5 sports moving at home to burn fat

Doing sports can not only be done in a fitness center. If you don't have enough time to go to the fitness center, you can fix it by playing sports at home. Exercise at home can also burn fat and create a healthier body, just like exercising at the gym.

Before exercising at home, warm up so that your body is better prepared to start the main movements. Warming for about 10 minutes can help reduce the risk of injury, increase heart rate and breathing, and increase the amount of oxygen and nutrients distributed throughout the body.

Sporty movements at home burn fat

Here are some exercises at home that you can try to burn fat in the body:

• Rocket jump

Keep your body upright with your feet parallel to your hips. Then place your hands on your thighs by bending your knees. Then jump with both hands and hands up to the head. When you jump, put your body in a long direction and your knees do not bend.

Return to the starting position and repeat this jump of the rocket 20 times. When finished, you can stretch while walking for about 40 seconds.

• Classic Squat

To do classic squats, start standing with feet shoulder width apart. Pull your stomach in, stretch out your chest, spread your arms and hands forward, palms down.

Then, lower your hips while pushing your buttocks back, in a motion as if you are going to sit down, until your thighs are parallel to your knees. After that, return to the starting position by pressing the heels and pushing the body up. Perform this movement 20 times.

• the chair

Sports movements at home, this one needs a chair First, sitting in front of the chair, both hands on the hips, holding the edge of the chair. With your hands rested, slide your buttocks in front of the chair, then lower your buttocks to a position lower than the chair, while bending your elbows to form a 90 degree angle. Perform this movement 10 times.

• Abs abs

This movement is more comfortable to do on the carpet when lying down. Place both hands behind your head and knees open and remain on the floor. Stick your feet with your knees open to the side.

After that, make movements like a butterfly flapping its wings by lifting the shoulders and chest, then tightening the stomach without removing the two soles of the feet attached. Perform this movement 12 times.

• burpees

This movement is like a combination of a squat pump and a jump. First, squat with your palms pressed to the floor. Then change your position to the top position, then return to the starting position with a little jump.

After that, jump as high as possible by stretching your arms without bending your knees. You can do this move 20 times.


One of the benefits of exercise at home, which offers greater flexibility, allows you to exercise at any time. In addition to doing some of the above movements, you also need to adjust your diet and pay more attention to what is consumed so that the exercise you do at home can provide optimal results for your health.

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