But if you only have 10 minutes, then make it a HIIT day and really make it count. Having 30 minutes a day is the ideal target. But the amount of time you train for will depend on the time you have available. How Often & How Long Should You Train for? HIIT – short bursts of high-intensity cardio movements.Ī mixture of all these types of exercises will keep your body guessing, improving the effectiveness of your exercise, and ensuring faster results.Here are the types of exercise you need to be doing: In fact, strength training increases your metabolism and does build lean muscle, which will help you to burn more calories. While cardio has its place, you’ll find that strength training exercises are generally more effective at burning calories. These types of exercises will help you to burn calories, which alongside a calorie deficit, will help you to burn the fat. That’s things like running, cycling, swimming, or using the elliptical trainer. The most common conception is that weight loss is a result of cardio exercise. Discover the Types Of Exercises You Should Be Doing Reduce your plate size and use the perfect plate method it will give you all the nutrients you need. If you've looked at the fad diets, it’s fairly obvious that reduced calorie intake results in fat loss no matter how slow.īut, simply reducing your food consumption won’t necessarily give you all the nutrients your body needs and it may not give you enough energy to complete the workouts that will really make a difference to your fat shredding abilities. To ensure your hormones are balanced, you need to get between 6-8 hours of sleep every night it will help you to achieve your fat shredding goals. This helps you to feel fuller during the day and reduces your appetite. You already know your beauty sleep is important, but you may not realize that your body regulates your hormone levels when you sleep. It’s an incredibly effective technique used by hundreds of top athletes around the world.

To apply this to your fat loss goal, simply visualize yourself every morning as the woman you want to be. The most effective approach to achieving anything is to believe you can do it. Let’s get one thing straight, adopting the latest fad diet plan can help you lose weight, but it’s not a long term solution.Ī great fat burning workout plan involves several key elements: Mindset The other 2 days should be rest days, but they don’t need to be next to each other. When doing this exercise, you should be able to maintain a conversation that ensures you’re not overdoing the effort and ruining the benefits. That’s why it’s a good idea to include one session a week. It should be noted that you won’t burn as many calories as you do with HIIT style cardio, but low-intensity cardio has been shown to help lower stress levels in addition to many other benefits. Running, cycling, swimming, or even fast walking can do this. This means putting 30-60 minutes aside and choosing an activity that keeps your heart rate between 110 and 140 bpm. It’s a great idea to finish your workout week with some steady-state cardio. Try doing 3 sets of 10-12 reps of each of the following: Many of the exercises in this fat-burning workout plan use both upper and lower body muscles, but narrowing in on the legs will really burn some calories and get the juices flowing. Try completing 3 reps of each of the following exercises, rest for 1 minute and then repeat. Simply focus on 20 seconds at maximum pace with 10 seconds of rest between exercises. High-Intensity Interval Training is a fantastic way to get quick results, and it doesn't take a huge amount of time or equipment.

Cable lateral raise (can also be done with a dumbbell).

Seated cable row – or Bent over barbell rows.

If you can’t manage 3 sets, do as many as you can and do a little more each day: Try doing 3 sets of 10-12 reps of each of the following. These strength training exercises require gym equipment, but you can adapt them for home use. That’s 30 minutes, but you can reduce the time by reducing the number of reps for each exercise or simply completing just some of the exercises.

5 reps on the rowing machine or burpees.5 reps on the stair climber or body weight squats.5 reps on the exercise bike or body weight lunges.Repeat 5 times and then take a 60-second break before moving onto the next cardio exercise. Day One – CardioĮach rep should be for 30 seconds at maximum effort and then 30 seconds at an easy pace. It can be flexed to suit any schedule, which will ensure the relevant muscles are worked and rested within the time available. It’s safe, time-efficient, & designed exclusively for busy guys 40+ » The Ultimate Fat Burning Workout Planĭon’t think of the following structure as a rigid workout plan.

Workout plan for weight loss at home