5 Minute Fat Burning Workouts at Home - Best Exercises to Lose Weight - PowerPoint PPT Presentation

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5 Minute Fat Burning Workouts at Home - Best Exercises to Lose Weight


Do you hardly find time to work out at GYM? Then check out these 5 minute fat burning workouts at home. These exercises will reduce your fat instantly. – PowerPoint PPT presentation

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Title: 5 Minute Fat Burning Workouts at Home - Best Exercises to Lose Weight

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  • Working out in the gym is fun when you have
    friends around. For some, it can be really
    frustrating as you feel conscious and shy. For
    others, it is a treat as you feel motivated to
  • No matter what it is, a fat burning workout is
    just perfect for keeping your mind and body fit.
    Some good cardiovascular workouts will help you
    maintain yourself.
  • Rapid weight loss or fat loss diets are not too
    healthy to try. However cutting down on fatty
    food and practicing a 5-minute fat burning
    workout can bring a huge change in your life.
  • You may think that a diet for weight loss such as
    the 7 days diet plan for weight loss is much
    easier to practice than an intensive workout. At
    first it seems to be true, however as the days go
    by you will come back to eating your normal food,
    which will result in weight gain.
  • Forget all these troublesome experiences, try
    this simple new 5-minute fat burning workout and
    see the difference in your body. You will
    definitely be amazed!

5 Minute Fat Burning Exercises at Home
  • Isnt it great to hear that you dont need to
    throw in money for the gym? Because you can
    workout at home! 5 Minutes of an intensive
    workout every day is good enough to maintain your
  • You do need to pay attention to what you eat and
    try these techniques to burn your fat in just 5
    minutes. This workout will help you to experience
    fat loss all over your body if practiced every
    day. All you need for this fat burning workout is
    a towel, a mat and a skipping rope (jump rope).

5 Minute Fat Burning Workout Set 1
  • In this set, we have included 8 fat burning
    workouts that are done in the form of circuit
    training with 30 seconds to 1 minute allotted to
    each exercise.
  • All the exercises mentioned in this circuit can
    be done in our home or any open space.

Inverted V Pipe Exercise (30 seconds)
  • You will be doing this particular exercise for 30
    seconds. This is one of the best mat exercises
    for abs in which you need to lie down on the
    floor facing downwards.
  • Place your toes on the towel, which will help you
    in the smooth movement of the body. Place your
    hands on the ground and balance your body on the
    toes and hands.
  • You need to pull your legs close to your body,
    making an inverted V shape with it. Push the legs
    away from your hands now, by stretching them
  • Pull and push your legs in and out for about 30
    seconds. This movement will work the arms, the
    core and the lower back.

W Leg Lifts Exercise (30 Seconds)
  • This exercise will work your legs and abs. You
    need to lie down on the mat facing upwards. Place
    your legs close to each other, now lift them
    straight up and bring them to your tummy.
  • Put your legs down, while putting them down
    stretch them out in the opposite directions and
    bring them up to your tummy. Again as you place
    them down, close them and pull them up.
  • Continue this same procedure for 30 seconds. You
    will feel a burn in your tummy and legs as you
    proceed.  This is undoubtedly the best exercise
    to lose fat from the lower part of the body.

Superman Exercise (30 seconds)
  • This is a power-packed exercise to reduce
    tummy that work your thighs, abs and lower back.
    After the W lifts turn around and face the
  • Stretch yourself on the ground by keeping your
    hands and legs straight. You need to lift your
    chest and thighs of the ground at the same time
    by balancing yourself on the tummy.
  • While doing this try to keep yourself as straight
    as possible. Repeat lifting your thighs and chest
    off the ground for 30 seconds. This exercise is
    extremely effective to tone your belly.

Jump Squats Exercise (30 seconds)
  • The jump squat exercise is a power packed cardio
    exercise to lose weight that is often included in
    various fitness regimes.
  • It helps in toning the thighs and working out the
    whole body. You need to stand straight with your
    feet at shoulder width.
  • Bend down as much as you can into a perfect
    squat. However, while coming up, you need to exit
    in a jump.
  • Again go down into a squat and jump up. This is a
    great intensive workout which will keep your
    heart beat up and make you sweat. 
  • Make a nice and deep squat for best results. You
    will enjoy doing this exercise and also
    experience an effective weight loss by doing this
    exercise regularly.

Single Leg Lift Jump Exercise (1 minute)
  • This is one of the most effective workouts to
    lose weight and tone the body. It works the core
    muscles and back of the thigh at the same time.
    It will also help you to gain balance.
  • You need to start by standing straight and
    lifting the left leg of the ground. Try to touch
    the ground with your hands and as you come up,
    you need to jump. Make sure to keep your left leg
    up all the while.
  • Keep it in a bent position and dont strain it.
    First you will touch the ground and then jump on
    your single foot. Do this for 30 seconds. Then
    shake it off and continue with the next leg.
  • Bend your right knee and continue the same
    exercise. It may be a little challenging for
    beginners, but with practice you will pull it off

Push up and Knee Kick Exercise (30 seconds)
  • This is an innovated variation of the traditional
    push-up and is one of the best home exercises to
    lose weight that takes very less space to
  • This exercise will work your whole body and is
    great to lose arm fat, especially for upper arm
    fat removal. Men are recommended to do a proper
    push-up. Women can begin with knee push-ups. You
    need to lie down flat on the ground.
  • Come up to your hands and feet. This is your
    starting position. You will do just one push up
    and come back to your starting position. After
    this you will need to bring your right knee
    forward to touch your right elbow, and then you
    will bring your left knee to your left elbow.
  • This is the complete exercise you need to do
    this for 30 seconds. Begin with a push-up, go for
    the knee kicks and then do a push up again. This
    will build strength in your arms and core.

Bent Leg Rotating Exercise (1 minute)
  • This exercise will work your inner thigh and abs.
    You need to stand straight and place your hands
    on the back of your head.
  • This is to give you more strength and bring your
    concentration to the legs. You need to lift your
    right leg which is bent, to your waist. Rotate
    your leg by keeping your knee bent in circular
  • Rotate it as much as you can for 15 seconds to
    the front. Now repeat the same rotation with the
    same leg to the back for 15 seconds. After
    completing the right leg, move to the left and
    repeat the same.
  • Bend the knee and rotate it forward for 15
    seconds and backward for 15 seconds. This is a
    challenging weight loss exercise do try it for
    strengthening your thighs.

Skipping Exercise (30 seconds)
  • This is best exercise to lose weight for both men
    and women. It is simple, easy to do and
    entertaining so that you dont get bored. It is
    the ultimate solution to the question of how to
    lose weight in thighs and stomach.
  • Take your jump rope or skipping rope and jump for
    30 seconds. You can do normal jumps for the first
    20 seconds and go to an intensive one. Jumping
    with both your legs at once will be a much better
    choice. You will be warm enough to sweat by the
    end of this session.
  • Keep your back and knees straight while
    jumping.This amazing 5-minute fat burning workout
    at home will give you the best results. You need
    to try it. It is suggested to do this in the
    morning on an empty stomach. However, you can
    drink 2 glasses of water an hour before this
    workout to help flush the toxins out.
  • You can take a very short break of 10 seconds
    after each exercise if you like. This is an
    exercise which will help you lose weight fast.

5 Minute Fat Burning Workout Set 2
  • Here is another variation of the 5-minute fat
    burning workout where we have grouped 5
    stretching exercises for fast and easy weight

Glute Bridge (1 Minute)
  • The Glute Bridge is the most effective exercise
    to lose weight from the lower parts of the body
    because the move specifically targets the butt
    and core muscles.
  • It tones the glutes along with core, calves,
    hamstrings, flexors and lower back. It is a
    complete workout for the lower body. In addition
    is is also an amazing back exercise that works as
    good as traditional yoga exercises for back pain.
  • Lie flat on a yoga mat with your knees bent, and
    feet placed flat on the floor. Raise your hips in
    a way that your body forms a straight line from
    the shoulder to the knees. Now lift your right
    knee up towards your chest, wait a moment, lower
  • Lift your left leg towards your chest, wait for a
    moment and lower it. This makes one complete
    repetition. Repeat the move as many times as you
    can for 1 minute.

Inverted Shoulder Press (1 Minute)
  • The inverted shoulder press is a unique exercise
    for the limbs that tones the deltoids, middle
    deltoids and triceps.
  • It is an absolutely equipment free workout that
    effectively utilizes the body weight to tone the
    arm and shoulder muscles.
  • Begin in a push-up position with your hands
    placed slightly wider than shoulder-width apart
    on the floor. Now, move your feet towards your
    hands and raise your hips to form an inverted
  • Now bend your elbows till your head almost
    touches the floor. Pause for a few moments and
    return to the starting position. This makes one
  • Repeat it as many times as you can in one minute.

Alternating Lunge (1 Minute)
  • Lunges are a time-tested cardio exercise to lose
    weight that targets multiple muscles of the body
    at the same time. This exercise of often included
    in the best calisthenics workout routine for fast
  • This exercise not only tones and strengthens the
    leg, but also develops the muscles of the abdomen
    and lower back and enhances the stability of the
    core. It also increases the flexibility of the
    hip flexors.
  • Stand straight with your right leg placed
    forward. Now, bend both the knees to lower your
    body to a lunge pose. Press through the heel of
    the right foot to return to the starting position
    and immediately move your right foot back and
    lower into another lunge.
  • Press through the heel of your left foot and
    return to the standing position. This entire move
    makes one repetition. Repeat this exercise as
    many times as you can in one minute.

Skater Hops (1 Minute)
  • This is an amazing plyometrics workout that
    speeds up the heart rate effectively and helps in
    working the quadriceps and adductors along with
    hamstrings, abductors, calves and glutes.
  • It requires absolutely no equipment and helps in
    toning the lower body and correcting strength
    imbalances in the legs. Stand straight resting
    the pressure of the body on the left leg and your
    hips and knees slightly bent.
  • Now, extend our left knee and ankle and jump
    forwards towards the right and land on the ball
    of your right foot, bending your hips and knees
    slightly to absorb the impact of the landing and
    immediately jump off to your right with your
    right leg. Continue to repeat this jump with
    alternate legs for 1 minute.

Rotating T Extension (1 Minute)
  • This power packed exercise helps in working all
    the abdominal muscles rectus abdominous,
    transverse abdominous and obliques along with the
    deltoids, rhomboids, glutes, abductors and quads.
    Begin in a push-up position and straighten your
  • Shift your weight from both arms to only your
    left arm and rotate your torso to the right
    completely. Raise your right straight up towards
    the ceiling and look up towards your right palm
    so that your body forms the shape of T.
  • Hold this posture for a few moments and return to
    the push-up position and repeat the same on the
    other side. This entire move makes one
    repetition. Repeat the exercises as many times as
    you can within 1 minute.
  • Try to include some natural sources of
    protein such as egg white to your breakfast to
    support your workout. It is hard, but it is worth
    it! Eat well and enjoy a fun filled workout at
    home! Enjoy being healthy!

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