jacks x 30
  • Prisoner squats x 30 – 50
  • Jumping Jacks x 30

Do each exercise in a non-stop sequence with a rest after the third set of Jumping Jacks. Repeat 3 -5 times. You can swap out the Jumping Jacks for Burpees, or squat Thrusters knee lifts for some variety.

If you add a chin up bar to the mix then you can do my all time favourite:

  • Push ups X as many as you can
  • Rest for 1 minute
  • Chin Ups X as many as you can
  • Rest for 1 minute
  • Squats X as many as you can
  • Rest for 1 minute

Repeat for 5 rounds.

Push ups don't need any equipment & give great results!!

Not tough enough for you? Do the push ups & squats wearing a weighted vest

For something that is really challenging try burpee ladders. The way this works is you do 10 burpees and rest, then 9 and rest then 8 and rest etc all the way down to 1 and then you go back up the ‘ladder’ to 10. Trust me this is a killer. Of course you can substitute any exercise for the burpees. Kettle Bell swings, like just about any exercise, take on a life of their own when ‘laddered’

Speaking of kettle bells – and assuming that you have taken instruction so that you know how to perform a KB swing correctly – try doing 100 KB swings a day for 20 days. You will drop a lot of fat and tighten up your entire physique.

(NB – Kettle Bell swings if you are getting lower back pain when you do these you are doing them wrong and not ‘hinging’ correctly at the hips – an upcoming blog addresses how to do them properly.)

No longer trendy - just a home fitness essential in my opinion

My routine for last March:

Day 1

  • Kettle Bell Swings x 100 (done in sets of 20)
  • Medicine ball above the head throws X 12
  • Kitchen steps step up x 30 each leg

All done circuit style with a heavy weighted vest

Day 2

  • Push ups x 20, 15, 12, 10, 8
  • Chin Ups x 12, 11, 10, 10, 7
  • Squats x 50, 50, 50, 40, 20
  • Training bands shoulder mobility x 12

(Lighter weighted vest on the push ups & squats.) Done circuit style for 5 sets.

Day 3

Bike Ride (including hill climbs and a couple of sprints.)

Short of time?

  • Wall squats / holds for 45 seconds
  • Prisoner squats x 30
  • Mountain climbers x 30

As usual do as a circuit but with only 30 secs rest between each one and 45 secs rest between each of your 5 circuits.

This is the type of home chin up bar to go for...

Bodyweight exercises are great, require little equipment, maintain & build muscle and burn fat. Not being able to afford a gym or a home gym is not a reasonable excuse for not getting lean.

Even better they are fun and with the right attitude can put us back in touch with that younger self who just ran & jumped and swung & played for the sheer hell of it!!

Love body weight!!!

Be well.