Fat burning routine at home

In this fat burning routine at home, the training system is based on cutting rest time, and performing exercises that are very demanding at the muscular level, such as burpees and jumping squats.

Fat Burning Routine

How many times have you tried to lose weight by performing different types of workouts and have not achieved the expected results? I am convinced that many, and possibly the problem have to do with a bad diet, or by following an incorrect sports program.

Well, in today’s article, we will emphasize the second aspect, and that is that I bring you a fat burning routine to do from home, in which we will only need a set of dumbbells. In fact, they are not used for many exercises, but it is true that they are necessary to work certain muscle parts and thus avoid possible imbalances at the muscular level.

Although the exercises included in this routine are not particularly complicated, its difficulty lies in following restful times together. I emphasize this, and it is essential to make the routine more productive, and we can pulverize the body fat lodged in our body more effectively.

Fat burning routine at home – Description

Duration: 3 weeks

Training days per week: 4

Rest time between exercises: 30 seconds only

Difficulty: Beginner / Intermediate

Material: Dumbbells and body weight

Objectives: Slimming and toning muscle mass


Before getting into this fat burning routine at home, we must perform warm-up exercises that are adequate and optimal to perform better and reduce the risk of injury. 

Fat Burning Routine at Home – Day 1

3 × 10 Burpees

3 × 15 Squats

3 × 12 Strides

1 series of isometric squats as long as possible

30 minutes of exercise bike

Fat Burning Routine at Home – Day 2

5 × Push-ups with knees supported

3 × 5 Diamond push-ups with knees supported

3 × 10 French Dumbbell Press

3 × 10 Bicep Curl

3 × 10 Lateral shoulder lifts

30 minutes of exercise bike

Fat Burning Routine at Home – Day 3

5 × 10 Squats with jump

3 × 10 Mountain climbers

3 × 12 Strides (6 repetitions with each leg)

3 × 10 CrossFit abs

3 × 10 Goblet Squat

3 × 10 bicycle abs


As I indicated in passing at the beginning of the article, that in addition to following the training mentioned above, we must take care of the food. In fact, diet is the most important variable to lose fat. As much as we train, as we don’t eat well, we’re not going to get any kind of result.

4 Foods to lose weight

To follow a proper eating plan, we must make an appropriate selection of foods that help us lose weight based on their caloric and nutritional composition. Although, as a general rule, practically all vegetables are excellent weight loss foods, but there are some other types of foods that belong to different groups that can be much more effective for this purpose.

The foods to lose weight that we are going to show you in the following article, are nutritionally very balanced and do not have few calories, so it is normal that we find them in endless diets to lose weight.

If you want to know all four foods that can help you to lose some of your extra kilos, just read the article till the end and start incorporating these foods in your daily diet and you will see the difference in a few weeks.

4 Foods to lose weight

Red pepper

Health experts state that eating red chilli can help in losing weight. Apart from being a very low-calorie food, it is tremendously sweet and tasty, being one of the vegetables that can best meet the demand for sugar by our body. It can control your hunger and speed up your metabolism and support you burn calories.

Egg white

The perfect food for athletes and sports fans who want to gain muscle mass, controlling their body fat percentage. They are an excellent type of protein because of their high biological value and the easy synthesis capacity of this food’s protein body. An ideal complement to make homemade protein shakes. It is low in cholesterol and fat, but they’re high in protein


Celery is a vegetable with a curious property, and it is that due to the few calories they have, its high fiber content and the thermogenic effect of having to digest this food, it causes that in certain quantities, we lose more weight than we gain consuming it.

It provides dietary fibre that speeds up the digestion process and weight loss.


Pineapple is an exceptional food, both consumed raw and served in juice. It is rich in natural sugars and natural fiber, which helps us expel toxins accumulated in our body. In addition to being a natural scrubber, it is one of the sweetest foods that have fewer calories.

Pineapple carries an enzyme called bromelain that helps burn away the excess belly fat.

Let’s start incorporating these foods in your diet and lose weight in an easy way.…


Whether you are an occasional runner or a regular at the gym, you should consider muscle recovery as an essential part of your workout. Recovering correctly will help you feel better, progress effectively (especially after strength training) and avoid injuries.

When you train, you could say that you are physically “breaking” the body: muscle fibers, tissues, etc. It occurs especially when practicing certain types of exercises, such as weightlifting. 

Precisely, a study published in the European Journal of Sports Science has shown that exercise affects muscle fibers.

Muscles are made up of numerous fibers, such as ropes, and some of them can break with effort. If we do not provide them with the necessary time to recover, we are training every time on a broken tissue. And the benefits we seek training (speed, agility, strength, or power ) are not only obtained during training but also during the recovery time.

Before continuing the training, it is crucial to give the muscles time to recover. On the contrary, reducing recovery time can cause symptoms of excessive training, such as decreased performance, high blood pressure, lack of sleep, or reduced strength.

Muscle recovery after exercise 

There are three fundamental pillars for recovery:


Muscles need protein to rebuild. A diet based on whole foods and rich in antioxidants can help to produce the necessary changes in the body between workouts. In this way, we will be better when the next training arrives.


The quantity and quality of sleep are essential for optimal recovery. Deep sleep is of the utmost importance because it is when the metabolic activity is at its lowest point and when the endocrine system increases the secretion of androgens and growth hormones, essential for muscle repair and the promotion of fat oxidation. Therefore, as explained by the National Council for Certified Personal Trainers (NCCPT), during deep sleep, the body can divert all its attention to growth and repair.


When you sweat, you lose water and electrolytes, especially sodium. Exercising while you are dehydrated can cause greater damage to the muscles and reduce the body’s ability to recover.

You can also relax your muscles by performing these methods:


Before training, stretching prepares the muscle to work properly. And after exercise, stretching is useful to eliminate muscle tension and restore relaxation.


Relieving tension in the muscles after a weightlifting session is essential to recover earlier. One of the best ways to do this is to undergo a massage, as it can significantly reduce pain.

Rest days

To recover muscles properly, some rest day is necessary. In this way, we give the body the required time to move from muscle recovery to muscle reconstruction.…

5 aspects to consider after exercise

After physical activity, it is very comfortable to lie on the sofa and take a few bites of your favorite food, but it may not be as convenient. Here are 5 aspects to consider after exercise to feel healthier and full of vitality.

1- Stretches

At the end of the training, you cannot skip the stretches. They help in the prevention of injuries of post-training pain, and we will also get the muscles to recover their flexibility after physical exertion. Keep in mind that flexible muscles are less prone to injury. It won’t take you too long, about ten minutes. 

2- Decrease in training

Regardless of the physical exercise you do, whether it be running, swimming, cycling, etc., it is necessary to face a period of slowing down or decreasing the effort at the end of the session. In the case that you do a cardio activity, your heart rate will be very high, so by lowering the intensity for a few minutes. We will be able to decrease the pulsations progressively. You cannot stop moist after a very rough exercise.

3- Hydration

To avoid dehydration, it is necessary to replace the loss of fluids that occur during sports activity. When the exercise lengthens around the hour, it will be enough with the water, but if it lengthens much more, it will be necessary to consume an isotonic drink to recover salts and sugars. There is a trick to check the amount of liquid to consume. You just have to weigh yourself before and after exercise. For every half kilo, it should be consumed around half a liter of water. When you go to the bathroom after physical exertion and urine of a yellowish color, that will be a symptom of dehydration. It would be advisable to drink water every bit, both during and after the activity.

4- Food

Some may think that it is a contradiction to eat after sports. However, at the time you eat healthy foods at the end of the session, you will be replenishing energy and repairing the body, but not replacing the burned fat. A natural fruit smoothie, nuts, or a piece of fruit may be the most appropriate option to regain strength.

5- Rest

With this, we will be able to recompose the muscular tissue, the nervous system, and the hormonal levels. Athletes should sleep between 7 and 8 hours a day, increasing the time in the days before a competition. Even the nap would also make a lot of sense in this case.

With these tips, you will feel much better that day, but also in the next training. You will be more recovered from all the efforts made. It’s about trying it and experiencing those good feelings. These are aspects that cannot be negotiated.…