Let’s face it ladies, we’re busy! Making time to workout isn’t always easy when you’re juggling work, everyday life and everything in between!
This 15 minute fat burning workout is perfect for busy women who want intense fat burn. But don’t underestimate its power, as this fat loss workout is not to be taken lightly!
Absolutely packed with fat loss exercises, if your goal is a bikini body you’ve come to the right place.
Our bodyweight fat burning workout for women requires no equipment, so you can get started immediately without a gym in sight!
In order to achieve your body goals, you need to accomplish two things.
Get intense with your workouts
An intense workout is key to burning fat. If you’re looking to shed a few pounds, high intensity workouts are crucial to achieving your fat loss goals.
But how? Well, when you push yourself through high intensity bodyweight workouts your body’s post-workout oxygen consumption level triggers fat burn long after your workout has finished. That’s right, a quick 15 minute fat burning session can keep pushing your body to lose weight for hours afterwards.
Working your body through this intense style of exercise causes hours, if not days for you to recover to your pre-workout state – during which your body expends calories.
While training hard is a must during a fat burning workout, it’s also about training smarter. Why spend hours in the gym when an intense 15 minute circuit combines cardio and strength building!
It’s time to achieve those fat loss goals through 15 minutes of bodyweight workouts. Yep, no equipment needed here, ladies.
Build lean muscle mass
While you’re probably not aiming to get hench, building lean muscle mass is important for two reasons.
Lean muscles are far more dense than fat, meaning they take up less space in the body. More lean muscle equals less fat, which means you’ll naturally slim down as this muscle builds.
Again, while you may not be going for the Hulk Hogan look, it isn’t about getting hench, but getting slim. Lean muscles are active fibers, requiring more energy to sustain than fat. But what does that really mean?
Well, the more lean muscles you have, the more your body will naturally burn. Whereas if your body is dominated by fat, your body will burn far fewer calories naturally.
So, what’s the best fat loss workout for women? It needs to be high intensity, helping you to get lean and develop lean muscle mass. But don’t worry, you’re not going to develop butch muscles and manly looking legs, as this fat burning workout is designed to help you slim down, not bulk up.
Are you ready to burn fat, lose weight and get that summer body? Grab those stretchy pants and let’s get to it!
How to get started with our 15 minute fat loss workout
Designed to really get your heart pumping, perform each exercise for 30 seconds. The aim of the game? To complete as many reps as possible during that time. For the ultimate burn, try performing all exercises without resting in between.
Also Read: 6 Easy Habits To Help You Lose Weight
Once you’ve completed all of these exercises, rest for one minute and complete 3 sets. Get ready for lightning rounds of moves that intend to make you sweat!
Push-ups for 30 seconds
Start the move by getting into a plank position, keeping your hands under but slightly outside of your shoulders. Then lower your body, until your chest almost touches the floor.
As you lower yourself, keep your elbows tucked close to your body. Keep your arms at a 45-degree angle at the lower part of the movement, before pausing and pushing your weight back to the start position. Don’t forget to engage that core!
If your hips start to sag, you’ve broken form and it’s time to end the set. Try keep a straight line across your back throughout, ladies!
What muscles do push-ups work?
A typical push-up works the following muscles:
- Chest muscles (pectorals)
- Shoulders (deltoids)
- The back of your arms (triceps)
- The ‘bingo wing’ muscles (serratus anterior)
What are the benefits of push-ups?
Push-ups are beneficial for a number of reasons, one of which is that they require no equipment – meaning they can be done pretty much anywhere. Push-ups are a quick and effective workout for gaining upper body strength, working your back muscles and even your core. To get the most out of them, it’s important to maintain good form throughout!
Glute bridges for 30 seconds
To perform the perfect glute bridge, lie on your back with your feet flat on the floor and your knees bent. Keep squeezing those glutes as you lift your hips off the floor until your body forms a straight line between your knees and shoulders.
Pause for a moment at the top of the movement before returning to the starting position. Be mindful of not overstretching your back at the top, and instead focus on keeping a straight line across your body.
What muscles are worked by the glute bridge?
As well as working that booty, the glute bridge works the hamstrings, lower back and even your abs. With similar benefits to squats, however, the glute bridge refrains from putting any pressure on the lower back.
If you suffer from any back, hip or knee pain, glute bridges are a great contender for your fat burning workout.
Squats for 30 seconds
Get ready to squat by standing with your feet hip-distance apart and your toes pointed slightly outwards. Keep your torso straight and engage your core and glutes before shifting your hips back and down as you bend at the knee.
Lower your body as though you’re sitting on an invisible chair until your thighs are parallel to the floor. Drive the movement through your heels to return to the start position.
What muscles do squats work?
In a typical bodyweight squat, the following muscles are worked:
What are the benefits of squats?
As part of your fat burning workout, squats are an effective exercise to build leg and lower body strength. Since they don’t require any equipment (just a little balance!), using your own bodyweight makes them easy to perform pretty much anywhere.
Side plank for 30 seconds
Ah, the good ol’ plank, but let’s put it on the side! Start on your side with your feet tucked together and one forearm directly beneath your shoulder. Keep your core engaged and raise those hips until your body forms a straight line from head to toe.
Hold that position, keep your core contracted and don’t let your hips drop for the allotted time for each set. Repeat on the other side and feel the burn!
What muscles does the side plank work?
As part of your fat burning workout, the side plank is incredibly effective to work the two layers of muscle along the sides of your core. These are known as your obliques. These both protect your spine and help you rotate and bend your body.
How does planking benefit you?
Once you discover the best fat loss workout for women, you’ll never look back! Planking is incredibly effective in exercising the abdominal muscles by engaging all major core muscle groups. This includes the transverse abdominis, the external oblique muscle, glutes and the rectus abdominis.
Each of these groups serve their own purpose, and when performed as part of a fat burning workout they can give huge results!
V-crunch for 30 seconds
Start by lying on your back. Keep your abs brace and lift your legs up to an extended position at a 45-degree angle with your torso. Lift your upper half and reach your arms out straight toward your shins if you’re able. Maintain good posture and avoid rounding your shoulders forward. Keep breathing deeply throughout the movement!
Hold this V-shape for a few seconds, before returning to the start position and repeating! As you get more familiar with this movement, hold the position for longer. As you return to the start, keep those abs engaged!
What muscles does the V-crunch work?
As well as the obvious – your abs! – the V-crunch works to tone the obliques, strengthen your back muscles and pretty much work your entire core. It also strengthens the quadriceps and hamstrings.
What are the benefits of the V-crunch exercise?
As part of your fat loss workout, the V-crunch works hard to target the rectus abdominis, internal and external obliques as well as the hip flexors – all while improving your core. Don’t worry if you can’t perform more than 10 to 12 of this exercise, keep going until you can’t do anymore! Feel that burn, ladies.
Ready for the ultimate fat burn?
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Get the most out of your fat loss workout and unlock your body confidence with Trimtone.