10 Best Exercises to Burn Fat and Lose Weight Fast

10 Best Exercises to Burn Fat and Lose Weight Fast

Slim down your body as well as your workout time. Only 20 minutes mixture of resistance training with some cardio will flatten your belly by summer time. This is circuit style whole body training design to burn fat fast.

Warm-up

1 .minute run on the spot

1 minute jumping jacks

1 minute skipping

Your workout guideline;

1. do each exercise 45 seconds
2. rest 15 seconds and move to the next exercise
3. one you have done all off exercises rest 1 minute
4. repeat everything two more times
5. if it is to hard to do it with weight- for the first few times only body weight
6. you can start this routine 6 weeks after having baby

Your 10 fat burning exercises;

1. squats ( glutes, quads, calves, abs)

• legs hip distance apart
• Bend knees and hip. Stop when your thighs are pararel to the floor
• TIP; the dipper you go the more muscles you will activate and you will burn more calories

2.mountain climber (abs, glutes, hamstrings, quads)

• on your fours, hands slightly wider than shoulder line
• now sprint your legs without moving your arms
• your knees are going toward your belly

3. Squat on bench (optional with weights)

• stand straight, back to the bench
• place one leg on bench and squat down
• OPTION; do that holding weights in your hands

 4. Russian twist with ball

• sit, bend legs, lift them of the ground
• hold boll in your hands
• touch floor with boll on your body side- hip line

5. push-ups (shoulders, chest, tricep, arms)

• lie face down, hands shoulder-width apart, arms straight
• bend elbows and lower your body to the floor
• push yourself back up

6. Bicycle crunch (core, abs)

7. bench/chair dips (tricep, abs)

– hold on to bench, legs bend in front of you

– Bend your elbows and lower your body

– lift up until elbows straight again

TIP; for harder workout and quicker result

– Place 10 kg plate on your lap

– place your hands closer to each other

– Place legs on another chair in front of you

8. tuck jumps

 9. wall sit (quads, hamstrings, glutes, core)

– hold weight in your hands

10. jumping over bench

This workout is design to maximise your calorie burn thanks to mixture of cardio and strength combination. Dear ladies, try it in your own pace. You might need few tries before starting on weights.