3 Workouts For Fat Loss
By Noelle Walker at New Fitness Personal Training
So it’s getting to be that time of the year when we are thinking about the Spring and Summer and how we want to fit into that bathing suit or summer clothes properly without having to cover up areas we don’t like. It happens every year.
But this year is going to be your year because I am going to give you some workouts that will help you lose fat faster and feel better and have more energy. Are you ready?
INTERVAL RUNNING AND OR WALKING
Find an outdoor location or you can do this at the gym on the treadmill but that’s not as much fun. Depending on what your weather is like, you may be forced to do it inside for a short bit. But if you can do this outside, then do it. Finding a place with a hill is even better. Here is your workout:
Start walking and do this for a good five minutes as this will be your warmup. Then start running as fast as you can for about 2-3 minutes and then walk for about 1-2 minutes and repeat. Do this for about a half an hour and don’t forget to cool down(walk for about three minutes at the end) and stretch.
AT HOME WORKOUT
This is a workout you can do at home or anywhere. In order to lose fat you need a balance between strength and cardio. You also don’t need to do a ton of exercises but enough to get the job done. Here’s your workout:
a) Warm up with Jumping Jacks, Ski Jumps and running on the spot in total for about 2 minutes
b) 4 Butt Kicks, 4 Knee Ups for 40 seconds-1 minute depending on your level whether that is beginner, intermediate or advanced
c) Modified Pushup (knees on the mat) or full 30 seconds to 40 seconds
d) 4 Mountain Climbers, 4 Plank Jacks 40 seconds to 1 minute
e) Straight Leg Crunches 30 seconds to 40 seconds
f) 4 Side to Side Jumping Lunges, 4 jumping squats 40 seconds to one minute
g) Lying Straight Leg Side Twists 1 minute
h) 4 Mountain Climbers, 4 plank jacks 1 minute
i) Modified Pushup(knees on mat) 1 minute
j) 4 Butt Kicks, 4 knee ups 1 minute
k) Straight Leg Crunches 1 minute
l) 4 Side to Side Jumping Lunges, 4 jumping squats 1 minute
m) Lying Straight Leg Side Twists 1 minute
End with Burpees or Plank Jacks for 1 minute and then Stretch
GYM WORKOUT
This workout you can do either at home or at the gym. It will require some dumbells and a stability ball or bench. Go heavy enough that it’s a challenge but light enough that you can get in 15 repetitions of each exercise.
a) Warm up with some mobility work such as Lying Leg Raises and Circles, Arm Circles, Pelvic Lifts, Standing Leg Extensions and Abductions(stand and raise your leg to the side). Do both sides! Do the warm up for about 2 minutes
b) 15 Air(beginner) or Dumbell/Barbell Squats, 15 Stationary Lunges(with weight or no weight depending if you are just starting out-rest for 30 seconds and repeat two more times with rest in between for a total of three Supersets
c) 15 Kneeling One arm Back Row (both sides), 15 back extensions with a 30 second rest. Repeat two more times for a total of three supersets
d) 15 Dumbell Chest Press, 15 Dumbell Flyes-30 second rest. Repeat two more times with rest in between for a total of three Supersets.
e) 15 Standing Shoulder Presses, 15 Alternating Side Raises with a 30 second rest in between sets for a total of three Supersets.
f) 15 Standing Bicep Curls, 15 Overhead Tricep Extensions-30 second rest in between sets for a total of three Supersets.
Don’t forget to stretch at the end. This is very important. Make sure you stretch each muscle group that you worked and hold each stretch for a minimum of 30 seconds
Well there you go, Hope you find the workouts useful and if you do these workouts every single week consistently you will get killer fat loss results.
Peace out.
