Monday, May 11, 2020
Home Fitness 33-Min Home Exercise: Lose weight by 5.6kg in 2 weeks

33-Min Home Exercise: Lose weight by 5.6kg in 2 weeks[Workout Plan]

Imagine if you could workout just 33 minutes daily for 2 weeks and see your weight loss by 5.6kg...

It will decrease the risk of diabetes, heart disease and certain cancers….

And Lowers blood pressure as well..

You’d Probably be pumped to read about the workout plan.

Lucky for you, that’s exactly what I’m going to share with you in this article: Home exercise to lose weight.

33-minute practical workout plan that loses weight by 5.6kg in 2 weeks at home in this lockdown.

If you are locked-down, lazy to get up early morning, busy, or have no time for gym…

Just follow this 33 minute home Workout Plan to stay healthy and fit in this Covid-19 period.

Start to workout TODAY. [ home exercise to lose weight ]

Home exercise to lose weight (Step-by-step)

Do the steps along with scrolling.

NOTE: Do not hold back on the breath. Sip water while exercising.


Warm up

Step 1: Side Bends (12 repetitions / 6 for each side)

  1. Stand tall together with feet and legs and reach both arms as you inhale straight up overhead.
  2. Lower your right arm down your body’s right side, and exhale as you lengthen your left arm over your head, bending your body gently to the right.
  3. Inhale to return arms overhead to center and exhale as you repeat on the left side.
  4. Repeat these steps for 12 times. (6 for each side).


Step 2: High Knee Twists (12 repetitions / 6 for each side)

  1. Stand apart, hip-width with your feet. Lift your left knee up to the chest
  2. Switch to the chest to lift your right knee. Continue motion, alternate legs, and move at a sprinting or running pace.
  3. Repeat these steps for 12 times. (6 for each leg).

Step 3: Arm Circles (14 Circles)

  1. Stand apart and extend your arms parallel to the floor with your feet shoulder-width apart.
  2. Use small controlled motions to circle your arms forward, gradually making the circles bigger until you feel a stretch in your triceps.
  3. Reverse the direction of the circles (after 7 circles).

Let’s begin the workout.

Step 1: Slow Squat (10 repetitions)

  1. Stand apart with shoulder-width of your feet.
  2. Return your weight to your heels-you should be able to lift your toes.
  3. Bend your knees slightly and put your arms straight out for balance.
  4. Sit back as if you were sitting in an invisible chair – straight back and legs at an angle of 90 ‘(if you can – if not, try going as low as you can without turning your knees outwards).
  5. Keep your knees behind your toes and push yourself back to stand.
  6. Repeat these steps 10 times.

Step 2: Russian Twist (12 repetitions /6 for each side)

  1. Twist your torso to the right side, with your arms extended in front of you. (Twist until your arms run parallel to the ground) 
  2. Hold the position for one or two seconds and exhale.
  3. Move back to the starting position and repeat the same left-hand technique.
  4. Repeat the steps for 12 times (6 for each side) 

Rest for 15 Seconds.

All progress takes place outside the comfort zone.

Michael John Bobak, digital artist

Step 3: Ski Jumps (20 repetitions)

  1. Do the movements as in the gif.
  2. Repeat the steps for 20 times (10 for each side).


Step 4: Heel Touch (18 repetitions /9 for each side)

  1. Lay down on the ground with your back, and knees bent, pointing to the ceiling.
  2. Raise your shoulders slightly off the ground with your arms at your side.
  3. Rotate your right hand down to your right foot using your abs, and then back up.
  4. Do the same with your left hand, then.
  5. Repeat the steps for 18 times (9 for each side).

Rest for 20 seconds.

If you think lifting is dangerous, try being weak. Being weak is dangerous.

Bret Contreras, sports scientist

Step 5: Jumping Jacks (30 repetitions)

  1. Stand with your legs upright, arms at your sides.
  2. Slightly bend your knees, and jump into the air.
  3. Spread your legs as you jump to be about shoulder-width apart. Stretch out your arms, over your head.
  4. Return to starting position.
  5. Repeat the steps for 30 times


Step 6: Running in Place (40 repetitions)

  1. At the same time, lift your right arm and left foot.
  2. Raise your knee taller than your hips.
  3. Switch to the opposite foot then lift your right foot to hip height quickly.
  4. At the same time, move back your right arm and upward and forward your left arm.
  5. Repeat the movements for 40 times.

Rest for 20 seconds.

If something stands between you and your success, move it. Never be denied.

— Dwayne ‘The Rock’ Johnson, actor and pro wrestle

Step 7: Donkey Kicks (14 repetitions /7 for each side)

  1. Place yourself on a mat to all fours.
  2. Place your hands under your shoulders, and put your knees under your hips.
  3. Keep your right knee bent at 90 degrees, and bend your foot as you lift your knee until the hip is level.
  4. Lower the knee and repeat the lift without touching the floor.
  5. Repeat the movements for 14 times (7 for each leg).

Step 8: Knee Push Up(8 repetitions)

  1. Place your knees down on the floor, your hands under your shoulders and cross your feet. And keep your back straight and begin bending the elbows until your chest almost touches the floor.
  2. Pause and push back to the position of start.
  3. Repeat the movements for 8 times.

Rest for 20 seconds.

Success is walking from failure to failure with no loss of enthusiasm.

Winston Churchill, British statesman and Prime Minister of the UK

Step 9: Standing Side Leg Raise (14 repetitions /7 for each side)

  1. Start with your hands or rest on your hips. Stand upright and face your toes.
  2. As you lift your right leg with your foot flexed up from the floor, inhale and shift the weight to your left foot.
  3. Bring the leg back down as you exhale, to meet the left.
  4. Repeat the movements for 14 times (7 for each leg).

Step 10: Reach Through (15 repetitions)

  1. Lay down on a flat surface (on a mat or towel.)
  2. By bending your knees to 90 degrees, draw your legs in. Keep a gap between your legs wide enough to reach your arms between them.
  3. Raise up with your arms above your shoulders.
  4. Repeat the movements for 15 times

Rest for 20 seconds.

Action is the foundational key to all success.

Pablo Picasso, visual artist

Step 11: Bridge (15 repetitions) 

  1. Lie with your hands at your sides on your back, knees bent and feet flat under your knees on the floor.
  2. Tighten the muscles of your abdomen and buttock by pushing your low back into the ground before you push up.
  3. Raise your hips to form a straight line between your knees and your shoulders.
  4. Squeeze your core and pull back your stomach button toward your spine.
  5. Go back to your starting position then.
  6. Repeat the movements for 15 times

Step 12: Tricep Dips(15 repetitions)

  1. Keeping your elbows pointing perpendicular to the floor behind you and your forearms, bend your elbows slowly to lower your body straight down to the floor. If you wander ahead, you might end up straining your shoulder. (How far your elbows bend depends on how strong your triceps are. Start by bending the elbows down to 90 degrees. Once you master that, bending your elbows further make the move more challenging.)
  2. You should eventually be able to bend your elbows until the base of your forearm is pressed against your biceps.
  3. Pause, then press the heels of your hands to straighten your arms fully, making sure your elbows are locked at the top of the move.
  4. Repeat the movements for 15 times.

Rest for 20 seconds

Well done is better than well said.

— Benjamin Franklin, American Founding Father and inventor

Step 13: Mountain Climber (20 repetitions)

  1. Get into a board position, ensuring that your weight is evenly distributed between your hands and your toes. Check your shape — your hands should be about separate shoulder-width, flat back, engaged abs, and aligned head.
  2. To the extent possible, pull your right knee into your chest.
  3. Then switch, pull that knee out, and put the other knee in.
  4. Keep your hips down and run your knees in and out as far and as quickly as possible. Alternate the inhalation and exhalation with changes in each leg.
  5. Repeat the movements for 20 times.

Step 14: Plank Jacks (15repetitions)

  1. Start with your shoulders over your wrists, your body in one straight line, and together your feet.
  2. Spring your legs wide and then back together like the motion of a jumping jack. Spring as fast as you like, but keep your pelvis steady, and don’t let your booty raise to the ceiling.
  3. Repeat the movements for 15 times.

Rest for 20 seconds.

Train insane or remain the same.


Step 15: Burpees (8 repetitions)

  1. Start with your knees bent in a squat position, back straight, and your feet apart about shoulder-width.
  2. In front of you, lower your hands to the floor so they’re just inside your feet.
  3. Kick your feet back with your weight on your hands, so you’re on your hands and your toes and in a push-up position.
  4. Keep your body straight from head to heels, do a push.(Remember not to let your back sink or stick your ass in the air.) 
  5. Jump your feet back to the starting position.(Frog Kick)
  6. Stand over your head, and reach your arms.
  7. Swiftly jump into the air so that you land back where you started.
  8. Get into a squat position and do another repetition once you land with knees bent.
  9. Repeat the steps for 8 times.

Rest for 20 seconds.

Definition of a really good workout: when you hate doing it, but you love finishing it.


Step 16: Slow Squat (10 repetitions)

  1. Stand apart with shoulder-width of your feet.
  2. Return your weight to your heels-you should be able to lift your toes.
  3. Bend your knees slightly and put your arms straight out for balance.
  4. Sit back as if you were sitting in an invisible chair – straight back and legs at an angle of 90 ‘(if you can – if not, try going as low as you can without turning your knees outwards).
  5. Keep your knees behind your toes and push yourself back to stand.
  6. Repeat these steps 10 times.

Step 17: Russian Twist (12 repetitions /6 for each side)

  1. Twist your torso to the right side, with your arms extended in front of you. (Twist until your arms run parallel to the ground) 
  2. Hold the position for one or two seconds and exhale.
  3. Move back to the starting position and repeat the same left-hand technique.
  4. Repeat the steps for 12 times (6 for each side) 

Rest for 20 Seconds.

Push yourself because no one else is going to do it for you.


Step 18: Ski Jumps (20 repetitions)

  1. Do the movements as in the gif.
  2. Repeat the steps for 20 times (10 for each side).


Step 19: Heel Touch (18 repetitions /9 for each side)

  1. Lay down on the ground with your back, and knees bent, pointing to the ceiling.
  2. Raise your shoulders slightly off the ground with your arms at your side.
  3. Rotate your right hand down to your right foot using your abs, and then back up.
  4. Do the same with your left hand, then.
  5. Repeat the steps for 18 times (9 for each side).

Rest for 20 seconds.

Success starts with self-discipline.


Step 20: Jumping Jacks (30 repetitions)

  1. Stand with your legs upright, arms at your sides.
  2. Slightly bend your knees, and jump into the air.
  3. Spread your legs as you jump to be about shoulder-width apart. Stretch out your arms, over your head.
  4. Return to starting position.
  5. Repeat the steps for 30 times


Step 21: Running in Place (40 repetitions)

  1. At the same time, lift your right arm and left foot.
  2. Raise your knee taller than your hips.
  3. Switch to the opposite foot then lift your right foot to hip height quickly.
  4. At the same time, move back your right arm and upward and forward your left arm.
  5. Repeat the movements for 40 times.

Rest for 20 seconds.

Motivation is what gets you started. Habit is what keeps you going.


Step 22: Donkey Kicks (14 repetitions /7 for each side)

  1. Place yourself on a mat to all fours.
  2. Place your hands under your shoulders, and put your knees under your hips.
  3. Keep your right knee bent at 90 degrees, and bend your foot as you lift your knee until the hip is level.
  4. Lower the knee and repeat the lift without touching the floor.
  5. Repeat the movements for 14 times (7 for each leg).

Step 23: Knee Push Up(8 repetitions)

  1. Place your knees down on the floor, your hands under your shoulders and cross your feet. And keep your back straight and begin bending the elbows until your chest almost touches the floor.
  2. Pause and push back to the position of start.
  3. Repeat the movements for 8 times.

Rest for 20 seconds.

Half an hour workout is 2% of your day. No excuses

-DailyTips365

Step 24: Standing Side Leg Raise (14 repetitions /7 for each side)

  1. Start with your hands or rest on your hips. Stand upright and face your toes.
  2. As you lift your right leg with your foot flexed up from the floor, inhale and shift the weight to your left foot.
  3. Bring the leg back down as you exhale, to meet the left.
  4. Repeat the movements for 14 times (7 for each leg).

Step 25: Reach Through (15 repetitions)

  1. Lay down on a flat surface (on a mat or towel.)
  2. By bending your knees to 90 degrees, draw your legs in. Keep a gap between your legs wide enough to reach your arms between them.
  3. Raise up with your arms above your shoulders.
  4. Repeat the movements for 15 times

Rest for 20 seconds.

The body achieves what the mind believes.


Step 26: Bridge (15 repetitions) 

  1. Lie with your hands at your sides on your back, knees bent and feet flat under your knees on the floor.
  2. Tighten the muscles of your abdomen and buttock by pushing your low back into the ground before you push up.
  3. Raise your hips to form a straight line between your knees and your shoulders.
  4. Squeeze your core and pull back your stomach button toward your spine.
  5. Go back to your starting position then.
  6. Repeat the movements for 15 times

Step 27: Tricep Dips(15 repetitions)

  1. Keeping your elbows pointing perpendicular to the floor behind you and your forearms, bend your elbows slowly to lower your body straight down to the floor. If you wander ahead, you might end up straining your shoulder. (How far your elbows bend depends on how strong your triceps are. Start by bending the elbows down to 90 degrees. Once you master that, bending your elbows further make the move more challenging.)
  2. You should eventually be able to bend your elbows until the base of your forearm is pressed against your biceps.
  3. Pause, then press the heels of your hands to straighten your arms fully, making sure your elbows are locked at the top of the move.
  4. Repeat the movements for 15 times.

Rest for 20 seconds

What seems impossible today will one day become your warm-up.


Step 28: Mountain Climber (20 repetitions)

  1. Get into a board position, ensuring that your weight is evenly distributed between your hands and your toes. Check your shape — your hands should be about separate shoulder-width, flat back, engaged abs, and aligned head.
  2. To the extent possible, pull your right knee into your chest.
  3. Then switch, pull that knee out, and put the other knee in.
  4. Keep your hips down and run your knees in and out as far and as quickly as possible. Alternate the inhalation and exhalation with changes in each leg.
  5. Repeat the movements for 20 times.

Step 29: Plank Jacks (18 repetitions)

  1. Start with your shoulders over your wrists, your body in one straight line, and together your feet.
  2. Spring your legs wide and then back together like the motion of a jumping jack. Spring as fast as you like, but keep your pelvis steady, and don’t let your booty raise to the ceiling.
  3. Repeat the movements for 15 times.

Rest for 20 seconds.

Someone busier than you is working out right now.


Step 30: Burpees (8 repetitions)

  1. Start with your knees bent in a squat position, back straight, and your feet apart about shoulder-width.
  2. In front of you, lower your hands to the floor so they’re just inside your feet.
  3. Kick your feet back with your weight on your hands, so you’re on your hands and your toes and in a push-up position.
  4. Keep your body straight from head to heels, do a push.(Remember not to let your back sink or stick your ass in the air.) 
  5. Jump your feet back to the starting position.(Frog Kick)
  6. Stand over your head, and reach your arms.
  7. Swiftly jump into the air so that you land back where you started.
  8. Get into a squat position and do another repetition once you land with knees bent.
  9. Repeat the steps for 8 times.

Rest for 20 seconds.

Hustle for that muscle.


Step 31: Fire Hydrant (20 repetitions/ 10 for each leg)

  1. Start with your wrists stacked directly below your shoulders and hips over your knees in a quadruped position.
  2. Keep your belly button drawn in toward your spine, back flat, and your right leg bent at 90 degrees. Lift the leg to your right side and stop at hip height.
  3. Back to start.
  4. Repeat the steps for 20 times.(10 for each leg.)

Step 32: Up Up Down Down (8 repetitions)

  1. Start in a straight line (push up position) with your palms and feet touching the floor and your body.
  2. From the ground, lift your right hand and place your right forearm on the ground where you were.
  3. Do exactly the same with your left arm.
  4. Now pick up your right forearm from the ground and put back your palm on the ground.
  5. Follow your left arm up again.
  6. This completes 1 repetition.
  7. Repeat the steps for 20 times

Rest for 20 seconds.

Work hard in silence. Let success be your noise.


Step 33: Jumping Jacks (30 repetitions)

  1. Stand with your legs upright, arms at your sides.
  2. Slightly bend your knees, and jump into the air.
  3. Spread your legs as you jump to be about shoulder-width apart. Stretch out your arms, over your head.
  4. Return to starting position.
  5. Repeat the steps for 30 times.

Rest for 20 seconds.

I don’t count my sit-ups. I only start counting when it starts hurting because they’re the only ones that count.

Step 34: Running in Place (30 repetitions)

  1. At the same time, lift your right arm and left foot.
  2. Raise your knee taller than your hips.
  3. Switch to the opposite foot then lift your right foot to hip height quickly.
  4. At the same time, move back your right arm and upward and forward your left arm.
  5. Repeat the movements for 40 times.

Rest for 20 seconds.

Making excuses burns zero calories per hour.


Step 35: Jumping Jacks (30 repetitions)

  1. Stand with your legs upright, arms at your sides.
  2. Slightly bend your knees, and jump into the air.
  3. Spread your legs as you jump to be about shoulder-width apart. Stretch out your arms, over your head.
  4. Return to starting position.
  5. Repeat the steps for 30 times.

Rest for 20 seconds.

Obstacles can’t stop you. Problems can’t stop you. People can’t stop you. Only you can stop you.


Step 36: Running in Place (30 repetitions)

  1. At the same time, lift your right arm and left foot.
  2. Raise your knee taller than your hips.
  3. Switch to the opposite foot then lift your right foot to hip height quickly.
  4. At the same time, move back your right arm and upward and forward your left arm.
  5. Repeat the movements for 40 times.

Rest for 20 seconds.

Exercise is like telling your body “you’re gonna hate me for this, but you’ll thank me later”.


Step 37: Jumping Oblique Twists(15 repetitions)

  1. Hold on together with your feet.
  2. Bring your arms to height and tap your hands in front of you.
  3. Keep your upper body always facing forward.
  4. Spring up 3-4 inches off the ground and turn your feet to the right.
  5. Jump up again as soon as you land, and this time rotate your feet to the left.
  6. Alternate back.
  7. Repeat the steps for 15 times

Step 38: High Knee Twists(14 repetitions)

  1. Stand apart, hip-width with your feet. Lift your left knee up to the chest
  2. Switch to the chest to lift your right knee. Continue motion, alternate legs, and move at a sprinting or running pace.
  3. Repeat these steps for 12 times. (6 for each leg).

Rest for 20 seconds.

The pain you feel today, will be the strength you feel tomorrow.


Step 39: Side Bends (12 repetitions / 6 for each side)

  1. Stand tall together with feet and legs and reach both arms as you inhale straight up overhead.
  2. Lower your right arm down your body’s right side, and exhale as you lengthen your left arm over your head, bending your body gently to the right.
  3. Inhale to return arms overhead to center and exhale as you repeat on the left side.
  4. Repeat these steps for 12 times. (6 for each side).

Step 40: Back Turns(12 repetitions / 6 for each side)

  1. Do the movements as in the gif.
  2. Repeat the steps for 12 times (6 for each side).

Congratulations.! You have completed today’s workout.!

Is it finish? No, some more steps to cool down the body.

Cooldown yourself by walking around, until your heart rate begins to return to normal.

This is a good exercise for weight loss at home for female as well..

And These are the exercises to lose weight fast at home without equipment.

This workout targets the entire body, and improves the efficiency and tones of the cardiovascular system and strengthens the body. 

If you begin the work out, leave a comment about your experience, and don’t forget to include your workout started day as well.

Then come again tomorrow for tomorrow’s workout. Bookmark the link 😉

Don’t forget to comment on your progress in 2 weeks. ! 😊

Reference: https://www.exercise.com/

DailyTips365
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