Title: 5 Minute Fat Burning Workouts at Home - Best Exercises to Lose Weight
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2Introduction
- 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
workout. - 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!
35 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
body. - 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).
45 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.
5Inverted 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
backward. - Pull and push your legs in and out for about 30
seconds. This movement will work the arms, the
core and the lower back.
6W 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.
7Superman 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
ground. - 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.
8Jump 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.
9Single 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
well.
10Push 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
perform. - 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.
11Bent 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
movements. - 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.
12Skipping 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.
135 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
loss.
14Glute 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
it. - 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.
15Inverted 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
V. - 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
repetition. - Repeat it as many times as you can in one minute.
16Alternating 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
results. - 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.
17Skater 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.
18Rotating 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
arms. - 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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