Fat burning exercises at home for female When exercising at home, one can try the following exercises to help him/her burn fat. jumping jacks, burpees, mountain climber and high knee exercise.
Accompany these with strength training movement such as squats, lunges and push-ups. If you have the muscles, you can be able to increase the heart rate hence burning the fats within a very short time.
Hence, it can be very effective to adapt a combination of cardio and strength exercises in the case of fat burning at home. Here are some great exercises:
These kinds of exercises are suitable for reducing fat deposits and make your body stronger; the best thing is that you can do them without leaving the house.
Best fat burning exercises at home for female
Here are some of the best fat burning exercises that can be done at home, Foods to eat to lose weight in stomach specifically tailored for females.
Warm-up (5-10 minutes)
1.Jumping jacks: Three 30 seconds plays.
2. High knees: 3 sets of 30 seconds ||%fry { 1=>3 sets of 30 seconds.
3. Leg swings: 3 attempts for 30 seconds performance of frontal and posterior views
4. Arm circles: 30-second videos and their reversed versions: 3 sets of 30 seconds
Cardio Exercises (20-30 minutes)
1. Burpees: 3 sets of repetition of 12-15.
- Build it with your feet shoulder width apart stand upright and then lower your body down and place your hands flat on the floor.
- From there you should extend your legs and bring them back to the plank position and then do a push up.
- After holding the position for several seconds, AVC for Loosing Weight quickly move your feet back to the squat position; then come up.
2. Mountain climbers: Three 30-seconds sequences.
- First get into a plank position and then bend one knee and place it towards the chest and then change with the other knee.
- Go on switching for the given time.
3. Jump rope: 3 sets of 30 seconds Usually, the specific amount of exercise depends on the patients individual condition and treatment plan, but three sets of 30 seconds is a general example of what should be prescribed.
- Performing the motion can be done with an actual jump rope or just with an imaginary rope.
4. Plank jacks: Ones are used based 3 sets of 30 seconds.
- Get into a plank position then sweep your feet from beside your shoulders out and then bring your feet back in.
5. Squat jumps: 30 repetitions each which constitutes 12-15 in three sets.
- First, spread out your feet to about a shoulder’s distance apart and then bend your legs to come into a squat.
- From there, just explode upwards into the air and gently descend with your body coming to rest on your tiptoes.
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Training Exercises take about 20- 30 minutes.
1. Push-ups: To train the targeted muscles, one should fully exert oneself in 3 sets, consisting of 12-15 repetitions.
- This exercise begins in a plank position and then the person lowers the body till chest almost touches the floor.
- Exhale as you press the weight up to the top position.
2. Lunges: Thirty-eight to forty-five reps in total divided over three approaches with sets of twelve to fifteen reps targeting each specific leg muscle.
- Starting position is with the feet parallel to each other, gym routine for weight loss then with one step forward, move one foot far apart.
- Bend your knees and bring your lower body half way towards the ground; make sure the front knee’s position is 900 to the shins.
- Lower back down to the ground and push the other leg back up to the starting position and continue with this motion.
3. Dumbbell rows: 3 reps of 12-15 sets
- Taking 2 dumb bells in your hands, bend your legs a little and lean forward with your hips.
- Make sure that you do not bend your wrists, stand with your arms by your side and slowly lift the dumbbells up to the level of your shoulders with your elbow bent at 90 degrees.
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4. Bicycle crunches: Three sets of repetitions that range between 12 and 15 are required.
- Lay on your back with your hands behind your head and then push up with your arms and raise your shoulder blades off the ground.
- Swing one of the elbows toward the opposite knee while moving them in analog with cycling.
5. Calf raises: 3 sets with 12-15 reps a set
- Stand with your back towards a stair or railing while your feet are on the edge of the step – try to hang your heels over the edge of it.
- Bend your knees and bring your heels up as high as you can then gently bring your heels down.
Cool-down (5-10 minutes)
1. fifty-fifty potent stance for major muscles of the body the hamstrings, the quadriceps, trunks, the back, chest, and shoulder muscles.
2. Deep breathing exercises 4 week workout plan for weight loss.
Tips and Modifications
- It is recommended never to rush through warm up and cool down exercises since it is a common practice to have injuries mostly due to excessive muscle pull and muscle soreness.
- By paying attention to your body and what it is saying to you, you should be able to let it have a break or rest whenever it feels like so.
- The given types of exercises can be done in a low impact version as per your fitness level and mobility. For instance, if you have shoulder complications, it will be easier for you to substitute push-ups with; push-ups with modified tricep dips.
- We can also include interval training in which you will perform exercises at varying intensity levels then switch between these two intervals.
- The intensity can be raised by doing more reps, sets or weights over a particular amount of time.
Exercise to lose belly fat for female at home
Here are some effective exercises to help you lose belly fat at home, tailored to women.
Warm-up (5-10 minutes)
1. Marching in place
2. Jumping jacks
3. Leg swings (both anterior and posterior)
4. Arm circles, and forward and backward.
Fat Burning Exercises it should take about 30-40 minutes.
1. Plank: Do the plank pose for 30-60 seconds. This exercises hit your core muscles such as your abdominal muscles.
2. Crunches: There are: 1. Lying on the back with flexed knees and hands placed behind the head. Workout plan for weight loss Raise the top portion of your body about half an inch off from the ground as if you are sitting beside your knees. Do 15-20 reps.
3. Leg Raises: To Complete this exercise, focus on the floor with eyes closed while lying flat on the back with legs desk and arms stretched out upwards. While in this position, try raising your legs from the floor up to your hips with your legs straight then ease down for 1-2 seconds. Do 15-20 reps.
4. Russian twists: Kneel on your knees with your feet planted firmly on the ground. Sit back gently and turn to the left and right bending at the waste, touching the ground with the right hand when going to the right and the left hand to the left. Do 15-20 reps.
5. Bicycle crunches: Lay flat on the back with fingers on the back of the head and bend at the wastes, cross the legs and imitate bicycle riding.
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Twenty to thirty minutes duration of HIIT exercising.
1. Burpees: First stand then bend your knees and go down into the squat position and immediately move your feet back and place your hands firmly on the floor to form the push up position. From there, do a push-up and next quickly place your feet back on the squat position followed by standing. Do 10-15 reps.
2. Jumping jacks: Perform 3 series of 20-30 reps with a break of 30 seconds between the series.
3. Mountain climbers: Stand in a plank position with your legs straight and then rapidly ascend by pulling one knee in towards the chest before quickly transferring the weight from the planted leg to the opposite leg. If you are not doing it with weights then perform 3 sets of 20-30 reps with 30 second rest in between the sets.
4. Squat jumps: It requires you to place your feet about shoulder width apart and then you bend your knees to squat and immediately jump up. Perform 3 series of 10 to 15 repetitions, and then 30 second break between series.
Cool-down (5-10 minutes)
1. Static stretches concern the arms, the legs, and the back.
2. Counselling in which a patient is taken through breathing exercises to help in calming him down
Information and Tips That Will Help You Get Better Results
1. Increase intensity: The use of these exercises should progress gradually and this calls for increase in the number of sets or reps as one gets comfortable with the exercise.
2. Combine with cardio: Add on aerobics such as jogging, cycling or swimming to assist in consuming more calories and fat.
3. Eat a healthy diet: Instead, ensure that you take foods that are natural, fresh fruits and vegetables, lean protein, and healthy fats to help you shed some weight.
4. Get enough sleep: Sleep control hormones and metabolism therefore one should aim at having 7-8 hours in a day.
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Fat burning exercises at gym for females
Here are some effective fat burning exercises that you can do at the gym, tailored to females.
Cardio Exercises:
1. Treadmill: Using the treadmill by walking, jogging or running at a slope to tone the legs and reduce your calories.
2. Stationary Bike: Swinging round and round; literally spinning one’s legs muscular and shedding calories.
3. Elliptical Trainer: One of the easiest forms of an exercise and as the name suggests it mainly focuses on the lower limbs and upper limbs.
4. Rowing Machine: An exercise that involves the whole body and specifically the arms legs and the abdomen.
5. Stairmaster: A rigorous workout that works out your lower body muscles majorly the legs and the.
Resistance Training Exercises:
1. Squats: Helps to tone your leg muscles, glutes as well as your abdominal muscles.
2. Lunges: Trains your legs; your glutes and your hips.
3. Deadlifts: Targets legs, glutes and back muscles for exercises.
4. Leg Press: Exercises your lower limbs and your posterior muscles.
5. Chest Press: Strengthens the muscles of the chest, shoulders and triceps.
6. Lat Pulldowns: Aims and hits your back and shoulder muscles.
7. Bicep Curls: Demonstrates the grip and forearm endurance also works the biceps.
8. Tricep Extensions: Exertes pressure on your triceps and your shoulders.
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High-Intensity Interval Training (HIIT) Exercises:
1. Burpees: It is an effective exercise that covers all the parts of the upper and the lower body including the abdomen.
2. Jump Squats: A type of exercise based on jumping movements which is most effective to your legs and glutes muscle groups.
3. Mountain Climbers: An aerobic exercise that can be described as involving vigorous movements and focusing mainly on the leg muscles and the abdomen.
4. Box Jumps: A type of exercise that is in the plyometric family that helps tone your lower limbs.
5. Kettlebell Swings: An exercise that is dynamic in nature and impacts your hips, gluteals and the central muscles of your abdomen.
Tips for Female Fitness Enthusiasts:
1. Begin with small amount of pounds while increasing it gradually in the process.
2. Caring more about how many reps you are getting, more than the amount of weights used.
3. Include compound movements that enable a person to exercise several muscles all at once.
4. Include HIIT exercises so as to increase your metabolic rate and hence burn calories.
5. Take time on your body, If you are tired sleep and charge yourself up again.
6. Drink water and eat properly and take balanced diet.
Sample Workout Routine:
Warm-up: 5-10 minutes warm up – treadmill, stationary bicycle or elliptical exercising.
Monday (Cardio Day):
- Aerobic activity of at least 30 minutes duration at a moderate intensity (treadmill, stationary bike or elliptical machine)
- Cool-down stretching
Tuesday (Resistance Training):
- Squats, 3 sets of twelve reps
- This is a strengthening exercise which involves 3 sets of 12 leg lunges.
- Chest Press (Reps 12 – 3 sets)
- Lat Pulldowns exercise Lat Pulldowns The number of sets was 3 and the reps was 12 of the Lat Pull Downs.
- Cool-down stretching
Wednesday (Rest Day)
Thursday (HIIT Day):
- Burpees holding the top of my head on the ground (3 sets of 12 reps)
- Dumbbell Jump Squats (With three different sets of twelve movements)
- Mountain Climbers – 3 cycles of 30 second duration.
- It then comprises of strength exercises such as the box jumps which are 3 sets of 12 reps.
- Cool-down stretching
Friday (Cardio Day):
- This is an aerobic workout of rhythmic sustained intensity such as jogging, cycling or using the elliptical machine for roughly 30 minutes.
- Cool-down stretching
Saturday (Rest Day)
Sunday (Rest Day)
Please do remember to make modifications to the weights and the reps depending on the level of fitness you are at and the goal in view. Another thing to take into consideration is imbalance and fatigue, therefore taking the rest that the body requires. It is advisable to talk to a doctor or a certified fitness trainer before engaging in any new exercise regime.
