Home Gym Exercises Using Interval Training for Weight Loss


Working out at home instead of going to the gym can lead to significant weight loss if you are taking part in the right activities, doing the right home gym exercises and staying motivated. Not everyone is comfortable with working out in a gym where other people will see them. In fact, many people who have a significant amount of weight to lose simply will not workout in a gym for fear of being made fun of or because the anxiety or embarrassment of working out around others is simply too much to handle. These home gym exercises will help you to lose weight without leaving the house.

Interval Training on a Treadmill

Interval training is one of the top methods of exercise in a gym that promotes rapid weight loss. The way interval training on a treadmill works is that the exerciser will get on the treadmill and walk at a moderately slow pace to warm up. Once the warm up is complete, a 30 minute session of interval training will begin. The treadmill pace should be increased by .05 mph following warm up and this speed should be maintained for a period of 8 minutes. Then for a period of 2 minutes the speed should be increased by at least .05 mph again. This will have you at a running pace. After two minutes, decrease the speed back by .05 for another 8 minutes followed by an increase by .05 mph for another 2 minute sprint. Continue this for at least 30 minutes at least 4 times per week for maximum weight loss.

Interval Weight Lifting

Home gym exercises that involve using various muscles with limited rest in between are the best for losing weight. Interval weight lifting involves performing a particular exercise or weight lifting routine for 15 reps , three times before taking a less than one minute break and alternating to the next routine. You may use dumbbells to do dumbbell curls for 15 reps three times and then transition immediately to the next exercise which may be to do squats or lat pull-downs. The interval weight lifting should involve a mixture of both upper and lower body workout routines and should last about 30 minutes from start to finish for optimal weight loss.


Mixed Cardio & Weight Lifting Interval Training

Using all of the equipment in your home gym for a single workout can really pump up the effectiveness of your workout. Begin with a warm up on a treadmill, elliptical or stationary bike. Then, perform your first exercise using a weight machine or free weights. Just as you would alter the use of upper and lower body muscles for a traditional weight lifting routine, you will do the same for this routine. What makes these home gym exercises so great for weight loss is that you will lift for 15 reps three times successively and then immediately transition to an intense cardio workout for 3 minutes. The cardio may be performed on the elliptical, jogging on the treadmill or biking at least 3 mph on a stationary bike. After you complete the 3 minute cardio interval, move immediately to your next weight lifting exercise for 15 reps three times followed by another intense 3 minute cardio interval. Continue the workout for at least 30 minutes.