Five-Minute Workout: Fat Burning Exercises For Women

What is it you’re looking for in fat burning exercises for women program?

Most people want to get in shape and stay fit. Others want to do so in the least amount of time possible and, of course, it should be entertaining and at least a little bit of fun to keep your interest. For many, going to the gym to work out with friends is all the motivation that’s needed, but others feel self-conscious about exercising in front of strangers.

Many of us have tried weight loss programs that promise quick results, and found that they are not healthy in the long run (1), nor are they easy to stick with.

Regardless of what drives you, a short, intense workout is healthy practice. It doesn’t have to be a long, intensive cardiovascular experience.

With some diet changes (2) and some dedication (3), you can get just enough fat burning into five minutes a day. You will be amazed at how successful you can be with small changes over the long run.

Going to the gym is a luxury (4) that most people don’t have the time or money for. However, you can stay in the comfort of your home and workout in just five minutes a day to stay toned and fit.

While it is also necessary to monitor your diet (2) and cut back on fatty foods, this workout can help tone your entire body when you do it regularly. For this workout, you will need only a jump rope and a towel or floor mat.

To Keep You From Getting Bored, We Have Established a Circuit Training Routine Consisting of Short Exercises That Add Up to Five Minutes

All of these short exercises can be performed anywhere there is enough space. If necessary, you can take a short break of five to ten seconds between each exercise, but it is best if you can go directly from one movement to the next.

Exercise #1: Slow Leg Lifts

These leg lifts will work both your abdominal muscles and legs. Lie with your legs together. Lift your legs and bend your knees toward your belly. Straighten your legs again and slowly lower them until you stop just above the ground.

With your legs hovering above the ground, pull them slowly apart then back together. Repeat the movement, pulling the knees in toward your belly, straightening and slowly lowering. Repeat the same movements for 30 seconds to feel the work you’re accomplishing in your lower body.

Exercise #2: Leg and Back Stretch

This exercise focuses on your core and will help strengthen and tone your middle. Spread out your mat and lie face down. As if you are about to do a push-up, place your palms down and raise up your body.

Now, walk your feet toward your hands, with your rear end up in the air. Straighten your legs, feeling the stretch in your legs and back. From this position, bend and straighten your legs for a count of 30 seconds.

Exercise #3: Standing Leg Lifts

This exercise is effective for burning fat and toning the body. Beginners may need to start slowly and lean on a chair at first, but with practice, this movement will help improve your balance.

Begin in a standing position, then bend your right leg and lift the foot off the ground. Lean forward and touch the palms of your hands to the floor keeping your right foot off the ground.

Straighten up; return your right feet to the ground, then repeat the procedure with your left foot. Do several repetitions on each side for a total exercise time of one minute.

Exercise #4: Flying

This movement works your core, legs, arms and lower back. Lie face down with your arms straight over your head. Keeping your legs and arms straight, raise them toward the ceiling, balancing on your tummy.

Relax for a few seconds, and then repeat the movement several times for a count of 30 seconds. This exercise helps tone your rear end and lower back.

Exercise #5: Standing Leg Lifts

This exercise is effective for burning fat and toning the body. Beginners may need to start slowly and lean on a chair at first, but with practice, this movement will help improve your balance.

Begin in a standing position, then bend your right leg and lift the foot off the ground. Lean forward and touch the palms of your hands to the floor keeping your right foot off the ground. Straighten up, return your right foot to the ground, then repeat the procedure with your left foot. Do several repetitions on each side for a total exercise time of one minute.

Exercise #6: Exploding Squats

The exploding squat is a popular exercise because it has a powerful cardiovascular component and is fun to do. While building stamina, it also focuses on the thighs. Stand up with your feet starting at shoulder width.

Bend your knees and lower into a squat position. Squat down as far as possible while keeping your back straight. Then push up quickly, pushing up as exploding from the squat. Repeat the squat and jump, giving it even more energy. Repeat several times for 30 seconds. This exercise will get your heart pumping and really get your workout going.

Exercise #7: Push-up Knee Kick

This variation on the push-up is a great exercise to build strength in your arms and core. It works your upper arms especially. If it is too difficult to do a traditional push-up, balancing on the hands and toes, you can start on your knees instead.

Lie face down on the mat. Use your hands to raise your body and balance on your hands and toes (or knees). From this position, lower your body to just above the ground, then push up, straightening your arms.

When you are back in starting position, straight your arms and bring left knee up to contact your left elbow, Straighten the leg, and bring right knee up to contact your right elbow, and straighten the leg again. Start over and repeat these movements for 30 seconds to accomplish the complete exercise.

Exercise #8: Leg Rotations

This is a great way to challenge and improve thigh and core strength. Standing up straight and start by lifting your right knee. Bend it to a 90-degree angle in front of your body. Then rotate your knee in circles in front of you.

Do this for a count of 15 seconds. Without putting the foot down, lower your knee so that your foot is behind you at a right angle. Rotate your foot for a count of 15 seconds.

Repeat the move with the other leg. Again, beginners may need to balance on a chair or wall early on.

Exercise #9: Jumping Rope

Jumping rope is an excellent Fat Burning Exercises for Women (both cardiovascular and fat burning goals). It can also be entertaining and fun since it is relatively simple. Skipping rope can help with overall weight loss.

Start by skipping rope for 15 seconds at a slower pace, then finish up with 15 seconds of more intensive jumping. If you jump with both feet at the same time, you will increase the intensity of the exercise.

This exercise should get you sweating and increase your respiratory rate.

This workout is an easy way to get impressive results in just five minutes a day. By doing this circuit training and watching what you eat, you can lose weight and tone your body easily.

 

References

http://www.popsugar.com/fitness/Negative-Side-Effects-Weight-Loss-18805050

http://www.jillianmichaels.com/fit/lose-weight/5-healthy-changes-to-make-now

http://www.webmd.com/diet/obesity/diet-motivation-tips

http://www.telegraph.co.uk/beauty/body/workout-and-diet-secrets-of-top-fitness-coaches/