An Awesome Fat Burning workout that you can do in under 30 minutes

by webadmin_girlexercising

Mar 27, 2019

Entire Body, Exercise

After a long day at work, school, or taking care of the kids, it’s difficult to find time to exercise. These six simple and effective exercises will tone your upper and lower body in less than 30 minutes.

What’s the Fat Burning Workout?

The magic 6 exercises for a quick 30 minute total body workout are:

Lunge
Curtsy Lunge
Side Curls
Back Fly
Deadlift
Triceps Kickbacks

The great thing about these 6 exercises is that they target your entire body from top to bottom.

How much weight should I use?

Weights are optional. I recommend using a 5 pound set of dumbbells but beginners can start without any weights. If you don’t own dumbbells, you can start with a 16oz bottle filled with sand for resistance.

To learn how to make your own weights at home, read the “What if I don’t have any weights” section in my Standing Workout to Get Flat Abs post. You can make them from just about anything that can hold a liquid.

How many repetitions do I need to do?

You should try to do 8-12 repetitions of the 6 exercises and three sets. Focus on your posture (head and neck straight) and keep your core tight. Go slowly through each movement. If you are not flexible enough to complete a repetition, do not force your body.

How to perform a perfect lunge

Lunges are the basis of most legs and glutes exercises.

For this exercise, begin in a standing position, placing your hands on your hips.
Take a large step forward with your left foot, landing on your left heel, and lower down toward the ground. Allow both legs to bend to approximately 90 degrees.
Return to your starting position.
All of this counts as a single rep. Do this rep 15 times.

Throwing Lunge

How to perform a Curtsy Lunge

For this exercise, begin in a standing position, placing your hands on your hips.
Take a large step forward with your left foot, landing on your left heel on the outside of your right leg, and lower down toward the ground. Allow right leg to bend to approximately 90 degrees.
Return to your starting position.
All of this counts as a single rep. Do this rep 15 times.

How to perform a Side Arm Curl

Frequently asked questions about these 6 exercises

What part of the body does this workout?

Total Body

Do I need any exercise equipment for this workout

We recommend a kettlebell or dumbbell for this exercise. If you do not own any weights, you can start with no weights

How many repetitions should I do for the best results?

Target 8-12 repetitions for each exercises.

Remember that proper form is the most important aspect to concentrate on as you gain strength. Make sure to move your body smoothly through all of the movements described above.

How many sets should I do?

4-5 sets

How much rest between sets?

30-60 seconds per set

How many times per week should I do this exercise?

2-3 times per week

Discover How To Get In The Best Shape Of Your Life in only 12 week, no equipment needed.

Disclaimer

This article is for informational purposes only. It is not medical advice and should not be used or interpreted as such. You should always consult a medical professional before making drastic changes to your diet and physical exercise