Living Room Working Out Use These And Get Faster Results

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If you want to lose body fat, build lean muscle, get in great shape and do it working out in your room, then you’re in the right place. That’s because…

It doesn’t matter where you work out, what matters is how you work out, and what exercises you use.

In this fast-to-read yet valuable article, I’ll show you what you need to do to get in great shape working out in your living room.

What Exercises Can I Do In My Living Room?

The type of exercise you want to do is strength training exercises.


You need muscle and the ‘after-burn effect’

When you exercise, your muscles need more energy than they do when resting. This energy comes from our muscles’ ability to break down fat and carbohydrate (stored within the muscle, liver and fat tissue) with the help of oxygen.

During exercise, you breathe faster and your heart works harder to pump more oxygen, fat, and carbohydrate to your exercising muscles.

After you’ve finished exercising, oxygen uptake actually remains elevated in order to restore muscles to their resting state by breaking down stored fat and carbohydrates.

This is commonly known as the “after-burn effect”. It describes how long oxygen uptake remains elevated after exercise in order to help the muscles recover.

There’s two types of exercise that give you a longer after-burn effect…

  • Strength training
  • HIIT (High intensity interval training.)

I’ll go into these a little deeper shorty.

How Do I Lose Body Fat In My Room?

First, you’ve got to clean up your diet. You’ll find you lose body fat faster when you eat whole clean foods. That’s foods that are as close to their natural state as possible.

Get this…

Food not exercise has the biggest impact on fat loss. You could go nuts in your room exercising, however, if your nutrition sucks, you don’t lose fat.

Want to know how physique athletes and those in the know stay lean and in great shape all year round?

We eat similar meals.

Because when you eat similar meals, is easy to track what you eat and easy to make quick adjustments.

Let me explain a little more…

Your lunch and dinner are similar day in day out. Some say “that’s boring I need variety with my meals.”

If you were carrying unwanted body fat and your body looks soft and weak, then the more variety you have in your diet the harder it is for you to get results.

You want to know why most people never lose weight or get in shape? Because they seem to go out of their way to make it complicated and too hard to stick to.

Understand there is nothing complicated about similar meals.

Here’s What Similar Meals Look Like:

Protein source with 3-5 veggies, food flavoured with a clean chilli sauce. (No sugar) or natural spices. That’s spices without sugar or billions of additives.

The Critical Exercise Most Living Room Workouts Lack

Most living room workouts other websites showcase are a waste of your time. And here’s why.

Weak underdeveloped back and arm muscles are rampant these days, and so is nerd neck. What causes underdeveloped back muscles and nerd neck?

Staring at screens all day and poor posture from sitting and or staring at screens.

What 99% of in room workouts lack are exercises that strengthen and build your back muscles. If you want to look sexy on the beach in summer the I’d suggest you start targeting your back muscles.

Which leads into…

The Best Bit Of Equipment You Could Invest In For Your In-Room Workouts

With a set of 3-5 resistance bands, you take your room workout to a whole new level. I’m talking about a level where you see and feel visible results faster. You can work your entire upper body and lower body with resistance bands.

You can nail your back and shoulder muscles with a resistance band, making them stronger and bigger.

That’s right, weak underdeveloped back muscles and nerd neck are no match for resistance bands.

And there’s more…

There isn’t a muscle in your body you can’t target and work with a set of resistance bands. Good luck trying to work out without any equipment in your room.

Using a door-anchor with your resistance bands, your bands now become an unstoppable force, making your body stronger, and building lean sexy muscle.

Here’s just a few of the hundreds of exercises you can do with resistance bands in your room:

  • Banded face-pulls
  • Seated Rows
  • RDL’s
  • Squats
  • Lunges
  • Push-Ups
  • Lat-Pull Downs
  • Arm Curls
  • Up-Right Rows

How To Do A Banded Face Pull

  • Set the band up so when you pull it towards you, the band is at face height.
  • Then the starting position is feet shoulder-width apart.
  • Pull the band towards your face and squeeze your shoulder blades together. Then return to your starting position.
  • The banded face pull is a great exercise for any workout routine because it targets and works your back muscles.

Push Ups

Understand, if you just do push-ups and no back exercises you build an uneven body. And worse, your back looks puny compared to your chest. The other thing with push ups is, high reps can lead to elbow injuries.

What Are The 5 Basic Exercises?

  • Lunges
  • Squats
  • Push Ups
  • Banded Face-Pulls
  • Banded Seated Row

What about jumping jacks?

For the majority of people they are a waste of time, there’s more effective exercise you can do, like any of the ones on this page.

What about a workout with high knees?

For a bit of cardio high knees are okay, however, there are better exercises you can do. Like one leg squats, squats, lunges, step-ups. One leg exercises are great because they are harder and you quickly find out which side of your body needs more work.

Probably for most, going from a squat to a push up is more effective than high knees.

What Exercises Can I Do In My Living Room?

Check out this short video where I show you 8 fat losing muscle-making exercises you can do with resistance bands.

Is it OK To Workout In Your Room

I can’t see any issues with it, can you? If you’ve got nowhere else to work out then there’s no problem at all working out in your room. I’ve done hundreds of workouts in rooms.

How Can I Exercise In My Small Room?

Get yourself a set of 3-5 resistance bands then start doing the exercises you see on this page. Watch the video and do the exercises in the video.

Understand, it does not matter where you work out, what matters is how you work out and the exercises you do. With your resistance bands your workouts now become a force of nature.

Don’t Do Sit Ups


Sit ups are dangerous for your back, and they are useless. Don’t waste your time.

HIIT Workouts

High-intensity interval training is a great way to work out because it’s super-effective and gets results.

Thing is though…

If you’re out of shape, carrying a lot of unwanted weight, or you’re over 40 and getting into exercise you don’t start HIIT.


Because it’s too much. Without a solid fitness base, you could have a heart attack. What you’d do is start of with easier exercise and build your way up to HIIT. For some this may take 6 months or more.

The thing about HIIT is, you get the after-burn effect. Which means you burn fat long after your workout finishes.

Here’s a HIIT workout example you could do in your room:

  • Bodyweight squats x 10
  • Push-Ups x 7
  • Shadowboxing x 20 punches
  • Rest 20 seconds then go again repeat for 5 rounds

Here’s another example HIIT Workout

  • Mountain climbers x 20
  • Shadowboxing x 20 punches
  • Bodyweight Lunges x 16
  • Mountain climbers x 20
  • Rest for 40 seconds then repeat for 5 rounds

Summary Working Out In Rooms Or Any Small Space

You can work out in your room and lose unwanted body fat and build lean muscle mass. What you need is the right type of workout and good exercise selection.

The best form of training is strength training. Because if you want to lose body fat and build muscle strength training is how you do it. You should always train to get stronger.

Get yourself a set of resistance bands because then you have unlimited exercise selection. Importantly you can target and work your back muscles. Most people suffer from weak under-developed back muscles and nerd neck.

What you eat is critical because you can’t lose fat if your diet is poor.

Eat clean wholesome foods as close to their natural state as possible. An easy way to clean up your diet is eat similar meals, day in day out because it makes losing fat and building muscle easier.

How often should you work out?

If you aim for 3-4 days a week or strength training workouts that a good place to start. And on the other days a walk counts as a workout.

For great workouts head here.

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