Name: Playbook - Izabela Siuda - 30-min Fat Burn Workout for Women at Home. No Equipment
Uploaded: 2024-04-26T10:20:09.148Z
Duration: 30 min
Description: 30-min Fat Burn Workout for Women at Home. No Equipment

These are exercises that help women lose weight by burning fat. You can do them at home without needing any special equipment.

Effective total body workout that will help you burn unnecessary subcutaneous fat. 

Interval training will make you burn calories not only during exercise, but also around the clock!

Level: intermediate

- Start by standing with your feet together
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Begin standing with your feet wider than shoulder width apart
- Squat to the side with the other leg straight 
- Stand back up
- Complete desired reps then repeat on the opposite side

Lateral lunge

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position and kick forward

Reverse lunge with kick

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Stand in a staggered position with both fists guarding your face
- Punch with your front fist while blocking your face with the other hand
- Punch with your other fist while rotating your hip forward. Repeat the move.

Punches

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat
- Repeating the sequence

Prisoner squat

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Begin in a push up position on your knees, hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

Knee push-ups

- Push your hips back as you come down
- Reach parallel and explode jumping up

Jump squats

- Start in a high plank position
- Rotate slightly, hopping to one side and kicking your bottom leg through
- Repeat to the opposite side
- Working back and forth for time or reps

High plank break dancer kicks

- Begin with feet shoulder width apart 
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and explosively jump up and to the side, repeating back and forth

Lateral jump squats

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and kick it forward
- Repeating back and forth for time or reps

Crab toe touches

Standing bicycle crunches

- Stand with your feet shoulder-width apart and your hips low
- Push through the balls of your feet and run in place quickly
- Increase the speed if you can

Quick feet

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

Elbow plank rock (forward to back)

- Lying on your back 
- Tuck one knee towards your chest
- Use your hands to pull the knee close to your body
- Breathe deeply through the stretch

30-min Fat Burn Workout for Women at Home. No Equipment

More workouts from Izabela Siuda