It can be hard to get motivated to exercise, but these 7 best at-home workout routines with no equipment required should help make it easier to get off the couch and get moving!If you have to pack a gym bag, make sure that you include a change of clothes, put on your sneakers, drive somewhere and pay money to do it all, you might find yourself coming up with excuses to avoid working out more often than not.
Exhale and use your triceps to lift the weight until your right arm is fully extended behind you. Supinate by turning your palm up as your arm moves back, so that your palm faces the ceiling. Move only your forearm and do not use your left hand or your legs. Pause once your right arm is fully extended, inhale, and then exhale as you bring the free weight back to the starting position.
Commit to a 7-day meal plan. Create a 7-day meal plan that covers 3 main meals (breakfast, lunch, dinner), scheduled at the same time of day, and 2 small snacks (between breakfast and lunch, and lunch and dinner), scheduled at the same time of day. A set meal plan will ensure you eat at a consistent time every day and do not skip or miss a meal. Consuming about 1,400 calories a day, combined with exercise, can help you to achieve healthy weight loss.[11]
Most gymgoers who are struggling with flabby arms either spend hours on the treadmill or work their biceps day in, day out. What you should focus on are the triceps because this muscle makes up two-thirds of your arm. Train it once or twice per week to lose arm fat and build upper-body strength. Your arms might get bigger, but they'll look leaner and more defined.
When talking with some of our trainers, squats were almost unanimously recommended for working out with no equipment. Mike Septh told us, (“I’m a firm believer in performing movements that require the most muscle recruitment that in turn burn the most calories.” Kelly Chase said, “They tone, tighten and firm up your whole body, especially your legs/booty.”
Visit your doctor. Certain medical issues may be contributing to the buildup of fat in your arms and the rest of your body, including a thyroid problem or diabetes. Your doctor can also test your hormone levels with a simple blood test to see if there is an imbalance. Low testosterone can contribute to weight gain in your arms, thighs, and lower abdomen.[10]
Aerobic exercise revs up blood flow to the skin, delivering oxygen and nutrients that improve skin health and even help wounds heal faster. “That’s why when people have injuries, they should get moving as quickly as possible—not only to make sure the muscle doesn’t atrophy, but to make sure there’s good blood flow to the skin,” says Anthony Hackney, an exercise physiologist at the University of North Carolina at Chapel Hill. Train long enough, and you’ll add more blood vessels and tiny capillaries to the skin, too.
From fortifying your immune system against future cancers to reducing the risk of breast cancer, regular exercise helps protect your body. (12) Although researchers aren’t entirely sure how exercise boosts immunity, theories range from bacteria being flushed out of the body to a reduction in stress-released hormones that might increase the risk of illness. (13)
For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.
No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.
Exercise increases energy and vitality feelings. Sedentary individuals often complain of being too tired to work out. Ironically, exercise improves people's capacity for work so that people who exercise on a regular basis actually have more energy and greater strength and endurance for daily activities than do their sedentary peers. The feeling of increased energy, and vitality is one of the first things people tend to notice a few weeks after beginning to working out on a regular basis.
This one is a big one, since inflammation may be an underlying cause of a wide range of diseases and disorders in both body and brain. Exercise is known to reduce a number of inflammatory markers, like c-reactive protein (CRP) and internleukin-6 (IL-6), which are linked to a number of diseases. “The thing about exercise is that it has a multitude of effects on many different organs and systems,” says Suzi Hong, who studies exercise and immune system activation at the UC San Diego School of Medicine, “so often it is difficult to pinpoint which organ systems are influenced and which ones are not with which specific effects for what conditions… The anti-inflammatory effects of exercise are likely one of the underpinnings of its effects against cardiovascular disease, diabetes, certain cancers, neurodegenerative conditions and more.”
Research has shown that to manage weight, you should exercise energetically for at least 30 minutes a day. You can also do an hour of intensive exercise every second day if this fits into your schedule more easily. Be consistent and be regular. Do those one-hour exercise sessions three to four times every week, not just one week a month, and you will achieve the result you desire - to lose weight and keep it off, says Dr Ingrid van Heerden, registered dietician.
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Feeling down on yourself? Exercising can help you feel better about yourself ­— no matter what type of workout you do or how fit you are. One study found that “the simple act of exercise and not fitness itself can convince you that you look better.” (10) With so much emphasis on our outward appearances in society today, it’s comforting to know that one of the benefits of exercise helps people feel better about themselves and how they look naturally.
In addition to recommending exercise for general health and well-being, doctors may prescribe specific exercise plans in some situations. Before elective surgery, doctors may recommend people participate in exercise routines to enhance their recovery from surgery. Doctors also prescribe specific exercise programs to rehabilitate people after serious injuries or disorders such as heart attacks, strokes, major surgery, or injury (see Overview of Rehabilitation).

Exercise with a rowing machine. Using a rowing machine will help you burn calories and tone your arms. To use the machine, strap in your feet and reach forward to grab the handlebar. Keep your back straight and your knees bent. Push off with your legs and pull the handlebar toward your chest. Then, extend your arms and bend your knees again as the handlebar goes back to the starting position.[8]


Exercise with a rowing machine. Using a rowing machine will help you burn calories and tone your arms. To use the machine, strap in your feet and reach forward to grab the handlebar. Keep your back straight and your knees bent. Push off with your legs and pull the handlebar toward your chest. Then, extend your arms and bend your knees again as the handlebar goes back to the starting position.[8]
Ginger has been used to cure many ailments, and now, researchers have found that ginger also aids weight loss. Ginger increases lactic acid production by the muscles. Lactic acid stimulates the release of the growth hormone, which results in the breakdown of fat. Therefore, adding ginger to your food or just eating a small piece of raw ginger will help you to lose weight (2). 

Most gymgoers who are struggling with flabby arms either spend hours on the treadmill or work their biceps day in, day out. What you should focus on are the triceps because this muscle makes up two-thirds of your arm. Train it once or twice per week to lose arm fat and build upper-body strength. Your arms might get bigger, but they'll look leaner and more defined.


But back to why you’re here. While there’s no magic trick for how to get rid of arm fat, there are certainly some ways help you along your way to the defined arms you desire. The 8fit Pro app also has workout programs that target specific body parts like your arms. See it as a form of pottery; you’re looking to shed the excess material before you get into chiseling the fine, intricate details. We’ll go into more detail below.
Although the cardiovascular effects of exercise are partly related to inflammation, they still deserve their own category. Exercise is one of the best-illustrated things we can do for our hearts, and this includes markers like blood pressure and cholesterol, in addition the physical structure of the heart itself, and blood vessel function. Studies have suggested that 30 minutes per day is good enough to keep the heart in shape, while others have suggested we do more than this to get a real effect. Some have found that light activity is even enough to help the heart, but not all research confirms this, so it’s a little hard to tell how low levels of activity affect heart health over the long term. Additionally, too much exercise has also been shown to be stressful to the heart. So all this is to say that there’s probably a sweet spot somewhere in the middle for optimal cardiovascular health.
Begin in a plank position on the forearms. Press the hips up toward the ceiling while staying on the forearms (like an upside 'v') and gently press the heels to the floor. Hold briefly, then come back to your plank and push up onto the hands. Hold (back straight) for a few counts and then press back into a downward dog, stretching the heels to the floor and the chest gently through the arms. Come back into your plank, lower down to the elbows and repeat the entire series.
Though some people actually love physical activity and look forward to it, for many of us, exercising is a mighty drag. Exercise has also had an added PR problem in recent years: A growing body of evidence has shown that it’s not all that good for weight loss, which was probably many people’s reason for doing it in the first place. It may help with weight a little, especially for maintenance, but by and large, if you want to drop pounds, the most effective way is to eat less, not necessarily to exercise more. That said, research in recent years has also illustrated quite persuasively what exercise is good for—and it is actually good for a number of things, including some very profound things, like reducing dementia risk. Here’s what science tells us we should probably keep exercising for, even though we may not love every minute of it.

Scientists don’t know exactly why exercise changes the structure and function of the brain, but it’s an area of active research. So far, they’ve found that exercise improves blood flow to the brain, feeding the growth of new blood vessels and even new brain cells, thanks to the protein BDNF (brain-derived neurotrophic factor). BDNF triggers the growth of new neurons and helps repair and protect brain cells from degeneration. It may also help people focus, according to recent research.
FIT TIP: To trim your tummy, do fewer crunches and more planks: Begin on all fours, hands under shoulders, knees under hips, then lower forearms to floor and extend legs straight behind you, balancing on toes. Keeping abs engaged and back flat, hold for 30 seconds; do 10 reps three or four times a week. Limit crunches to no more than three sets of 15 at a time. Anything beyond that isn't doing you much good, experts say.
You’ve recently tried on a strapless dress and noticed that your arms are looking soft and flabby. Having excess fat on your arms can cause self-consciousness about showing off your upper body. You aren’t doomed to a lifetime of long-sleeved shirts. It is not possible to target one area of your body for fat loss, but decreasing your total body fat percentage will give your arms a slimmer appearance. You can quickly trim inches off your arms with diet and exercise.
We've got some happy news that will rev up your workout routine: The moment you head out on your run, launch into your Spinning class, or start your Pilates session, the benefits of exercise kick in. "We see changes in the body within seconds," says FITNESS advisory board member Michele Olson, PhD, professor of exercise physiology at Auburn University at Montgomery in Alabama. Your heart rate increases, and blood is delivered to your muscles. You start burning calories for fuel. And you get an almost immediate mood boost.
Exercise has been shown to lengthen lifespan by as much as five years. A small new study suggests that moderate-intensity exercise may slow down the aging of cells. As humans get older and their cells divide over and over again, their telomeres—the protective caps on the end of chromosomes—get shorter. To see how exercise affects telomeres, researchers took a muscle biopsy and blood samples from 10 healthy people before and after a 45-minute ride on a stationary bicycle. They found that exercise increased levels of a molecule that protects telomeres, ultimately slowing how quickly they shorten over time. Exercise, then, appears to slow aging at the cellular level.
The back parts of the arms are called triceps and these are the most affected areas on the arms. They are fat guzzlers, they can get really annoying. You need only a table or chair to tone these. You don’t need to buy extra pairs of clothes for exercising. You can do these in your comfort, at your home. So do try these simple exercises to lose fat fast from your arms.
Back to the tricep pushups and really activating those tricep muscles for toned arms.  If you need a rest, that's totally cool. Just take a break in the up position and maintain that plank form. This way you are still working your arm muscles just by holding your body weight up. So that's totally fine for some of our beginners out there. For those who are more advanced, we want you going as hard as you can and trying to hit that 15 to 20 reps. You're doing great.
And research published in November 2017 in the journal NeuroImage showed that aerobic exercise may be helpful in improving memory function and maintaining brain health as we age. The study, led by researchers at Australia's National Institute of Complementary Medicine at Western Sydney University, looked at brain scans of 737 people ranging in ages from 26 to 76. The group included a mix of healthy adults, people with Alzheimer's and other cognitive impairments, and people with a clinical diagnosis of mental illness, including depression and schizophrenia. The researchers found that exercises, like riding a stationary bike, running on a treadmill, or walking, slowed down the deterioration of brain size and slowed the effect of age on brain health.
This is a time tested exercise to reduce arm fat and have toned arms. It is also an effective exercise to remove belly fat which strengthens the core. For this exercise, you need to select an item from your home to use as a weight. You can use a 2 liter cold drink bottle or a water bottle for this exercise. If you have a pair of dumbbells at home it works out just fine. The aim is to reach out for something which weighs around one kilo. Avoid using something breakable or valuable. It may fall down and break, so be very careful with your choice.
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