Fast Weight Loss Exercises At Home For Men

20min Extreme Fat Burning Home Workout, Get Ripped Fast!


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The 2 Week Diet

If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table Ö your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.

5) Step up’s : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

8) Pushups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

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27 thoughts on “Fast Weight Loss Exercises At Home For Men

  • April 4, 2014 at 7:37 am
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    A really good way. I wonder what I would have done if I would not have found ExprezSliminizer. Its great how it teaches you lose all your fat without a lot of hardwork. Now I am all fit and fine and ready to go to my friends wedding.

    Reply
  • April 26, 2014 at 10:33 am
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    A really good way. I wonder what I would have done if I would not have found ExprezSliminizer. Its great how it teaches you lose all your fat without a lot of hard work. Now I am all fit and fine and ready to go to my friend wedding.

    Reply
  • May 25, 2014 at 6:33 pm
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    1:01 I am 6’6” so I would puch a hole in my roof. hehe maybe do it outside.

    Reply
  • May 27, 2014 at 6:46 am
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    The most reliable way to lose weight is through ExprezSliminizer.

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  • June 2, 2014 at 12:23 am
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    Get your dream body from today onwards through *ExprezSliminizer*.

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  • July 9, 2014 at 1:44 pm
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    haha you will go to the hospital really soon

    Reply
  • July 14, 2014 at 6:46 pm
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    Forget what being fat feels like with the help of ExprezSliminizer.

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  • July 25, 2014 at 12:01 pm
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    I bet ExprezSliminizer is a better way to lose fat. I myself lost over 20 lbs in 2 weeks.

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  • August 9, 2014 at 8:35 am
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    I have lost 10 kgs in 2 weeks following a healthy lifestyle thanks to ExprezSliminizer!

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  • August 30, 2014 at 5:45 pm
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    Believe in ExprezSliminizer to get you started on your FLAB TO FAB life.

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  • October 5, 2014 at 11:56 am
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    Forget any other products and put your trust in ExprezSliminizer to lose fat ASAP.

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  • November 11, 2014 at 4:09 am
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    You need to regularly monitoring your weight, setting realistic goals getting helps from family and friends to burn fat correctly.

    Reply
  • January 4, 2015 at 8:24 am
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    My dog laughed when I told him I would lose weight. So I threw him off an overpass. Ya, didn’t need a workout program.

    Reply
  • February 15, 2015 at 12:32 am
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    Would doing it 3times a day be more effective +Sixpackfactory.com ?

    Reply
  • March 10, 2015 at 11:04 pm
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    +Phil Dickleson Nice vid! Did you tried the Ripped Muscle Factor (search on google)? Ive heard some extraordinary stuff about it and my friend burned lots of unwanted fats with it:)

    Reply
  • May 6, 2015 at 1:51 pm
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    How much calories do you burn with this workout?

    Reply
  • June 22, 2015 at 6:10 am
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    This video has good information, but I’m confused about the best diet plan which i should work with, only because I have never used any. Anyone tried the Fenoboci Diet Plan? I’ve noticed many folks refer to amazing things about Fenoboci Diet Plan.

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  • August 16, 2015 at 5:00 am
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    It would be a shame for you not to shed body fat while other typical people are capable to slim down quickly with Fenoboci Diet Plan (just search it on google).

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  • December 14, 2015 at 8:47 am
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    You sound South African lol

    Reply
  • April 18, 2016 at 3:08 am
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    all i hear is blaa blaa blaaab bluoooab….demoralizing voice with extra bonus demoralizing speech.. Do you even follow these exercise??!!

    Reply
  • May 15, 2016 at 4:49 pm
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    How much calories Should i loose with tese

    Reply
  • June 9, 2016 at 1:19 am
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    Watching this video I feel the need to share this because I spent many years going from diet to diet without getting any real results until I discovered Dianas magic plan (just google it). Without a doubt the most weight loss that I have ever had and I have not put it back on to this day.

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  • October 2, 2016 at 1:09 am
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    im 15. and weight like 200 how much time would it take doing this

    Reply
  • February 15, 2017 at 7:13 pm
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    I wish I`d recognized about the “fizy unique plan” earlier! (Google it) I actually would`ve lost 16 pounds years ago. Look for Google to discover more about that for on your own.

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  • February 27, 2017 at 4:09 pm
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    Following unsuccessfully trying a number of different diets, I had almost given up. I recently never received any considerable results. But the diet “lyly amazing guide” (Google it) ended up to be the plan for me. In only one week, seven days, My partner and i lost 8 lbs.

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  • April 21, 2017 at 6:21 pm
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    Soon after my friend explained to me about the diet plan “lyly amazing guide”, I researched on Google and when I found it, I lost more than 10 pounds in just a several of weeks. The diet plan is wonderful. My buddy already shed 10 lbs too.

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