The Ultimate Fat Burning 15-Minute Workout For Women At Home
Due to the COVID 19 pandemic, most of us are stuck at home, and our regular gym routines and outdoor running sessions have been on hold for a while. However, that doesn't mean you have to completely give up on exercise and let all that strengthening and toning effort go to waste. Also, what about the stylish activewear and workout clothes you have lying in your cupboard? They need some airing too, right?
The reality is that women don't need to put in hours of workout to remain in good shape, lose weight, build strength, tone up and boost their overall health. You might be surprised to know that it is very much possible to do an intense calorie and fat burning workout at home by sparing only 15 minutes daily! How awesome is that?
So, how you may ask does that work? The key to achieving success in 15-minute workouts is to do as many compound exercises as possible. These basic moves combine two different exercises and fire up several muscle groups in your body in one go!
Below we have shared an example of one such full-body workout that will make you feel extremely good about yourself even during this lockdown and help you start your day on a super energetic note.
What You Need
A set of light dumbbells (3 or 5 pounds) and a set of moderate weight dumbbells (10 or 12 pounds) will round out your workout.
Any workout clothes that you find comfortable - workout crop tops, sports bras, workout pants, or gym shorts. The more intense your workout, the more compression you want.
Some Guidelines Before You Begin
Each exercise needs to should take 10 to 15 times. Take a small break in between each set. The entire circuit needs to be repeated three to four times, and you need to do these exercises at least 3 to 5 times each week.
Before you get into this circuit routine, it is essential to do a few warmup exercises to get your heartbeat up.
One of the best ways to warm up your entire body is to do on-the-spot running, jumping jacks, or skipping. For on-the-spot running, stay in one place and drive alternate knees up towards your chest, while pumping your arms in a fast motion. Do this for about 20 to 30 seconds and then take a 10-second rest. Do four sets for the warmup. A more advanced alternative is jumping squats.
Next add the plank. If you don't know how to do one, here are simple instructions you can follow to incorporate them into your daily routine. Get into a basic push-up position, and with the support of your elbows (place them down on the mat shoulder-distance apart, keep your upper body raised. Your lower body and chest should be slightly above the ground (avoid any sagging or lifting of the hips). If you're doing a plank for the first time and find it difficult to hold for a longer time, then it is okay to widen your feet a bit for the extra support. The closer your feet, the more challenging the exercise will be. Hold the plank for at least a minute. Do two sets as if possible.
1. Shoulder Press + Squat
Take a dumbbell in both hands and position your arms close to your shoulders. Now squat down and rise slowly, and push the arms overhead simultaneously.
2. Single-Arm Row + Lunge
Begin with the left leg ahead and the right one at the back. Hold a heavy dumbbell in the right hand, and keep it close to you. Now you need to place the left hand against the left thigh and bend your knees, going into a lunge position. As you begin extending the legs to stand, raise the right elbow, but don't allow it to leave the side of your body.
Do about 10 or 12 reps before switching sides.
3. Bicep Curl + Deadlift
Take a dumbbell in both hands while standing. Keep your feet shoulder-distance apart. Slowly start sitting back while lowering the weights, taking them down to your shins (don't move them away from your legs).
Protip - Curl up your hands, like a bicep curl, as you begin to stand up.
4. Upright Row + Curtsy Lunge
Keeping your arms next to you, hold a lighter dumbbell in both hands. Firmly place the left foot, either on a mat or other steady surface. Take a step back with the right foot, slightly towards the left side. Curtsy while bending the right knee.
Now step back with the left foot keeping it in line with the right one, toes pointed forward. Do a single upright row by lifting your elbows. Now make a curtsy lunge with the alternate leg. You need to do about 10 or 12 reps for both sides.
5. Headbanger + Bridge
This exercise requires lying on the back with the knees bent. Your arms need to be extended above your chest. Hold a dumbbell in both hands. Press your feet to the ground and raise your hips to form a bridge. Now while keeping your elbows bent, get the weights closer to the ears on either side. With your arms extended, lower your hips. Repeat this exercise about 10 or 12 times.
a proper cooldown will lower the heart rate and calm the central nervous system. stretching when your muscles are already warmed up will make it so they aren't as stiff and is ideal for improving your flexibility.
You do not need to restrict yourself to these five or seven odd exercises only. There are plenty of great 15-minute workouts that you can do by changing or switching things up just a little bit every other week. This will keep you motivated to stay on track with your home workouts, and you'll also see great results. For instance, you can replace jump squats or on the spot running with mountain climbers every other day or do walking lunges if bored of the standing ones. Just get into your trendy athletic wear ladies and pump up to burn those calories!