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
5 Minute Fat Burning Exercises at Home:
Isn’t it great to hear that you don’t 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).
5 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.
Inverted 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.
W 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.
Superman 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
Jump 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
Single 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 don’t
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
Push 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.
Bent 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.
Skipping 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 don’t 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.
5 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.
Glute 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.
Inverted 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.
Alternating 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
Skater 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
Rotating 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!