Get Rid of Fat at Home: Strength Training – 5 Exercises – NO Equipment!

You should prioritize exercises that target the legs, back, and arms, because they’re the largest muscle groups in the body. When you target these areas you’ll build more muscle than, doing a bazillion crunches to build up your relatively tiny abdominal muscles.

We offer you a strength workout, to be done 2–3 times per week, with at least a day’s rest in between. Moves are “compound” exercises, which target multiple muscle groups, so you get a really big bang for your strength-training.

Rest for 30–60 seconds after each set.

  1. SQUAT TO OVERHEAD PRESS

Targets: quadriceps, butt, hamstrings, shoulders, and abs

Instructions:

–           Starting position – Standing with feet shoulder-width apart, elbows bent, holding a 5-pound weight in each hand

–           Lowering into a squat hold for a moment.

–           Pushing through heels to stand up, press weights overhead.

–           Returning to starting position complete one rep.

Perform 3 sets of 15 reps.

  1. SINGLE-LEG DUMBBELL ROW

Targets: back, biceps, shoulders, quadriceps, abs, butt, and hamstrings

Instructions:

–           Starting position – A. Standing, hold a 5- to 10-pound weight in left hand.

–           B. Hinge forward, keeping back flat and almost parallel to the floor, resting right hand by side and extending left arm toward the floor and lifting straight left leg behind you, forming a T-pose.

–           C. Draw weight up until elbow is even with torso; hold for a moment,

–           Lower weight and return to the starting position.

Perform 15 reps on both sides and 3 sets

  1. STEP-UP WITH BICEP CURL

Targets: quadriceps, butt, hamstrings, biceps, and abs

Instructions:

–           Starting position – A. Standing with left foot on a sturdy bench or step, holding a 5-pound weight in each hand.

–           B. Pressing on your left foot, lift to standing on the step, raising your right thigh, until it’s parallel to the floor, curling weights up toward shoulders.

–           Returning to starting position, complete one rep.

Perform 15 reps, on both sides and 3 sets

  1. PLANK

Targets: back, abs, shoulders

Instructions:

–           Starting position – A. Forearm plank

–           B. Inhaling, lift hips further so body forms an inverted V;

–           Hold this position, then slowly return to starting position.

Perform 3 sets of 15 reps.

  1. CURTSY LUNGE

Targets: hips, quadriceps, butt, abs, and hamstrings

Instructions:

–           Starting position – A. Standing with feet hip-width apart, hands on hips, take a giant step diagonally back with left foot and cross it behind your right, bending your knees and join your hands in front of your chest.

–           B. Return to starting position, and switch sides, to complete one rep.

Perform 3 sets of 15 reps.