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How To Get Abs Without Stepping Foot In The Gym

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When aiming for any goal, there is always one thing that will prevent you from getting there– excuses. The same goes for weight loss.

​First things first, any reason you have to avoid exercise needs to be tossed aside.

If you ever want to see your body change and feel like a healthier you, gym fees and commutes to get to a fitness center don’t need to stand in your way. You don’t even need to use weights to have a calorie-burning strength workout session.

Body Weight Exercises 

​Exercising using just your body weight is easier than you think.

Push ups work wonders for your entire body - your core, shoulders, triceps, biceps. Think about the physics! Pushing your whole weight upward versus gravity. It’s totally acceptable to not even be able to complete one full push-up if you’re a beginner. The form takes practice, though nonetheless, does not require weights!

This is one of many strength moves you can practice at home.

To get your heart rate up and see the fat melt off your body over time, cardio is what you want to do. If you like going running, that’ll do the trick, but if hitting the pavement intimidates you there are tons of alternative forms of cardio. Jumping jacks, high knees, jump rope, you name it. All indoors, all high-intensity.​

The key to burning fat and seeing drastic weight loss results is HIIT: high interval intensity training.

HIIT Circuits At Home For Ab Toning

This type of working out requires high bursts of energy and force to get your heart pumping and muscles burning quick, but not for very long.​

Training in HIIT circuits at home also spices up your workout routine since you keep your brain busy as you jump from one exercise into the next. Adrenaline flows and your body follows right behind.​

Check out these at home workout moves and stop making excuses to see excellent weight loss results:​

​Home Excersises To Get Abs

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1. Mountain Climbers

Source: womenshealthmag.com

Assemble your body in a plank position, with your hands and feet on the ground and your body extended off the floor, engaging your core.

Make sure your wrists are aligned underneath your shoulders. Bring your right knee up to your right elbow, and quickly alternate with your other leg. This essentially looks like you are running in place while your hands are holding you off the ground. You should feel it in your core and legs as your heart rate picks up speed.​

2. Squats

Stand with your legs shoulder width apart, with your spine aligned and your shoulders rolled backwards to push your chest forward.

Put your hands on your hips or clasp hands together out in front of you as you bent your knees with your chest forward and butt pushed out and quickly stand up straight again.

Repeat at least 20 times, being sure to squeeze your glutes as you stand to strengthen your muscles.

3. Burpees

You only need to do a few of these to feel winded, but the more the merrier!

Start by standing with your feet shoulder width apart. Spring your hands to the ground with your wrists under your shoulders and straight elbows, while jolting your feet behind you.

Do one push up, jump your feet back in, and jump up as high as you can. Rinse and repeat as many times as you can.

This will feel tough at first, but if you continue to practice these throughout the week, you will soon feel how strong you get as propelling your own weight gets easier and easier.

4. Planks

If you want to get that lean, six-pack look on your stomach, planks are your core workout of choice.

Resume a plank position, with your wrists aligned under our shoulders and your feet parallel behind you, and hold for at least one minute, then repeat.

This works those muscles in your lower abs that are hard to reach. Activating your core while it’s elongated is key for a toned stomach.

5. Push Ups

Nobody likes them, but to get sculpted shoulders without using weights or needing a gym these are your key to weight loss.

Get in push up position and put your arms a comfortable distance apart.

Dip your chest down to the floor and look out in front of you, and push forcefully back upwards. Repeat as many times as you can in under a minute to break a good sweat.

6. High Knees

This is the more exciting version of running in place.

It’s exactly what it sounds like. Pump your arms up and down while lifting your knees to be parallel with your hip level to make an exaggerated jog movement.

This cardio move will help you burn fat.

7. Butt Kicks

Similar to the high knee move, butt kicking is jogging in place but lifting your legs up in the back of your body instead of the front.

Get those arms moving and lift your heels to kick your glutes as quickly as you can.

High knees and butt kicks go well together in a circuit since they are cardio and easy to transition between.

To see some serious weight loss results, assemble these various moves into a circuit and there you go, you’ve made your own home HIIT training routine.

They’re easy, require no weights, and efficient for you to not have to spend much time exercising to become a healthier, stronger version of yourself.

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About the author

Andrea Villalba

Andrea Villalba loves writing about how to live a healthy lifestyle. With a degree in communications and English, Andrea understands that it is the media’s job to share what science discovers and says in a language that the public can understand and apply to their own lives.