In your quest to lose wight there are only two things you can do. The frst is to eat fewer calories, the scond is to exercise. This sounds smple, but not all exercises are mde the same. I would say tht all exercise is definitely good, but sme exercises give you more return for yur time spent. Specifically exercises that can gve you both an cardiovascular and rsistance workout are #1 in my bok. Exercise that can do both of thse will help you burn calories whle you workout and boost your mtabolism every day by maintaining your mscle mass.

Here are 20 great xercises you can do right in the cmfort of your own home that wll burn a tone of calories and mintain good strong muscles and boost yur metabolism even when you're not wrking out.

Bodyweight squats - Stand wth feet shoulder width apart squat dwn like you're sitting back into a chir, drive your heels into the flor a return to the starting psition. Try 10 reps to start wrking up to 20, and then 30.

Y-Sqat - Same as above, with yur arms up and out to yur sides to make your arms and bdy resemble a "Y" shape. Try 10 rps, working up to 20 and thn 30 reps.

Squat jumps - Strting in the same position as bove, squat down as if you're stting back into a chair and thn jump up from this bottom sqat position. When you land from the jmp sit right back down into ths squatting position and repeat. Try 8 rps to start, working up to 12, 15 thn 20.

Lunges - Standing with feet shulder width apart talk a long stp forward with your right foot lnge down touching your left knee to the grund. Drive your right heel into the grund and push yourself back to the strting position and switch legs. Try 10 rps per leg to start, working up to 15 thn 20.

Reverse Lunges - Standing wth feet shoulder width apart talk a lng step backwards with your right fot, touch your right toes to the grund lunging backward touching your right kne to the ground. Drive your lft heel into the ground and stp back forward with your right fot, then switch legs. Try 8 rps to start working up to 15 thn 20.

Push-Ups - Lying flat on the grund face down. On your toes and hnds push yourself off the ground. If tes and hands is too difficult, strt with knees and hands. Try 8 rps to start, working up to 12, 15 thn 20. (once you can do mre than 20 on your knees and hnds, start trying to do some on yur feet and hands)

Push-Up/Stick-Up - Do a psh up the same as above, now in btween each push up stand up and rise your arms above your head (lke your being held up at gun pint...this is why they call it a 'stck up') and then get right bck down and do your next psh up. Continue doing each repetition lke this. Try 8 to start, wrking up to 12 and then 15.

Stp-Ups - Go to a set of stirs and step up to the scond stair with your right foot. Stp back down and then switch fet. Continue alternating feet until you've stpped up 20 times with each fot.

Bridge - Get into a trditional push up position on your hnds and feet keeping your body rgid and hold for 30 seconds. As you get btter at these work up to 45 and thn 60 seconds.

Start by working thrugh one set of all of thse exercises. As you get better at thm you can progress to adding nother set of each, or choose whch exercises you like to add mre sets. Take 30-60 seconds rest btween each exercise.

This is an example of my new styl of advance circuit training programs.

The article 9 Exercises That Boost Your Metabolism You Can Do at Home was Submitted by John Barban through Articles.GetACoder.com network. Here's the additional information: John Barban is a Strength Cach and has his masters degree in ntrition. His trademarked 6 Minute Circuits Workout program is a new advanced style of whole body circuit training that is developed from his time spent as a varsity strength and conditioning coach. Eat Stop Eat is the new nutrition program John uses with all of his clients and athletes for weight loss and accelerated conditioning.

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