{"id":164644,"date":"2025-06-07T03:33:20","date_gmt":"2025-06-07T03:33:20","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/164644\/"},"modified":"2025-06-07T03:33:20","modified_gmt":"2025-06-07T03:33:20","slug":"5-at-home-moves-that-burn-more-fat-than-a-treadmill","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/164644\/","title":{"rendered":"5 At-Home Moves That Burn More Fat Than a Treadmill"},"content":{"rendered":"

When you\u2019re working out at home on your own, it\u2019s important to constantly challenge yourself and kick up your fitness game. You may not have a lot of equipment at your fingertips, but that doesn\u2019t mean you can\u2019t get in a productive workout. We spoke with a fitness expert who shares a five-move at-home workout that melts more fat than using a treadmill.<\/p>\n

Although doing some cardio on a treadmill provides a solid heart-boosting workout, bodyweight training engages multiple muscle groups, builds lean muscle, increases bone density, and reduces body fat. In addition, as you age, building and maintaining muscle must be a priority, which is why we\u2019ve come up with this productive bodyweight workout.<\/p>\n

\u201cWhat makes these body weight exercises particularly effective is that the body position in relationship to gravity challenges specific muscles creating whole body toning and strengthening,\u201d says Joy Puleo, NPCP, ACSM<\/b><\/a> and director of education at Balanced Body.<\/p>\n

The routine below shouldn\u2019t take longer than 20 minutes to complete. Joy recommends performing the exercises two to three times a week to see noticeable results. The best part? You\u2019ll never get bored, as there\u2019s much variation you can challenge yourself with.<\/p>\n

\tPlanks<\/p>\n

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Planks work your pecs, traps, anterior delts, rhomboids, and spinal extensors.<\/p>\n

\u201cThis is an isometric exercise, a static hold exercise,\u201d Joy tells us. \u201cStudies are showing that isometric exercises build strength and endurance relatively quickly.\u201d<\/p>\n

    \n
  1. Assume all fours with your hands under your shoulders.<\/li>\n
  2. Extend your legs, tuck your toes, and bring the balls of your feet to the floor.<\/li>\n
  3. Keep your arms straight or lower to your forearms.<\/li>\n
  4. Maintain a long, straight line with your body from your head to your heels.<\/li>\n
  5. Hold the position for 30 seconds to 2 minutes.<\/li>\n<\/ol>\n

    The 15-Minute Bodyweight Workout That Replaces an Hour at the Gym<\/a><\/p>\n

    \tPushups<\/p>\n

    \"fitnessShutterstock<\/p>\n

    The pushup presents a dynamic version of the straight-arm plank.<\/p>\n

    \u201cDynamic exercises change the body\u2019s relationship to gravity while also moving multiple joints, such as the shoulders, elbows, and shoulder blades,\u201d Joy says. \u201cThis increases muscle strength around moving joints, changes the way forces are put into and need to be responded to, and teaches the nervous system how to coordinate movement relative to gravity.\u201d<\/p>\n

      \n
    1. From the straight-arm\/high plank position, bend your elbows and lower your chest toward the floor.<\/li>\n
    2. Maintain a long, straight body as you lower.<\/li>\n
    3. Press back up, straightening your arms.<\/li>\n<\/ol>\n

      The 5-Minute Workout Trainers Say Builds Total-Body Strength<\/a><\/p>\n

      \tSide Plank<\/p>\n

      \"womanShutterstock<\/p>\n

      \u201cBecause you are balanced on one arm and side facing [in the side plank], your obliques and the side body muscles from the upper body through the legs requires stability, strength, and endurance,\u201d Joy tells us.<\/p>\n

        \n
      1. Sit side facing, placing one hand on the floor under your shoulder.<\/li>\n
      2. Extend your legs and stack your feet.<\/li>\n
      3. Lift your hips off the floor and activate your core.<\/li>\n
      4. For the isometric version, hold the plank for 30 to 60 seconds.<\/li>\n
      5. For the dynamic version, lower your hips toward the ground, then press into the sides of your feet and your hand, and lift the hips to assume the high plank position.<\/li>\n<\/ol>\n

        \tSquats<\/p>\n

        \"matureShutterstock<\/p>\n

        Squats are one of the \u201cmost practical and functional\u201d bodyweight moves, Joy says, adding, \u201cThey build strength, endurance and neuromuscular coordination of the lower body while integrating the legs with the core.\u201d<\/p>\n

          \n
        1. Stand tall with your feet planted shoulder-width apart.<\/li>\n
        2. Bend at the knees and hips as you lower into a squat until your thighs are parallel to the floor.<\/li>\n
        3. Hold in the squat position for 30 seconds to 1 minute.<\/li>\n
        4. For a dynamic challenge, pulse within a small range of motion.<\/li>\n<\/ol>\n

          6 Dumbbell Moves That Melt Fat Better Than Spin Class<\/a><\/p>\n

          \tLunges<\/p>\n

          \"womanShutterstock<\/p>\n

          Lunges work the hamstrings, quads, glutes, and knee flexor muscles.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

          \u201cThe lunge is directly related to walking and functional reciprocal leg motion,\u201d Joy says.<\/p>\n

            \n
          1. Stand tall with your body in a straight line.<\/li>\n
          2. Step one foot forward.<\/li>\n
          3. Bend your front and back knee as you lower into a lunge.<\/li>\n
          4. Maintain a tall posture while lowering.<\/li>\n
          5. Extend your legs to return to the start position.<\/li>\n
          6. For an extra challenge, hold in the lowered lunge position for 30 to 60 seconds. Pulse within a small range of motion.<\/li>\n<\/ol>\n

            Alexa Mellardo<\/p>\n

            \t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n