If your goal is to cut your body fat, build muscle and get in shape, the below Fat Loss Workout plan is designed for you.
Before entering into the workout plan, do remember it isn’t enough to make body fat loss happen if you only invest all of your efforts on exercising. There are many things else that go into body fat loss. Nutrition and exercise are both important in order to lose fat and gain strength. Many people think fat loss like a big battle inside a gym room while ignoring nutritional habits. In fact, having healthy eating plan has a much greater impact on your physical goals than any other fitness training methods. A person can change their body composition through healthy eating without exercise. However, the combination of both can provide a greater accomplishment in body composition. Forget about diets and empty promises to yourself. Take a moment to evaluate your eating habits and make necessary changes
If you already have a complete healthy eating plan and are ready to burn your calories, let’s
go! These are workouts for you!
Running is an effective way to burn calories in a short period of time. This is considered as the simplest exercise that can be done anywhere and easy to incorporate into your weekly routine, all it takes is a comfortable pair of shoes and a willingness to move, all at your own pace. To get started, aim to run for 20–30 minutes 3–4 times per week.
The number of calories you burn while running depend on your body size, running speed, duration and intensity of the workout.
with high-intensity running, it burns a lot of calories in a short amount of time. The body needs to work harder to maintain the high-intensity so you will keep your heart fast, burn quick sugar and lower level cardio which burns stored fat.
For low-intensity running, you can sustain the workout for longer periods and build endurance with time. This type of running uses more fat for fuel but takes longer to burn a lot of calories in total. The longer you spend for low-intensity running, the more fat and calories you can burn.
If you find running not suitable for you and want to find a more relaxing workout for your fat loss plan, swimming is a good cardio workout that increases your heart rate without putting too much pressure on your joints.
The main benefit of swimming is that you do a full-body workout. Swimming works almost every muscle in your body and is a great way to support your weight loss goals. An easy 30- minute swim can help to trim your waist and hips and can burn around 300 calories. Moreover, it also can significantly reduce body fat, improve flexibility and reduce risk factors for various diseases. There are different types of swimming styles and strokes.
Swimming mainly include the freestyle stroke, backstroke, breaststroke, butterfly stroke, and sidestroke. Choose the swimming that suits you most and get started!
There are no shortcuts to getting rid of fat but proper diet with good fitness routine. If you don’t want to do hard core exercises and plan to find an exercise can help you to relieve stress, improve both mental and physical health, then yoga is always an option. Yoga is not considered aerobic exercise but it will make you sweat. And even though yoga is not aerobic, some research finds it can be just as good as aerobic exercise for improving health.
Yoga is also a workout that you can do anywhere as long as you have enough space around you without the risk of kicking tables or chairs, what you need is a yoga mat with you!
This exercise not only helps decrease abdominal fat but also allows your body and mind to feel peaceful. Yoga may also be an effective tool to help you burn calories and lose weight. Combine your yoga practice with activities such as walking, cycling, or swimming for added cardiovascular benefits.
Weight Training Many people mistakenly believe that fat loss goal is only achieved when focusing on cardio and weight training is not prioritized. But it turns out that this is a huge mistake because weight training is not only to build muscle, it’s an ideal workout that burns an incredible number of calories and raises the metabolism for hours after training. That hour of cardio was good to burn your stored energy, but when you’re done the cardio, you’re done burning calories. But with weight training, it keeps your metabolism at an elevated energy use rate for about an hour after you’re done.
This workout is considered as the king of exercises. It is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength.
Benefit of this workout is to stretch and engage the hamstrings and lower back to a greater degree than a bent knee position. – Standing Dumbbell Triceps Extension The standing triceps press is an exercise that targets the triceps using one end of the dumbbell in both hands and pressing behind your head.
The incline dumbbell bench press is an upper body exercise targeting the upper pectoral muscles.
It’s the trendiest term in fitness world these days. Undeniably, HIIT can bring an amazing result to both body shape and body health. HIIT is performed by doing intervals of very high intensity work alternated with periods of rest or low intensity. A good HIIT workout can deliver a lot of outcomes: burning fat, elevating your heart rate, pushing you to sweat, and improving lung capacity.
Below are some effective HIIT workouts that can help you to have a full-body, fast-pace exercise without needing any equipment. What you need is a comfortable space at home and ready for it.
Start in high plank position with your shoulders over your wrists, bring one knee to your chest, then back out again, speed up each time as if you’re running against the floor.
Standing with feet together, jump off the ground bringing your arms and legs out so that your body forms a star-shape. Land with knees slightly bent, arms by your knees.
Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Immediately return your feet into squat position. Stand up from the squat position.
Start in a standard push-up position, and lower your body all the way down to the floor. Lift your hands off the ground for a second, then exhale while you press your body all the way back up.
Jump squats Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep.
Mountain climbers Start in high plank position with your shoulders over your wrists, bring one knee to your chest, then back out again, speed up each time as if you’re running against the floor.
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