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If you are looking to get rid of that extra belly fat and you don’t know where to start I’ve got good news for you – this article will go right down your street.
So stop looking for the magical solution to a lean body and keep on reading.
We’re going to share an easy to follow the workout routine, designed specifically for beginners who want to start getting more active and lose some weight, but don’t really know how to mix and match different exercises.
First and foremost, before we get into this let me just tell you that there are no weight loss shortcuts.
Getting in shape takes time and effort.
All those programs or products that tell you otherwise are a complete scam.
So this will not be a “how to lose fat overnight” type of article.
Here we’re going to outline what you actually need to do in order to change how your body looks.
Science Behind Fat Loss
Don’t worry, it’s not really that scientific and we’re not getting into too much detail anyway.
But I just want to lay the cards flat on the table with this because there is so much misleading information out there.
Weight loss or weight gain is all down to calories in versus calories out.
It’s simple physiques – thermodynamics to be more specific.
You lose weight when your body burns more calories than you eat – this is called a caloric deficit.
And you gain weight when your body burns fewer calories than you eat – this is called a caloric surplus.
Yes, that’s all there is to it.
It doesn’t matter what foods you eat, at what times you eat or how many times you eat each day.
It’s all as simple as calories in versus calories out.
Of course, this is an oversimplified overview of how things work but it will do for the purpose of this article.
So, if your goal is to lose weight you will need to place yourself in a caloric deficit.
You can do that by eating less or by burning out more calories.
The focus of this post will be on the latter – burning more calories.
But a healthy and balanced diet is extremely important as well, so keep that mind as well.
Now that we got that out of the way, let’s get started.
Fat Burning Workout Routine
The workout we’re going to present below is a full body workout which will activate all the major muscles in your body while putting more emphasis on burning fat and losing weight.
So the workout will be focusing a lot on your legs because your quads and hamstrings are the largest muscles of the human body and they will eat up much more calories than any other muscle group.
Nevertheless, this routine will also work your chest muscles, deltoids, back muscles, arms, but also your abs and core muscles.
In this workout will do 7 different exercises for a specific number of repetitions.
Rest for about 30-60 seconds between each exercise and once you are done with the last exercise, repeat the whole routine 4 times.
Each exercise comes with an instructional video walking you through how you should perform it, so make sure to check that out as well.
The way to burn more calories (and therefore lose more fat) is to increase your heart rate.
That should be your main goal during each and every workout that you do.
Oh, and since we are at it, let me tell you that you can really target where you will lose the fat from.
You just lose it all over.
This has a lot to do with genetics in fact.
Some people hold more fat on their belly, some on the lower back and maybe some on their legs.
So doing 500 crunches will not cause you to lose fat around your midsection more.
When you start losing it, you will lose it all over, pretty much equally (again, depending on your genetics).
OK, so getting back to the workout, ideally you want to do this at a time during the day when your energy levels are up.
For most people, this would be during the morning, but if you are not a morning person, you can do it whenever you feel like it.
Drinking a cup of coffee or even using a pre-workout can help you perform better.
Better performance will mean more calories burned after all.
When it comes to working out, you always need to start by warming up.
This will get the blood pumped up into your muscles, your joints are getting lubricated and this way you will minimize the risk of injuries during your workout, but you will also improve your performance.
Do at least 5 to 10 minutes of warm-up exercises.
These could be light jogging or maybe brisk walking on the treadmill.
Also, do some stretching if you feel that your joints are a bit stiff.
This is one of the best cardio exercises you can include in your routine.
It works out mainly your shoulders and glutes, but it’s an awesome exercise to get movement in both your upper and lower body.
So the starting position for this exercise is standing up with the legs shoulder width apart and with your arms in a neutral position.
From there do a small jump and widen your legs and bring your arms close together above your head.
Then jump back into the starting position and keep doing that for a total number of 20 repetitions.
The key thing you want to pay attention to here is the way you are activating your muscles.
First and foremost you should feel this exercise working out your shoulders and also your glutes.
Keep your knees slightly bent at all times.
This will take away your body weight from your knees and put it all on your glutes instead.
Another important thing is to land on your toes, not on your heels when you are jumping up and down.
This will prevent potential injuries in your ankles.
Jumping Jacks instructional video:
The second exercise is the squat.
This is one of the best exercises you can do for your lower body.
This exercise will hit your quads, hamstrings, and glutes pretty darn hard.
You can do this using your body weight only or you can add more difficulty to it by holding a pair of lightweight dumbbells or even put a barbell on your back if you want to really spice things up.
If you are using weights though, pay extra attention to your form to avoid any back injuries.
Starting positing is standing up with your legs shoulder width apart.
Keeping your back straight and your eyes forward go down by flexing your knees.
Go down to the point where your hip joint is slightly lower than your knee joint.
Once you’ve reached that position start pushing up through your heels and get back to the starting position.
Do anywhere from 15 to 25 reps depending on how good your conditioning is.
Obviously, if you are using weights you want to do fewer reps, but try to aim at doing at least 12-15 reps.
Squats instructional video:
Next, we have an upper body exercise which will hit your chest muscles – the push-ups.
Starting positing is with your hands flat on the ground shoulder width apart (or even a little bit wider).
Your shoulders should feel comfortable in this position.
Keep your head in line with your spine and slowly go down by bending your elbows.
At the very bottom position of the push-up, you want your chest to be just one inch or two from touching the ground.
From there push explosively through your palms until you are back to the starting position.
Try aiming at doing 10 reps.
If that’s too hard for you, do the pushup variation where you have your knees on the ground.
This will take some weight off your chest and arms, making the exercise a bit easier.
Control the movement at all times and focus on activating the chest.
It’s ok to feel this exercise in the triceps too, but you mainly want to feel it in your chest.
Push-up instructional video:
The fourth exercise is going to be really taxing on your cardiovascular conditioning.
The mountain climber is one tough cardio exercise which focuses you your abs and core muscles, but it also hits the shoulders, triceps and leg muscles.
Starting position is pretty similar to the push-up starting position.
The only difference is that you want to have your palms sitting on the grown slightly lower than your shoulders level.
This will help with maintaining proper form throughout the movement.
From there you start bringing one of your knees in towards your chest while keeping your hips in the same position.
Then all you need to do is alternate your legs.
The faster you go the more intense the exercise will be.
Keep your core nice and tight throughout the exercise.
Do these for a total of 30 reps (15 reps on each leg).
Mountain climber instructional video:
Taking things one step further, we are going to be doing some box jumps.
This exercise will get you sweating really fast, its super intense and it’s going to give you an awesome leg workout.
You should feel it primarily in your quads, but the glutes and hamstrings are getting hit pretty hard as well.
The box jumps are very similar to a normal squat, except the fact that you go up much more explosively and jump on a box in front of you.
Now, the height of the box will determine how difficult this exercise is going to be.
For a beginner, I recommend using a box that is around 10 inches, but once you get more advanced you probably can use 30 or 36 inches boxes.
So you are starting from a squat position and instead of just stopping at the top of the movement you jump up on the box.
When you land, don’t forget to flex your knees and attenuate the jump.
This will protect your knee joints, but it will also work out your legs more.
Getting off the box can be done by either jumping down or simply stepping down.
Aim at doing 12-15 reps.
Box Jumps instructional video:
This one will target the abs and the core directly.
The starting position is laying on your back and bring both knees up off the floor while keeping everything in your core nice and tight.
Really focus and activation all your core muscles.
Put your hand behind the head and open up your elbows.
From there, bring your upper body towards your knees, but use strictly your abs to do this.
Don’t use your hands to bring your head and torso up.
This will take away some of the tension from the core and it can also potentially cause injuries in your cervical spine.
Then, one leg goes in towards your torso as the other one goes out.
If you are having trouble finding your balance you can keep your hands around your, flat on the ground for more stability.
This will make the exercise a tiny bit easier to perform, but definitely to this variation if you can’t do it the regular way.
Do 30 reps – 15 per each leg.
Bicycle Crunches instructional video:
Lastly but not least, to finish this fat burning exercise, we are going to go some jump rope.
This exercise is super fun do to and it’s also one of the best forms of cardio you can do.
If you’ve never done this before it will probably take you a little time to get the hang of it, but once you do you’ll love it.
Alright, so the first thing you want to check out is the length of the jump rope.
Check this by standing on it with your feet shoulder width apart.
The ends should be around your chest level.
A few key points to keep in mind here is that most of the movement of the jump rope is on the wrist, not the entire arm.
Start off by doing just some basic jumps and get creative with it once you a get the hang of it.
Common variations include double jumps, single leg jumps, alternating jumps, cross-jacks and so on and so forth.
This exercise will hit mostly your legs, but your shoulders will be doing quite a bit of work as well.
Do this for at least 1 minute.
Jump Rope instructional video:
So there you have it – 7 exercises which you can do at home, no gym equipment need.
Just remember to keep an eye on your form and actually focus on contracting those muscles.
Don’t just go through the motions.
Put in the work, get that heart rate up and you’ll be starting to lose fat in no time.
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