Burn fat and build muscle in 6 weeks with no equipment at all…
So you don’t think it’s possible to get a killer fat burning workout done in 10 minutes? Prepare to change your mind. This high intensity home fat burning workout can be performed with absolutely no equipment and in very little space. In fact, with just one exercise serving as the base of each of the exercises in this fat burn workout, you’ll see that it is pretty straight forward as well.
The goal of this fat burning home workout is to perform burpees of escalating difficulty every minute on the minute for up to 10 minutes. Each minute you need to complete 12 reps. Whatever time is remaining at the end of those 12 reps can be rest that is earned beyond the 1 minute that you receive as part of the workout. So, if you complete all twelve squat thrusts in 30 seconds, you get to rest one minute and thirty seconds before starting the squat thrust burpees.
This home fat burning workout is perfect for those who have always wondered how to burn fat fast but were stuck in the mindset of thinking that traditional steady state cardio was the answer. In fact, because of the involvement of multiple muscle groups that this workout provides over plain treadmill walking or running, you can expect to burn more calories per minute than you would otherwise. Give it your best for these 10 minutes and you’ll see that your energy expenditure and caloric burn can be significant.
Here is the complete breakdown of the home fat burning workout in this video:
Can you last all 10 minutes?
Minute 1: Squat Thrusts x 12
Minute 2: Squat Thrust Jax Burpees x 12
Minute 3: Squat Thrust Squat Burpees x 12
Minute 4: Classic Chest to Ground Burpees x 12
Minute 5: Single Leg Mountain Climber Burpee x 6 each leg
Minute 6: Side Kickthrough Burpees x 12
Minute 7: Chop and Hop Single Leg Burpees x 6 each leg
Minute 8: Angry Mule Burpees x 12
Minute 9: Triple Skyfall x 12
Minute 10: 1 Arm Get Up Burpees x 6 each arm
Most home fat burning workouts fall short in their benefit to your ability to build muscle at the same time. They turn into glorified aerobic programs. Even some of the most popular workout programs on the market ignore the golden rule of muscle adaptive response. Do nothing but cardio workouts and think you are going to build muscle? That is the definition of insanity.
Instead, if you integrate multiple muscle groups into the exercises that you’re doing…and you choose exercises that are a bit more anaerobic in nature, you will allow your body to burn fat and calories without training it to become detrained. The ATHLEAN XERO bodyweight program available at http://athleanx.com allows you to build muscle and burn fat at the same time using workouts that push you to your limits.
For more home fat loss workouts and exercises to burn fat at home, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Click the link below & learn how to lose weight fast for women:
Below are more tips to help you lose weight fast
How To Lose Weight Fast For Women Tip #1: Stop eating only salads
This is a well-known habit especially among female office workers. You order a big salad with nothing but greens. Your colleagues see what you eat and applaud your efforts to lose weight. But before 2pm, you get hungry and start looking for cookies and chocolates to snack. How’s that for one step forward and two steps back in your fat loss attempt? While there’s nothing wrong with having salads for lunch, you should add some good clean protein such as eggs and chicken breasts and also good fats such as avocados or guacamole into your salads as well. Remember this: Every meal should have a protein element. These protein and fat make you feel more satisfied after the meal and will sustain your blood sugar levels for a longer period so you won’t be looking for unhealthy snacks around the office right after lunch.
How To Lose Weight Fast For Women Tip #2: Replace all the unhealthy snacks at home and in your office
Contrary to popular belief, snacking is actually productive for fat loss. Snacking on healthy snacks in between meals will help maintain a steady blood glucose level and also keep your metabolism elevated. Since people snack on convenience and the general availability of food around them, it is important to keep only healthy snacks such as dark chocolate, nuts, trail mixes, fruits or even beef jerky within easy reach. Throw all the others away. Or give them to a colleague you hate.
How To Lose Weight Fast For Women Tip #3: Start a simple exercise routine
Every fat loss program needs to have an exercise component. It doesn’t even have to an actual exercise like jogging or swimming. If you have never exercised before in your life, you can even start something as simple as brisk walking every day for 20 minutes and work up the intensity from there. The main objective is staying active and turning up your metabolism. As you get fitter (and you will), crank up the intensity and challenge your body to reach new heights of fitness.
How To Lose Weight Fast For Women Tip #4: Stop the steady state jogging
If you have been jogging for some time and haven’t seen any significant weight loss results, then it’s time for you to move on to more challenging exercises. Jogging is a good exercise to build your cardiovascular endurance, but not the best for fat loss. To effective burn fat, you need a workout that elevates your heart rate to at least 80% of your maximum heart rate and burns the most number of calories in the shortest period of time. Full body exercises such as burpees, squats, deadlifts, shoulder presses and rows gives you the most bang for your time spent on exercising. Perform each exercise for 30 seconds with a 30 second break in between for 3 sets before moving onto the next. Do this for 10 – 15 minutes a day and you will see results beyond what you have experienced from months of jogging.
How To Lose Weight Fast For Women Tip #5: Don’t avoid carbohydrates completely
When carbs replaced fats as the main contributor of weight gain, many people are avoiding all known types of carbs completely. I personally have a colleague who shuns carbs like the plague. Let me set the record straight. Not all carbs are bad. Our bodies need carbs to function properly. Carbs are our bodies’ main source of energy. In fact, our brain functions primarily on carbs. Depriving your body of carbs can have detrimental effects on your body. Every type food has its time and place to be consumed. As a general rule, you should only consume low glycemic carbs such as brown rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. High glycemic foods such as bananas, juices, white rice, potatoes and other processed foods are best consumed only right after an intense exercise.
How To Lose Weight Fast For Women Tip #6: Set realistic and measurable goals
A lot of people give up on a training or fat loss program after a week or so because they did not see the results they were expecting. First of all, you have to remember that you didn’t get fat overnight. So you should not expect a miracle weight loss to happen as well. Setting realistic and measurable goals will help keep you motivated and continue towards your ultimate weight loss goal. So what considered as a realistic goal? Losing 0.5-1kg (1-2 lbs) a week is a realistic. Losing half an inch on your waist after two weeks is realistic. Of course, you have to be completely honest with yourself when you are accessing these goals. Ask yourself if you are really following the exercise program religiously? How many times did you cheat on your diet?
How To Lose Weight Fast For Women Video: https://www.youtube.com/watch?v=CEqsbFA7Evc
How To Lose Weight Fast For Women Channel: https://www.youtube.com/channel/UCWm8fkkbaak-a5brj_klz2A