No Gym, No Cardio-Equipment, No Running…No Problem
When trying to burn fat, most of us think of cardio-activities such as … road running, or gym-based activities such as stationary cycling, treadmills, rowing machines. In the battle to burn fat, gym training in some form is usually seen as a pre-requisite, and if we don’t want to go to gym, we sometimes opt for home versions of cardio machines and other exercise equipment in the hope that we will burn fat whilst staying at home.
In most cases, home-based fat burning efforts usually don’t succeed. This is mostly due to a lack of motivation as there is almost always something else to do that can distract us when at home. Also, there is no-one around to motivate us. At least when you go to the gym, you’re making a concerted effort to go to a place that is designed purely for exercise, and is also full of other people who are training. The home, although a convenient exercise location, is sadly also not usually associated with hard exercise.
But, if we are to succeed in burning fat and getting in shape at home, then we need to put some rules in place, namely:
1) Consistent Time
Make sure that you set aside 3-4 times a week for exercise. Don’t rely on deciding spontaneously to exercise. Plan your exercise times and be strict.
2) Same Place
Create a “workout space” where you know you will train. For variety, you can change this area every now and again, but get used to a fixed place where you know you will train.
3) Water/Towel/Clock
Make sure you have water, towels, and a clock close by so that you don’t need to keep going to other areas in the house and be potentially distracted
4) No phones, TV or Family
This is your exercise time – so don’t be interrupted
The Routine: Understanding Basics
So how can we lose fat and get fit and strong without any expensive equipment and without “pounding the pavement” or doing some other traditional aerobic activity?
The key here is to first understand that all exercise is based on a single fundamental principle…the contracting of muscles. If we contract our muscles continuously for a minimum of 12 minutes, it is an aerobic activity – so if we exercise on a stationary cycle for 12 minutes without resting it is an aerobic activity. Similarly, if we perform a circuit of several exercises without resting, and continue the circuit for a minimum of 12 minutes, it is also an aerobic activity.
It is important then to understand that “aerobic exercise” refers to ANY exercise activity that is sustained for a minimum of 12 minutes, not just traditional aerobic activities such as running, cycling, rowing etc.
Circuit training – i.e. performing a series of exercises in succession, without any rest between – is extremely demanding on the aerobic system and is also a form of PHA training (Peripheral Heart Action). Where traditional aerobic activities such as running or cycling place an emphasis on just one part of the body (i.e. the legs), full-body circuit- training continually distributes the load across all the muscle groups. If there is no rest between each exercise and the circuit of exercises is sustained for a minimum of 12 minutes, the heart is constantly pumping blood to various areas of the body which dramatically improves circulation and aerobic performance. This is PHA training.
The Best Exercises
These are the best Exercises that can be performed anywhere – at home, in a hotel room – all you need is 3 chairs, a few towels or cloths, a door, and a broomstick. Each exercise uses several muscles at a time, thus placing considerable demand on the body’s energy supply.
1) Pushups (Traditional, with both feet on ground)
2) One-legged Pushups (traditional, but with one foot elevated off the ground)
3) Elevated Pushups (traditional pushups with feet elevated on a chair)
4) Dip Pushups (traditional pushups between 3 chairs – with each hand on a chair, and feet elevated onto another chair)
5) Door Chins (Wedge a thin book under a door to support door and stop door swinging. Place towel along top edge of door to rest hands and do chins on door, pulling yourself up along face of door – hands shoulder width apart)
6) Chair Chins (Face the backs of 2 chairs towards each other with a small towel draped over the back of each chair. Place a broomstick across both chair backs on each towel. Lie on ground between 2 chairs and hold broomstick, each hand holding close to each chairback. Elevate your feet onto a 3rd chair in front of you. Pull yourself up to horizontal position).
7) Crunches (feet on floor, knees bent, curling yourself up, hands next to sides)
8) Wallsit (stand upright, back against a wall, slide down wall with back touching until in a sitting position. Hold position, pushing back continuously into wall -slide back up and repeat)
9) Squats (Traditional squats, squatting down until top of legs are parallel to ground)
10) Chair Hamstrings (lie on floor, knees bent with feet on placed on seat part of chair. Push feet into seat using hamstrings and lift butt off floor as high as possible. Hold and lower)
11) Burpees (traditional burpee: 1 Repetition: From standing, drop to haunches, shoot legs out (to pushup position), shoot legs back (to haunched position), go back to standing.
12) Handstand Pushup (Optional Exercise; Very Advanved). Facing a wall, go into a handstand with feet touching wall (you should ideally be as close to the wall in the handstand position and also as straight as possible). Lower your head to the floor, but don’t let it touch and push up again. This is a very tough exercise if you are not used to it. At first, just maintain handstand position until arms are stronger to perform pushup.
The Routine
This routine is not easy, so if you are a beginner or intermediate – please start slowly and take longer rests between exercises. Also, some of these exercises take some getting used to, so it is recommended that you do a few “orientation workouts” to familiarize yourself with each exercise.
Perform 1 set of each exercise with minimum rest between each exercise. Aim to do at least 8-10 repetitions of each exercise. At first aim to do one circuit of each exercise. As you get fitter, increase to 2 complete circuits.
Feel free to change the order of the exercises.
Pushup (advanced: do one-legged)
Crunch
Elevated pushup (advanced: do one-legged)
Door Chins
Crunch
Dip Pushup
Door Chins
Burpees
Wallsit
Squats
Wallsit
Burpees
Chair Hamstrings
Chair Chins
Handstand Pushup (Optional)
Crunch
Please Note: This routine is very demanding. Take it slow until you feel comfortable with the movements. Then gradually increase intensity
Ted has been dedicated to Health and “Wellness Revolution” for 20 years and has written a fast-selling e-book “The Total Diet Solution”. For a once-off free consultation e-mail Ted on ted@tva.co.za (based on volume response times may vary)
