7 Simple Tips for Burning Body Fat at Home Without a Gym Membership

If you are looking to lose weight or develop muscles, a gym subscription can be a useful tool. But with rising membership costs, it can also be an expensive investment. A recent CNET survey revealed that 25% of adults interviewed had to cancel a subscription or a subscription due to the increase in costs and budgetary constraints. If you are not trying to add another monthly membership fee, you may want to skip the gymnasium and work on your fitness goals directly at home.

If your main fitness goal is to reduce body fat, you don’t have to pay for a gymnasium subscription to obtain results. In fact, there are simple habits that you can do at home to burn body fat. Do not forget to avoid training to the point, because research shows that focusing on a single area with targeted exercises will not cause fat loss at this location. Instead, when you exercise, your body breaks down fat stores from various fields, not just where you focus your efforts.

To reach the desired fat loss, you will want to focus your efforts on the regularly moving your body and maintaining a balanced diet. We have detailed seven easy habits that you can adopt to progress towards your goal.

1. Make your steps

Walking is an ideal training outside the gymnasium. This can be done in the neighborhood or in a park. In good weather, you can also get fresh air essential. In addition, it’s free and you can take your dog with you (if you have one).

Walking is also a fatty buster. A study revealed that healthy menopausal women lost 3.9% of body fat after 30 weeks of walking and 1.8% after 15 weeks of walking. Although we cannot target specific areas, walking can help lose belly fat.

According to a meta-analysis of December 2024, 30 minutes of aerobic exercise (such as walking) per week can help adults with obesity or those who are overweight slightly reduce the size of the size, body weight and fat measurements. However, the largest improvement has been observed with 150 minutes per week.

2. Try the intermittent fasting

A food trend that has increased in popularity over the years is steady fasting. As the name suggests, this is where people fast for a while, then eat at other times planned. A review of the study revealed that the subjects that have fasted intermittently had weight loss ranging from 0.8% to 13%. The idea is to force the body to use its sugar stores immediately accessible and start burn fat.

An advantage of intermittent fasting is that you can customize it to your preference and your ability to abstain from food. According to Johns Hopkins Medicine, fasting can last a number of hours a day or even just eat one meal a day for two days a week. For example, you can only eat for a period of 8 hours each day and fast the rest of the day.

It is important to note that intermittent fasting is not for everyone, especially those at risk of food disorder or during pregnancy. Before you try intermittent fasting, see your doctor to make sure you follow the best plan for you and your goals.

3. Lift heavier weights

This point may seem counter-intuitive because we have simply covered how you cannot burn fat in a specific region, regardless of the number of stomach crackles. You can balance bodybuilding to target several muscle groups or work on certain parts of the body as part of a whole body training. This can give you more balance and a lean appearance and help with body composition.

If you don’t have dumbbells at home, see these Household items that serve as weight.

Weight training can also help you lose fat while strengthening the muscles. Studies show that 3 pounds of lean muscular weight gain corresponded to 4 pounds of weight loss of fat. It has also been shown that resistance training reduces the percentage of body fat, body fat and visceral fat (the fat that surrounds your organs).

The National Aging Institute recommends training in resistance, either with weight or body weight exercises such as pumps, for at least two days a week, so it can be a fairly easy exercise to integrate in your schedule.

4. Start running or jogging

Another great idea of ​​exercise to lose body fat is to start running or jogging. Like walking, you can do it in the neighborhood or in a park, so it’s free. If you are concerned about the weather, you can also find an interior track in a gymnasium or a community center. You can also consider getting a treadmill or an elliptical to run or jog at home.

Sprint training, where you change how fast you run every second, is particularly good for breaking the fat. Centers for Disease Control also recommends 150 minutes of aerobic activity of moderate intensity, 75 minutes of activity of vigorous intensity or a mixture of both each week. The CDC lists the walk at a rate of a 15 -minute mile as a moderate and jogging or operating as vigorous activity.

5. Focus on training at high intensity intervals

This type of exercise, often shortened in HIIT, implies doing the exercise as hard as possible for short gusts, then spending a little time doing a low -intensity training. An advantage of this exercise is that it can be any activity that strikes your heart, jumping to the stairs, so it is customizable depending on the amount of space you have and the equipment you have.

It is also a big buster. This can cause a modest reduction in global and abdominal fat.

You can do 30 seconds to several minutes of hard work and yourself, then 1 to 5 minutes of recovery with a lower intensity exercise level. These training sessions usually last about 30 minutes, including 5 -minute warm -up and cooling, but they can be adapted to comfort and fitness levels. As a rule, the objective is to do these sessions five times a week.

6. Eat good foods

You can also focus on your diet. Although there are no foods that will make your fats as if by magic, there are foods that can increase your metabolism. Most of these foods are rich in protein and fats good for you, which makes you feel more.

Certain foods to integrate into your diet if you try to reduce fat, as indicated by the CDC, health and the world health organization, include:

• Golden -free yogurt without sugar, like Greek yogurt
• Fatty fish like tuna, herring or salmon
• Eggs
• Vegetables
• Fruit
• Green tea
• Lactoserum protein
• Olive oil
• Beans
• Grilled chicken

7. Prioritize quality sleep

We tend to associate burning fats with an endless exercise and painfully restrictive diets. Getting a good amount of rest can also help get rid of fat. Staying for too long can make us eat sweet foods to stay awake, give us tired and ineffective training, and can even contribute to stress and inflammation, leading to bad training recovery.

A study revealed that not to sleep sufficiently decreased the proportion of fat weight loss by 55%. Another revealed that better sleep quality was linked to more weight and fat loss. Another study revealed a positive relationship between the duration of sleep and the loss of body fat.

The Mayo clinic recommends that adults sleep seven hours or more at night. Sleep needs can vary depending on the individual, so adjust higher if seven do not feel enough.

The bottom line

When it comes to losing fat at home, you have many different options. You can try to walk, run, training at high intensity intervals or training on body weight, which all have studies to save their fat loss capacities.

You can also try to adjust your diet. Eat low foods in saturated fat and sugar and those that can keep you full longer. Opt for foods rich in protein or calories such as grilled chicken, beans, eggs or green tea. You can also try intermittent fasting.

Finally, be sure to sleep enough. A good amount of sleep is also associated with fat loss.