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3 Perfect Fat Burning Workout Plans to Lose Weight at Home for Women

Here are the best fat burning workout plans to lose weight at home for those who want to lose weight, to make muscles or just to be in good shape.

This article represents three strength workout, each of which works through all muscle groups, cardio at the gym and two circular ones. How to combine them depends on your goal.

Fat Burning Workout Plan to Lose Weight

Combine strength and cardio

Hereby, this moves will allow you to consume more calories while exercising and strengthening your muscles and losing weight to look even cooler.

To achieve your goal, allocate your time for 3 strength training and 2 cardio sessions per each week.

It can be of two different ways: 30–60 minutes on cardiovascular machines or 20–30 minutes of intensive circuit training if you are not ready to go to the gym five times a week.

How many exercises to do

Unless otherwise noted, do 5 sets of 6–12 repetitions.

How to eat

Create a calorie deficit: spend more than you consume.

You can also read special workout for glutes:

Best Glutes Workout for Women – Butt Exercises at Home

Fat Burning Workout Program for ladies who also want to build muscle

If you do not have extra pounds, eliminate cardio exercises and focus on strength training. Per week, plan 3 such workouts with a rest of at least 48 hours between them.

How many exercises to do

Unless otherwise noted, do 5 sets of 6–12 repetitions.

How to eat

Add more protein-rich foods to your diet, or buy powdered protein. To grow muscle, you need to consume 2 grams of protein per kilogram of body weight.

Training program for girls who want to be in good shape

You need cardio and strength exercises. The first will help become more enduring, bleed the heart and breathing. The second will make it stronger. Per week count on 3 strength training. At the end of each for 15–20 minutes, work out on cardiovascular machines.

How many exercises to do

Unless otherwise noted, do 3 sets of 6–12 repetitions.

How to eat

Try to stick to a healthy diet, eat more vegetables and fruits and at least 1.8 grams of protein per kilogram of body weight.

If you have problems with the cardiovascular system or the musculoskeletal system, consult your doctor before going to the gym. If you have old injuries, back problems, pain in the joints, it is better to find a good trainer.

Warm-up Exercises

Regardless of the program, each strength training begins with a warm-up. It must be performed in the following order:

  1. Twist the joints of the arms and legs 10 times in each direction, make the bends and turns of the body and neck.
  2. 5–10 minutes of light cardio. Any suitable simulator will do track, stepper, ellipse, exercise bike. If everything is taken, jump rope.
  3. In addition, before each exercise with a large weight, an additional warm-up with a small one is needed. This will prepare the target muscles for work and save you from injury. For example, if you are going to squat with a barbell of 50 kg, do it 5 times with a neck, then 3 times with 30 kg and 3 times with 40 kg. Only then proceed to the main load.
  4. Pick up the working weight so that the last repetitions in the approach are hard, but without changing the technique: jerks, skewed backs, and unnecessary bends. If they appear, take the weight easier or reduce the number of repetitions.
  5. Rest between approaches 60–90 seconds, between exercises 1–2 minutes.

According to other experts we can make a lift of best moves:

  1. Goblet Squat
  2. Step-up
  3. Bear Crawl
  4. Thruster
  5. Jackknife Sit-Ups

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