How to Burn Fat at Home

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If you want to burn fat quickly combining cardiovascular training and strength training in your routine will ensure you see results in no time. The workouts don't have to include equipment that takes up half your living room or half your wallet if you know what to get. Here are some suggestions for great first-purchases to help get your fat burning at home program underway on a budget. All items should be available at your local sporting goods or fitness equipment retailer.

Steps

1. Make free weight exercises using dumbbells and barbells the foundation of your in-home gym fitness program. Free weights are compact, easy to store and take care of. Lifting free weights also gives you more strength training bang for your buck, because it works multiple muscle groups within an exercise. Focus on the basic compound exercises, such as squats, deadlifts and bench presses.
   
2. Use resistance bands. They offer a complete and highly effective strength training workout to build muscle and burn fat in a space-saving, inexpensive and highly portable form. Similar in look to a jump rope, the bands are made of plastic tubing and come in differing resistance levels (light, medium or heavy or specific pound equivalents). Whatever exercises you can do with free weights you can basically do with resistance bands. Most bands come with exercise illustrations, some even offer instructional videos. You can also find free resistance band exercises for burning fat on the internet, so there is no excuse not to get started.
   
3. Get a cardio workout. Whilst strength training is great for muscle building, cardio workouts will burn more calories during the exercise. Start doing simple exercises at home like push-ups, pull-ups, squats and abdominal crunches. Also consider fun activities which you could do with friends like walking, running, cycling, and swimming.
   

Tips

• Strength training for women will not make you look bulky. Although it will help with increasing more muscle mass, which is what you want to boost your metabolism and burn fat, you will not get the bulky appearance as women don't build as much muscle as men. The female bodybuilders which you see in magazines have been training for years and they are probably not doing it naturally.
  
• Make sure to include strength training exercises with free weights, resistance bands, your own body weight, in your routine. Increasing your muscle mass is fundamental to burning fat as it increases your metabolism. A high metabolism will make you burn more calories even at rest, as your muscles require more energy for fuel.
  
• Weight lifting gloves help you keep your form and prevent injury by giving you a better grip on free weights. They cover the palm of your hand and stop at the fingers to give your hands maximum mobility. Make sure you get a snug but not-too-tight fit. Try them on before buying.
  
• A weight bench can provide balance and support for working with free weights. Make sure you go for quality construction and stability – the bench should sit solidly on the floor and not rock in place when you sit or lean on it, and should have adequate padding. Try it out by lying down on your back on the bench that resists ripping.
  

Things You'll Need

• Dumbbells
  
• Barbells
  
• Weight bench
  
• Resistance bands
  

Related wikiHows

• How to Build a Low Cost Home Gym
  
• How to Stay in Shape
  
• How to Get the Most out of Your Workout
  
• How to Effectively Burn Calories
  
• How to Burn Fat on Men
  

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