There are phases in our life when we become lazy, don’t feel like doing anything even going out of the house. And in such a phase we tend to gain weight by overeating, lethargy and become fat. Then the fatty cells start building up, the abdominal grows. The most annoying things of a weight gain are popping out of the belly and bulging love handles (sides). But don’t you worry because you have come to the right place. Here you will get the best exercises for fat loss which will bring your body fat percentage down.
Here I am going to share with you the best exercises for fat loss.
The exercises I am going to share with you are the most effective exercises for quick fat loss and to become lean.You can perform these quick and easy fat loss exercises anywhere which means there is no need of Gym or any special equipment.
The Duration of the workout is just 15 minutes. Yes, you read it right it’s a 15 minutes fat loss workout, compact easy and most effective. The exercises are going to be in a circuit.
What are circuit exercises?
Circuit exercises are those in which there are multiple exercises to make one set (Generally the exercises are quick and intense to give a shock to the body which burns fat fast and reduces fat percentage in the body).
There are going to be a total of 5 exercises in a circuit. You have to perform these exercises back to back without any break for 30 seconds each. Five exercises of 30 seconds each makes it a 2 minutes 30 seconds circuit. You have to perform a total of 5 sets of this fat loss circuit exercises with 30 seconds of rest between each circuit.
The exercise circuit is
- Jumping Jacks for 30 seconds
- Knee Raise for 30 seconds
- Burpees for 30 seconds
- Mountain Climbers for 30 seconds
- Lunges for 30 seconds
then rest for 30 seconds and after rest repeat the same workout. In total perform 5 circuit sets.
The best fat loss exercises are:
Jumping Jack is a jumping exercise which is also known as Star Jumps. It is performed by jumping to a position with the legs spread wide and the hands touching overhead or in a clap(whichever is comfortable), and then returning to the same position with the feet together and the arms at the sides.
Push through the balls of your feet and try to bring your knees as high as possible. You should create a 90-degree angle from your thighs to your ankles. Keep your head straight, hands relaxed, elbows bent, and swing your arms back and forth in the position of running.
Start in a standing position. Then go into a squat position with your hands touching on the ground. Kick your feet back into a plank position, while keeping your arms extended. Immediately return your feet back into the squat position and then Stand up from the squat position
A solid plank is a key to proper form and good results in the Mountain Climber. Begin in a plank position. Suck in your abdominal, squeeze in your glutes and keep your body straight. Then pull your right knee into your chest. As the knee comes closer to the chest, pull your abdominal and tighten it, even more, to be sure that your body doesn’t sag or come out of its plank position. Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee into the chest using the same form. Always switch simultaneously so that you are using a “running” motion.
To start with Step forward with one leg, and then lowering your hips until both the knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle and not pushed out too far. Keep in mind that your other knee doesn’t touch the floor. The weight should always be in your heels as you push back up to the starting position.
Not only fat loss, but these exercises are also Good for Your Heart too.
The fast repetition of the circuit will get your heart pumping and force you to breathe through your mouth. Obviously, the faster you perform your Circuit or Fat loss exercises, the harder you’ll breathe and the greater the cardiovascular benefits will be.
Follow this fat loss routine on your lazy days and then you won’t regret not going to the gym for a workout. You can follow this workout on a daily basis as well but keep on increasing the speed and intensity of the workout.