5 Best Home Exercises for Weight Loss

If you’re like me and you want to get straight to the point below is the list of the 5 best home exercises for weight loss (in my opinion). If you want more of an explanation read the info below.

1. Squat Jump

2. Plank walk out

3. In and Outs

4. Mountain Climbers

5. Burpees

See the exercises in the video below

5 Best Home Exercises for Weight Loss

The best exercises for weight loss include jumping or explosive movements along with speed and endurance. These 3 provide the most challenge for the user and in turn help inspire weight loss.

What you’re looking for in the best home exercises for weight loss is a move that is both technical and challenging.

Technical

A technical move has more than one part that can be modified and built upon. This will allow you to use the exercise for a longer period of time and get the same benefits. As you get better you can add more to the move and make it harder.

Challenging

Challenging applies to the effort needed to execute the move. The harder it is the better the benefit. Think about walking or standing up. These are daily movements that we perform without any thought.

However, things like jumping and running require more thought and effort making them better for weight loss.

When you’re considering which is the best home exercise for weight loss you also need to account for your personal fitness level.

People who are less physically conditioned will get great results from less challenging movements where people with more endurance will have to work harder to achieve the same benefits.

No matter where you are physically this simple question will help you assess whether a movement is working or not. Is this hard?

That’s it… If the move makes you sweat and increases your heart rate chances are it’s working.

Another thing to ask is am I putting in more effort than normal? When you put in more effort than normal you will naturally challenge your body to work harder which usually ends up in weight loss.

All this being said another thing to remember is that no matter how much you sweat or how many burpees you do. You cannot out train a bad diet! If you eat too many calories no amount of exercise will do the trick.

There you go. Eat good healthy foods and utilize some HIIT workouts and hopefully shed some pounds.

What is your favorite exercise for weight loss or HIIT?

We have tons of workouts: FIND THEM HERE

If you’d like some free body weight workouts for weight loss sent to your email please sign up for my 10 Minute Fitness Week and I will send those to you! Sign up HERE

Fitness Podcast

We have been doing our fitness podcast since 2014 and have both received and given some great tips! We have produced over 175 episodes. Listen to some of the episodes below and subscribe on Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

Here are some of our most popular episodes:

Get the most out of our training:

In this episode we talk about 2 main ways you can maximize your energy and time to get more out of your training. There are lots of great takeaways from this episode but here are some of the bullet points:

Pick a Goal
Focus on Efficiency
Use the Minimal Effective Load
Slow movements way down
Treat each exercise as the most important
Mobility and performance drills

“I lost over 100 pounds in two years,” said Kerstin

We met Kerstin at a local gym and quickly realized she was, not only a great person, but an amazing inspiration. She told us how she worked on her health and fitness goals and lost over 100 pounds.

Minimal Effective Load – How to Train Less and Gain More

There is a point where your training wil actually start to be too much stress on the body. Listen to this fitness podcast with Dr. Grove Higgins where we learn about the idea of the performance curve and how to find it. Basically, when do you stop exercising to perform the best.

Protandim, Shakeology and Massages Oh My

Protandim and Shakeology are 2 very popular supplements. In this episode we learn more about how they work.

Conquering Pain & Tightness – How Pain Can Impact the Whole System

What do you do when you experience pain and tightness? Well, this could be a sign from your body telling you to pay attention and approach your training in a different way.

The 60 Second Rep – How to Build Strength and Performance 60 Seconds at a Time

In this episode we talk about a new test of strength. Can you do a single rep that takes 60 seconds? It’s actually very hard! Give it a try and let us know what you think.

Protein and Caffeine Facts with Dietitian Suzanne Himka

How much protein should you eat and what effects does caffeine really have. In this episode Suzanne tells us some mind-blowing facts about caffeine.

How long does it take to get results?

After you have committed to exercising how long does it take to get results? This is a loaded question and the truth is results will vary. We answer this question in detail on the podcast.

These are just a few of our fan favorites from our fitness podcast. We would love to have your support by subscribing to our show and in exchange we will offer you a free gift. Podcast listeners get a free membership to our premium area on the website. Listen to find out how.

On the podcast you will hear breakdowns of specific topics like how fat loss works. We release new episodes a few times a week and give great tips, tricks and motivation.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

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Intermediate Cardio Burpees and Wall Burpees

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Alternating Side Planks Sumo Squats and Knee Tucks

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10 Minute Full Body Workout Circuit

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Cardio and Strength Reverse Lunges Planks and Burpees

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How to Get Motivated to Workout

How to get motivated to workout?

Why do you need to be motivated to workout in the first place? Well, that’s a good question and the short answer is, motivated people get stuff done! Motivation drives you to finish what you start and often guides you through until the task is completed. All too often once the motivation is gone the goal dies along with it.

Here we will give some of our top tips on how to get motivated to workout. Also, at the end of the post we will share some easy workouts that you can do at home for a great full body workout.

One of the first things you will need to do is establish a goal. Knowing where you are going is an important part of the process, setting miles stones will be an important part of your success and will allow you to track your progress and evaluate your plan.

A simple goal for now would be just working out. Nothing more than that is a good start, can you commit to simply working out for 10 minutes a day 7 days a week? These don’t have to be hard workouts and can be as easy as you’d like. The important part is committing to exercise every day.

Here are some of our top tips on how to get motivated to workout:

Progress and improvements – You will get a big boost in confidence when you see small changes. It proves that you are making progress and this makes it easier to stay the course. Record your workouts, take body weight and measurements. Make sure you have a way to record if you’re making improvements.

Tell someone your plan – I set higher expectations for myself when I know others are watching. WARNING! There is a fine line between getting others help and opening yourself up to criticism, if you have someone else helping you with this make sure they understand their role is for support and not to tell you when you screw up!

Invite someone to join you – Some people work better in groups! Is there anyone in your life who might be in the same situation and want to join you? Having a workout buddy will be a huge motivator knowing you have another person relying on you.

A body in motion stays in motion – Try not to sit down or get settled in once you get home for the day. Instead start working out immediately so you’ll be done and guilt free. This way you don’t have to try to pry yourself off the couch and away from the TV.

Do something you enjoy – Do a workout you really enjoy when you’re feeling sluggish, this will make it easier to motivate yourself. Not every workout needs to be super hard and having an easy back up workout will be a life saver.

Positive reinforcement – Give yourself a small reward after each workout or a larger reward after you’ve done a week of consistent workouts. This will help you feel better about what you are doing and will give another smaller goal to work towards.

Want more motivation in your ear holes?

Check out our podcast where you can hear our conversation on how to get motivated to workout. Under Ten Fitness Podcasts

Get free workouts sent to your email and sign up for our mailing list!

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

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7 Minute Workout Circuit – Split Jumps and Explosive Push-ups

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10 Minute Full Body Workouts at Home

10-minute full body workouts at home

My experience with 10-minute full body workouts at home:

I absolutely love the freedom of working out at home! As a busy business owner, husband and a new dad my priorities have shifted. Working out and going to the gym used to be the number 1 on my to-do list however, now with a beautiful wife and daughter I don’t have the time to go to the gym like I used to.

Honestly, I don’t want to be at the gym and away from my family but I also don’t want to get fat. This is where 10 minute full body workouts at home saved me!

With all of this in mind I decided to try working out at home for a month and see how it went…

After 4 weeks of home workouts, ranging between 7- 10 minutes of high intensity, little to no rest breaks and attention to strength and cardio movements I’m happy to say that I lost weight and feel great!

With these 10 minute full body workouts at home I have been able to achieve my fitness goals and be with my family at the same time.

Check out the workouts I did below and see more information on the benefits of a full body workout at home.

What are the benefits of a full body workout at home?

A doctor answering a question from the Mayo Clinic website wrote that the Department of Health and Human Services recommends healthy adults get 75 minutes of vigorous aerobic activity a week.

Now I’ve never been accused of being good at math but if I do a 10-minute workout every day I will be at 70 minutes for the week.

That’s pretty close and, some more math, tells me that 70 out of 75 is 93%. I can’t speak for you but being a C student throughout high school I would be thrilled to receive a 93% for anything!

How to decide what full body workout to do?

I switch it up everyday and do a variety of exercises ranging between yoga, HIIT (High Intensity Interval Training), strength, cardio and mobility.

I don’t decide what workout I am going to do until right before I work out. Depending how I feel will dictate which kind of workout I choose.

If I feel good and mobile, I will do a HIIT workout, if I feel slow and sluggish, I will do a yoga or strength workout, something that is a little slower paced.

Finally, I know that I need to challenge myself sometimes even if I’m not feeling super excited about doing a hard workout.

I will give it a try and often once I get started it’s easy to get through it because I know I only have 10 minutes!

Now that I have made the case for 10 minute full body workouts below are some of the workouts that I do.

I cycle through these on a regular basis and try to find new ones on YouTube!