Losing weight and burning fat can be a challenging task, but a combination of diet and exercise is crucial for successful weight loss, especially if you're aiming to lose 10 pounds. Finding the right exercise modality that works for you is key. If you're looking for an alternative to traditional weight training or cardio, a fat-melting floor routine could be your solution.
Floor routines consist of bodyweight exercises that can be performed on the floor. They offer several benefits such as strengthening your core, improving mobility and flexibility, and helping you burn calories to maintain a caloric deficit that leads to weight loss. Additionally, floor routines can be adjusted in difficulty to suit the fitness level of beginners and experts alike.
To perform this fat-melting floor workout, you can either do it as a circuit or a standard workout. For a circuit, do each exercise for 45 seconds, rest for 15 seconds, and then move on to the next exercise. For a traditional workout structure, do each exercise for 15 repetitions on both sides, rest for 30 seconds, and repeat for three sets before moving to the next exercise.
Check out this fat-melting floor workout below to help you lose 10 pounds. And for an additional 10-minute daily workout routine, be sure to read "Drop 10 Pounds Fast With This 10-Minute Daily Workout."
1) Bicycle Crunch
Incorporating bicycle crunches into your ab workout routine can be highly beneficial. To perform this exercise, start by lying on your back on the floor with your hands behind your head and arms extended. Then, raise your knees and feet off the ground. Crunch upward and bring your opposite elbow and knee towards each other. Aim to touch your elbow to your knee, but if you can't, get as close as you can. Repeat the movement by alternating sides until you have completed the designated time or number of repetitions.
2) Bird Dogs
Bird dogs are a popular yoga pose that can be incorporated into floor routines.
To perform bird dogs, start on your hands and knees. Extend your opposite leg and arm simultaneously until they are fully stretched out. Return to the starting position and repeat the movement on both sides for either a set amount of time or number of repetitions.
3) Downward-dog to Cobra Flow
Transitioning from downward dog to cobra is a highly effective exercise for improving core strength and full-body mobility. When performed in a smooth, continuous motion, it can also provide a significant cardiovascular workout that supports weight loss efforts.
To execute this exercise, start in a plank position. Push back and lift your hips up to assume a downward dog pose. Bend your elbows and lower your chest towards the ground before transitioning into cobra pose. Then, push back into downward dog and repeat the movement for either a set amount of time or number of repetitions.
4) Side-Lying Leg Lifts
Side-lying leg lifts hit your upper glutes, shaping your butt and burning stubborn fat. If holding the side plank is too difficult, you can keep your bottom hip on the floor.
To perform side-lying leg lifts, begin in a side plank. Raise your top leg up, keeping your toes pointed forward. Slowly return to the side plank position. Repeat for time or repetitions.
5) Floor Glute Bridge
No floor workout regimen is considered complete without incorporating glute bridges. This exercise is essential for promoting healthy lower back function, increasing gluteal muscle mass, and targeting stubborn fat.
To perform floor glute bridges, start by lying on your back on the floor. Push through both feet to lift your hips up towards the ceiling. Lower your hips back down to the starting position at a controlled pace. Repeat this movement for a set amount of time or number of repetitions.
6) Pushups
Complete your fat-burning floor routine with pushups, an exercise that enhances shoulder stability and strength, accelerates calorie burn, and reinforces core muscles.
To execute pushups, start in a plank position and gradually bend your elbows, lowering your body towards the floor. Once your chest is approximately an inch above the ground, push yourself up with both hands back to the initial position. Repeat for a specific duration or number of reps.