Share on facebook
Share on twitter
Share on pinterest

Rowing Dumbbell, Burning Calories and Body Fats in 20-minutes workout!

Rowing-Dumbbell-Burning-Calories-and-Body-01

Rowing dumbbell is a really savior when it comes to calorie crushing. When doing exercise and different workouts, we are burning calories. That is why we are choosing exercises that can quickly burn our calories and, of course, body fats.

Rowing dumbbell is an ideal workout if you want a quick calorie-burning exercise. When we think of burning calories, the first thing that comes to our mind is going to a gym, and nothing is wrong with that. That is the right choice because surely you can achieve the goal of burning some calories fast is using the equipment.

Rowing-Dumbbell-Burning-Calories-and-Body-02

Dumbbell is one of the many types of equipment that you can use when doing a workout. The combination of this equipment with different routine exercises can give you a significant improvement. It builds muscles in your glutes and legs while burning calories and body fats.

So if you aim to increase muscles and doubling the burning of calories and body fats, you should try the rowing dumbbell.

In rowing dumbbell, let us set the rounds in 8. These rounds include rowing and thrusters. But this should be performed in 20 minutes.

What is rowing dumbbell?

Rowing dumbbell is a core exercise, and this drive can make as much as 30% of your arms and 70% to your legs healthier. Also, control in breathing is essential when doing rowing dumbbell. Consistency is also crucial as you go along.

The repetitions of 8 times should be done with consistency.

  1. Your starting position is resting the dumbbells on top of the shoulder. The force should come from your legs.
  2. Then hold the weights with your arms alone.
  3. Braced the core to control yourself down into the bottom while in the squat position.
  4. After that, drive it up with power and let your legs send the weights up and lockout of your arms.
  5. Then sink straight into your next repetition.

Advance Dumbbell Workout

Other rowing dumbbell workouts can help you achieve your goals. Here are the top dumbbell workout guides for you.

Barbell Row

brbell-row-ahsfk

  1. Your starting position is holding a barbell in width the same as your shoulder. The barbell should be overhand grip.
  2. Then bend your knees slightly while bending over with your torso parallel to the floor at 45 degrees.
  3. Your next move is with the bar hanging straight down toward the floor while your arms are extended. Make sure you bend your elbows to contract the back muscles to pull the bar up to your stomach. Just keep your torso in the same position.
  4. Lower the bar back slowly and your arms in an extended position.

Why this workout?

The barbell row works the muscles in your stomach, which will make your body stable. By pulling the bar with force, it creates muscle contraction in your body. A classic workout for your back muscles, but it also gives strength to your torso.

Reverse-Grip Barbell Row

  1. Your starting position is the same as the standard barbell row. But this time, the underhand grip is on the bar. 
  2. Then bend over your waist into a 45 degrees position. Start with your arms hanging towards the floor while pulling the bar to your stomach.
  3. When you lift, maintain the angle throughout. Squeeze the contraction at the top and lower back down slowly. 
  4. Make sure your elbows are close to your body.

Why this workout?

This workout is one of the practical exercises for athletes as it hits more the lower lats than another overhand grip. It also makes a secure connection between muscles and minds. It is an excellent exercise for back muscles.

Single-Arm Dumbbell Row

singlearm-8742-dumbbell-row

  1. You may start this workout by bending one knee with a hand on a bench opposite. Your hand should hold a dumbbell. 
  2. With your back level with the floor, start to bend over at the waist. Your head should be pointed down, but the dumbbell should be hanging straight toward the floor. Make sure to keep your arm extended and your palm facing in.
  3. Then keep your chest on the ground while pulling the dumbbell up to your waist. It will contract your back muscles, and your elbows bend.
  4. While reaching the top, squeeze your shoulder blades together and lower the dumbbells slowly. It should be like your starting position.
  5. Afterward, switch arms and repeat the routine from the beginning.

Why this workout?

This workout is set to have isolation in each arm. The rowing dumbbell provides a maximum range of motion but allowing you to focus on the weaker side. Meaning, this workout addresses imbalance issues. Unlike other exercises, the single-arm dumbbell row is using a bench for support. So you do not need to worry about your torso. Just remain focused on pulling weights and reduce injuries to your lower back.

Incline Bench Row

  1. Your starting position is lying facedown on an incline bench. Make sure your feet are on the floor while holding a pair of dumbbells.
  2. Then your arms should be hanging straight toward the floor, and the palms are facing each other. Also, keep your elbows extended.
  3. While in this position, make sure your back muscles are contracted to lead your elbows and pull the dumbbells straight up.
  4. Before reaching the top, squeeze your shoulder blades while your dumbbells are in the midsection. 
  5. Afterward, lower the weights to the start position.

Why this workout?

Rowing dumbbells in an incline position will maximize the isolation in the muscle group. Also, in this position, the legs are positioned in the right manner for your knees to bend. So balance will not be an issue in this rowing dumbbell workout.

Sharing My Thoughts

Doing some workout makes your body burn some calories and body fats. The rowing dumbbell can be a little complicated, but the results of this workout and alike can help you attain the body shape you need. A fit and well-maintained body cannot only be achieved with exercise but with a proper diet as well.

Yoga HIIT Workouts – The Best Combination of Exercise for Better Results

Yoga-HIIT-Workouts-12210

Yoga HIIT workouts, or high-intensity interval training, are a combination of yoga poses and high-intensity interval training (HIIT), which strives to achieve better results. Do you know the feeling of intense for your heart rate yet satisfying? This combination, yoga HIIT, can give your body a difference from inside and out.

Yoga HIIT workouts are intense routines, which include cardio, running, weights, and yoga poses. For some, yoga is a lame exercise compared to weight lifting and cardio workouts. But hear me out, I have tried the yoga HIIT workouts to build strength and noticed the results.

Yoga-HIIT-Workouts-The-Best-Combination-01

The results I got when doing yoga HIIT workouts are far from what I have imagined. The visible results I have seen gave me the courage to do more and continue as regular exercise.

So, where did I learn it? At first, I admit to encountering different troubles and difficulties. Especially doing the intensity interval training at the hips, arms and legs, it will give your heart rate a jump start like a ball bouncing on the ground. Adjustment of the body like your arms and your hips, with the strength and coordination, are the first you will meet.

If you notice your body in the difficulty of breathing, rest for one minute, inhale and exhale to five breaths, and return to your starting position. Look and feel the amount of time you will be spending if you are doing a downward dog exercise to the floor.

My first try at yoga poses at home were beginners’ moves. With the help of video tutorials, I managed to perform different poses. Then I started looking for another set of workouts. I started looking at cardio conditioning and strength exercises, and there I came across the HIIT.

So when I am already doing HIIT, I include yoga poses as cooldown routines. It is the right combination if you want to relax your body after the cardio and strength workouts. Other than cooldown, I also tried doing yoga poses as a warm-up to HIIT. Guess what? It works perfectly, and I never regret doing yoga HIIT workouts.

So why do the yoga HIIT workouts?

The yoga and HIIT workouts are the opposite. As you can imagine, I explained that I applied yoga poses as warm-up and cooldown to prevent injuries. You must listen to what our body needs. Is it strength or cardio or just basic yoga poses? Can you do it if you switch your legs then switch sides? Can you calculate the percent of your maximal heart rate to build strength and return your entire body and go to starting position without injury?

Knowing this is important to get the benefits from your yoga routine by integrating calories on each exercise for cardio yoga workout. The workout consists of the sequence and practice of different exercises such as lunge and plank using equipment like kettlebell can burn fats, and increase stamina and the flexibility of muscles.

But sometimes, those who performed yoga develop injuries. And you know why is that? Wrong pose and you ta end to push your body too hard at the first session.

When I first did the yoga HIIT workouts, I practiced being careful, especially during the first session. It is essential to find the technique. Proper breathing is necessary to do the yoga HIIT workouts successfully. Keeping yourself calm will help you perform the yoga HIIT workouts.

So how can you manage if you do HIIT workouts from the beginning?

For some that HIIT workouts have been the exercise, in the beginning, it will not be easy to adjust to a new workout routine. It is like the opposite of what I did, and since I am aware of how a yoga lesson can make to your body, here are the yoga poses you can do.

The Warrior II

Warrior-II432For some that HIIT workouts have been the exercise, in the beginning, it will not be easy to adjust to a new workout routine. It is like the opposite of what I did, and since I am aware of how a yoga lesson can make to your body, here are the yoga poses you can do.

So how would you do it?

  1. Stand back with your left foot into a wide stance.
  2. Turn your left foot in 45 degrees while opening your arms.
  3. With your arms open, put your right arm forward in line with your right toes then your left arm behind you.
  4. After that, bend your right knee to lower your hips. Make sure you keep your back leg firm and your back straight.
  5. Then reach through your fingertips to opposite walls and stay still for three to five breaths.
  6. Repeat this on the other side.

For more advance of a yoga pose, you can do the following:

  1. While your both feet parallel to the short edges of the mat, inhale and stretch your arms overhead.
  2. Then exhale and swan dive into a forward fold. Make sure your hands do not touch the floor. You use a yoga block.
  3. While in this position, shift your weight in the center of your feet. Slowly, lift your kneecaps, and release the crown of your head toward the floor.

Eagle Arms with a Twist Yoga Pose

eagle-arms-forhips-t564There was a time when I needed to have a good stretch with my shoulder and upper back. HIIT workouts, when you are not used to it, you will need a good stretch before and after the session.

  1. Stand as your starting position while bringing your left arm under your arm. So the position of your elbows is hooked.
  2. Then slide your left palm up to your right palm.
  3. After that, inhale and lift your elbows. Make sure you exhale and fold forward your elbows toward your belly button.
  4. Repeat the breathing five times and switch your arms.
  5. Then from the fold, place your left hand under your head on the floor or a block.
  6. Inhale and lift your right arm toward the ceiling. Make sure your right hip is not reaching up or back.
  7. With your strong legs, maintain as well your breathing pattern about five rounds and switch sides.

Tree-like Yoga Pose

Yoga-HIIT-Workouts-The-Best-Combination-03Like other yoga HIIT workouts, you can do a pose called a tree. A tree-like yoga pose is a challenging routine. I tried this one time to work on my core stability, balance, and strength. It also helps to keep my hip and chest balanced. When I achieved the results, I started to include this pose once in a while during my yoga HIIT workouts.

  1. Your starting position is standing tall, your thighs and abs are engaged.
  2. Then shift your weight to your left leg and bring your right foot into the side of your left ankle. Make sure you avoid knee joints.
  3. Afterward, bring your hand to your chest and lift them over your head slowly. It will look like branches are growing toward the sun.
  4. While doing this, make sure your left thigh is engaged and lift out of your left hip.
  5. Then relax your shoulders while standing tall and uplifted.
  6. Try holding your breath 3 to 5 times before switching the legs.

Yoga-HIIT-Workouts-The-Best-Combination-02

Bridge Yoga Pose

If you want focus strength to your legs, glutes, and back, try doing the bridge yoga pose. This pose will open your front hips and chest. How to do it?

  1. In this yoga pose, you will start by lying down on your back while bending your knees to put your feet on the floor.
  2. Then, stretch your fingertips toward your heels and take a gaze towards your knees.
  3. Inhale and begin to lift your hips, one at a time. It will keep your shoulders on the floor.
  4. Exhale while lifting your chest and hold your breath for three to five times.
  5. Then roll down to your back and repeat twice for the best result.

What can we say about it?

Yoga HIIT workouts are the exercises you should do if you want to achieve the best results to get physical fitness and improve mental health. Strength and balance are essential for daily activities. Combining these two exercises, you will gain more benefits than normal HIIT or yoga workouts.

Pilates for Men to Fine-Tune those Muscles without Getting Injured

Pilates-for-Men-to-Fine-Tune-those-Muscles-01

Pilates for men holds plenty of benefits though there are challenges that may be hard to overcome. But there are some ways to do pilates for men without getting injured. Pilates workout can help your body to fine-tune the performance.

Pilates for men are movements which are concentrated but help your workout performance. This kind of workout can help you in many ways. Not only when you exercise, but in your daily routine, pilates for men can help your body feel better.

There are plenty of ways on how to do pilates for men, and you can see the difference. But knowing the benefits of doing this exercise will make a significant impact on your body.

Pilates-for-Men-to-Fine-Tune-those-Muscles-002

Benefits of Doing Pilates Workout

Muscle Development

In doing exercise, not all muscle groups are being taken care of. Some of your muscles used in daily movements are more durable than other muscle groups. In this case, the pilates for men’s workout will work for other tissues that do not get a lot of attention in daily movements. It also builds muscles which are disregarded during lifting.

Increase Muscle Flexibility

3rdptAkc2Hr3When doing a pilates workout, the focus of this workout is to focus on how muscles can be stretched to prevent injuries and strains. The pilates for men also ranges of motion.

Develop Core Strength

Pilates is crucial as it is also performed to build strength to your core. The power movement in your limbs. The actions hit your abdominals and ab muscle, which turns out to develop a six-pack.

While it strengthens the core, it also affects the pelvic, which helps most men to control this particular part of the body.

Proper breathing

Aside from muscle development and improvement of certain muscle groups, like other workouts, pilates improves proper breathing. Increasing focus on disregarded muscle groups, adequate breathing also considered being one of the benefits of pilates for men.

How to Perform Pilates for Men Workout

After knowing the impact of pilates on the body, here how you can get to start doing this workout, for a starter, the fundamental Pilates movements should be the routine. Improving spinal mobility, core strength, and postures are on top of why pilates for men is essential. Then, going to the next level of routine for pilates. This development brings better and powerful results after doing pilates for men.

Curling The Pelvic

Step 1: Lying on your back with arms by your sides is the starting position.

Step 2: Then inhale to prepare and press down into the floor. Exhale as you tuck the pelvis, making it lifts your tailbone off the mat.

Step 3: As you lift, squeeze the glutes to achieve a straight line from knees to shoulders and hold this for 3 seconds.

Step 4: Then reverse the movement by rolling down slowly and beginning with the spine until tailbone.

The pelvic curl is one of the pilates for men, which helps you to make a simple movement into more complex with flexibility and strength. The improvement of mobility will be the focus, which allows the additional movement of the spine.

Changes for Leg

Step 1: Your starting position is lying on your back. Bring one leg up, keeping your arms down by your sides. Make sure your legs are in the 90-degree place.

Step 2: Then, draw your abdominal muscles while maintaining a neutral spine. But do not arch your lower back.

Step 3: A tap to each toe gently and make alternate legs by hinging at the hip.

Step 4: For the final step, extend each leg straight and hover above the mat.

Why this workout? This routine can help your core strength. Pilates for men affects the core muscles if leg exercises are appropriately done. And let us not forget the arms.

Spine Twisting

Spine_twisting_poseweyw4eabStep 1: Lie on your back with legs in what we call a table position where your knees together, arms outstretched to the side with palms up.

Step 2: Draw abdominal muscles in and rotate your legs gently to one side keeping knees stuck together. It will cause your hips to lift off the mat.

Step 3: Return to the center and perform over again to the other side.

This workout can make a big difference when you are doing it correctly. A rotational component can make pilates for men productive to improve flexibility.

Lifting Chest

Step 1: Your first thing to do is lie on your back and make sure your hammock your head with your hands. Try to relax the neck when you do this.

Step 2: Then inhale and exhale while lifting your shoulder blades off the mat. When doing this, you have to use your abdominal muscles and not the neck.

Step 3: After that, rotate to one side gently. Do the same for two more times. Rest between sets.

It is one of the pilates for men for your abdominal muscles. The movements like obliques maintain a contraction of your muscles while rotating side to side.

Extending your Back Capability

Step 1: Lying on your stomach while drawing your abdominal muscles towards your spine before lifting the head and chest off the floor.

Step 2: Then keep the neck standing up while reaching your fingers down towards your toes. It will bring your shoulders back and together.

Step 3: Afterwards, the force should be working with your shoulder blades and upper back. Avoid doing some work to your lower back.

When you do this kind of routine, it has a different effect on your body. Most of the workouts are being done in front of us. But this routine will get your back in shape.

Sharing My Thoughts

While others are doing a workout, pilates for men can be the savior if you want more strength and flexibility. The results of the exercise can be perfect when proper repetition, rest, and sets of the routines are delivered.

For starters, pilates for men’s workout should start performing the basics. Then gradually increase conditioning if the body can endure more complex routines.

Yoga at Home, Yoga for Everyone – The Complete Routines for Beginners

Yoga-at-Home,-Yoga-for-Everyone-01

Yoga at home should not be taken for granted as an easy workout because yoga can do a lot of things in our health. To be fit and ready, your physical, emotional, and mental health should be prepared all the time. Caught in the middle of a pandemic crisis is not a joke.

Yoga at home has no difference in doing a workout at home. Well, yoga, technically, is a form of exercise, but it doesn’t require lifting of equipment. Yoga is all about your body – how you move, think, and the combination of it.

Entering a yoga world can be daunting. In my case, I cannot decide whether to make yoga at home a big deal. There are many forms of yoga, and I tried each one of them to determine what will be my yoga at-home routine.

Yoga-at-Home,-Yoga-for-Everyone-02

You see, I am new to this thing. I heard and watched some videos about yoga. Well, I knew little about breathing exercises for yoga. But doing yoga is not that simple as it seems. There are plenty of gyms and studios for yoga exercises. But this time, it will be different because these places are close due to the pandemic, so my starting point is doing yoga at home. Online videos for tutorials are my backbones in yoga. If I have some questions, I asked my friend of mine, who is a yoga instructor. Well, lucky for me.

My friend, Yula, has been in yoga exercises for a very long time. She knows the dos and don’ts in doing yoga. As now that most workouts are being performed at home, Yula prepared some yoga routines to be done at home.

Essential Yoga at Home Routines

Hatha

Yoga-at-Home,-Yoga-for-Everyone-03One of the yoga at home you can start with is Hatha. Hatha yoga uses a combination of body posture (asanas), breathing (pranayama), and meditation (Dyana). These three postures aim to invigorate both your mind and body. 

Since this is the start of every yoga routine, it is known popularly for the slower-paced practice. The focus of this yoga at home is breathing and basic poses. That is why, properly doing this routine will make the next yoga easier to perform.

Vinyasa

After making yourself familiar with yoga body postures, breathing, and meditation, you will have to face the vinyasa. The vinyasa is called flow yoga because of understanding the fluid transitions between poses. So the critical thing in this routine is the breathing to synchronize with the movement.

Bikram

No sauna? Well, this yoga practice should not bother you if you are doing it at home. Bikram can be considered as yoga at home as long as you perform it in a place like a sauna. 

Traditionally, a Bikram is performed in a sauna-like room with at least 40 degrees Celsius and 40% humidity. The heat allows us to dig deep into the stretches while doing yoga. Each movement in this yoga builds stamina and flush toxins from the body through intense perspiration. 

If you are a pregnant woman who loves to do yoga at home, avoid this one. Also, those with heart problems, Bikram is not your thing.

Yin

Yoga-at-Home,-Yoga-for-Everyone-0545Familiar with the word yin? For yoga, this is a routine that needs excellent meditation. The posture on this yoga is mostly passive, which targets the connective tissues in the body. If you want to work out your hips, pelvis, and lower spine, yin yoga should be your ally. It is a slow pacing yoga because each movement is held for 20 minutes. So, patience is the key.

When you have a troubled mind, yin yoga is ideal for you to release the tension and relax your joints.

Iyengar

A form of Hatha yoga that focuses on ideal alignment. You will need to use blocks, straps, harnesses, chairs, and boards as props. The principle of Iyengar is linking asanas together. Without it, your Hatha yoga has no alignment, and for a beginner, basic postures will be hard to achieve.

Jock

Yoga at home, which focuses on strength and endurance rather than flexibility, is called a jock yoga. The routine in this yoga uses movements and strengthening postures. It is more enticing if you will perform it with contemporary music, which can work on stiff muscles. 

If I am asked, I prefer this yoga to make my stiff muscles to increase flexibility and improve muscle strength.

Restorative

Are you thinking of relaxation while doing yoga at home? Well, basically doing yoga is about relaxation, and the therapeutic routines will give your body a healing effect in mind and body. Remember that each yoga needs patience, and if you successfully incorporate restorative yoga in your routine, it will increase recovery from illness and injury. 

Ashtanga

Everyone-004sdegesd

Are you doing a vinyasa style with six poses? This yoga is called an ashtanga. The movement sequence is sequentially at a rapid pace and synchronized with the breath.  

For beginners, ashtanga should be started with a slower-paced transition so the body can be familiarized with the basics and the exact style of this yoga. This yoga is best when having sleepless nights.

Prenatal

Yes, you read it right. Prenatal yoga is ideal for both expectant mothers and those who are due to labor. Correctly stretching and breathing will help the whole pregnancy months. 

An expectant mother should do this to make the labor more natural and faster. If the yoga starts later, it will create faint, sickness, and dizziness. 

Jivamukti

“Liberation while living” – this is the meaning of Jivamukti. A vinyasa style practice that is physically and intellectually intense, with themed classes. Chanting, music, and scripture readings are included, which means more physical workout.

Sharing My Thoughts

When I started doing yoga, it changed a lot in my body. But later on, with the discipline and following proper yoga routines, the benefits of yoga at home exercise my muscles and joints. It improves my breathing and movement after the lar practice of yoga.

Chest Workout at Home: Pump Up Those Muscles with 1-week Training

Chest-Workout-at-Home-Pump-Up-Those-Muscles

Chest workout at home is a goal since most of us are staying indoors, and hitting the gym is impossible. It is one of the exercises that you should try now that going to the gym is prohibited for the time being. Being at home is not bad, after all.

Chest workout at home can make you build muscles to your upper body in less than a week. It defines the need for your muscles to have some exercise. Imagine being at home and doing some workout that will give your muscles a stretch. Well, this is it.

Years ago, bodybuilders performed the chest workout at home. It is training between sets to improve muscle mass and build more strength for a more advanced workout.

The chest workout at home is more likely the same performance at the gym. Building new meat on your pecs is a new transformation after quarantine, so hold on tight with your t-shirts and sweatshirts.

Why are chest muscles important?

Muscles in your pecs are essential, like other muscle groups in the body. Chest muscles consist of two primary muscles – the pectoralis major and minor. This is why we call chest muscles, “pecs.”

Chest-Workout-at-Home-db4252

These muscles do not rest in the upper body for anything. The chest muscles attached to the shoulder and breastbone. Without these muscles, we cannot move our joints and hands, which means, how can we do our daily activities without our pecs?

Doing the Chest Workout at Home Without Equipment

Doing daily routines at home and work, basically everywhere, chest muscles are what we need. It supports our upper body for basic and complex movements. This is why we need some workout for our chest to maintain strength and increase power.

No equipment? No problem with that because you can perform a chest workout at home without equipment.

Push-Ups

Push-ups are the most common exercise you can do for your pecs; This is a classic workout but with excellent results. This training is for upper body workout to develop chest muscles. Do you want to know the technique? Make sure to use a wide grip.

Chest-Workout-at-Home-db4272

For a beginner, a regular push-up can be challenging. So here are some ways to start with, so your chest workout at home will not stress you out.

Incline Push up

This push up will help you to have less body weight while doing a chest workout. Remember, the steeper the incline, the less pressure your pecs receive.

Decline Push up

On the contrary, a decline pushes up targets your upper chest. It is not for a beginner to perform. If you have a decline push up as your chest workout at home, more bodyweight will go to your upper chest. Do you think you are okay with this?

The push-ups, as your chest workout at home, can have many variations aside from incline and decline. You can have clap push-ups. This movement gives your pecs a different pressure compared to regular push-ups.

In push-ups, a slow movement to pay attention while correcting the form of your body will have great conditioning results. Before doing another complex chest workout at home, this workout can increase muscle mass. Just by lowering yourself slowly and pushing it back to your starting position, it will definitely give your muscles impact.

Chest Workout with Equipment at Home

Workout equipment can be done at home, and you will be surprised by the quick result. At first, you will hesitate to do some workout at home because you will imagine big workout machines and equipment.

But the chest workout at home only needs equipment that is easy to carry. Just make sure you will have enough space for your workout.

Chest Press using Dumbbellsdumbbell-chest54gh

  1. Your starting position is lying on a flat bench with your hands holding the dumbbells at your side.
  2. Next, stretch your arms over your shoulder. The length should be the same as your shoulder.
  3. Then, descend your elbow slowly, which is parallel to the floor with a 90-degree angle. Inhale while doing this.
  4. Afterward, push the weights back up and exhale. Return to your starting position.

Like push-ups, the chest press has two variations – incline and decline formation.

In incline chest press, you can still use the dumbbells.

  1. Your starting point is lying on a bench with an incline dumbbell in each hand.
  2. Next, lift the dumbbells shoulder-width apart, arms extended, and rotate your wrists so that the palms of your hands are facing each other.
  3. Then, stay in control of the dumbbells at all times and lower the weights while inhaling slowly.
  4. Push the dumbbells upwards using the pressure coming from your pecs.

In decline chest press, the routine is opposite with the incline, but dumbbells will be your equipment.

  1. Before lying down with the dumbbells in each hand, make sure to secure your legs at the end of the declined bench.
  2. While lying down, move the dumbbells above your shoulders. It should be facing each other.
  3. Lower the weights slowly with your elbows parallel to the floor.
  4. Then bring the dumbbells up while exhaling. Your pecs should be contracting in doing this chest workout at home.

Chest Fly

  1. Your starting position is lying on a flat bench with the dumbbells in each hand, facing each other.
  2. Next, extend the arms above your chest, keeping it shoulder-width apart and your elbows flexible at all times.
  3. Then lower your arms on both sides, forming a wide arc to feel a stretch in your chest.
  4. After that, bring the dumbbells back upwards.

Make sure that this movement should be on the level of the shoulder joint. Not the arms and elbows.

Sharing My Thoughts

Indeed, the chest workout at home is just the basics of more advanced and sophisticated exercises. But the impact of this workout can be seen in just a week. If the routines are correctly done, the results will exceed your expectations. However, the exercise should not stress you out to lose weight instantly.

Overhead Squat Workout: How to Improve Agility and Balance

Overhead-Squat-Workout-001

Overhead squat workout measures your strength and conditioning. So if you want to improve your agility and balance, this workout will do just fine with you. The overhead squat exercise is the real thing!

Overhead squat workout exposes your capabilities to strengthen your muscles and bones. This workout can be enjoyable, and you should know the full package when you start doing an overhead squat exercise.

Some of the health benefits of this workout are increasing the mobility of the joints of your entire body. It improves your sense of balance before doing more advanced training. Coordination and flexibility of your whole body are some of the benefits of doing an overhead squat workout. You can perform well and make a good foundation after doing several sets and repetitions of this workout.

Now the next question is mastering this workout. How can you learn the overhead squat exercise?

Overhead Squat Workout

It is not an easy routine for beginners, but we can guide you to perform it overtime correctly. It is different from bar deadlifts because in doing an overhead squat workout, you should be mindful of a few things.

Make sure that you are well prepared. Meaning, your eating habits and preparedness before doing the exercise should be the first thing you will do.

But what exactly are the steps you need to know for the overhead squat workout?

Simple Steps for Overhead Squat Workout

To begin, you will need a barbell for your workout.

1. Place the barbell over your head with the grip set widely.

Overhead-Squat-Workout-003The grip should be a snatch. You will need strength and mobility in doing this. The technique for this position is placing the barbell at the back of the neck. Your biceps should be in line with the ears, and the wrists should be extended. Your elbows are straight, and ribs are pulled in a neutral position.

2. Start to lower your body.

When lowering your body, make sure not to extend from the lumbar spine. Keep it to your core and brace your hips. If you are familiar with a high bar back squat, this position can apply the same.

3. Control and maintain the position.

Overhead-Squat-Workout-004While in the descent position, make sure to maintain this position until you have reached full depth. Your hip will be slightly below the knees with the foot on the ground. Make sure that there is pressure in your core, and you are pushing yourself against the barbell. It will help to keep your position accurately.

4. Ascend from your position.

From the full depth, make your body gradually ascend while keeping the barbell overhead. Make sure to keep the core tight and push yourself against the barbel while standing up.

5. Do some repetitions.

When you finally ascend, make some repetitions. Make sure that your knees and hips are fully extended, and your core and shoulders are stabilized. It is essential before starting over again. Do not forget to put pressure on your upper back and shoulders against the barbell.

How can it affect the body?

Maybe you are wondering why an overhead squat workout is an excellent exercise to your body, especially to your lower body, upper back, shoulders, and core.

With your shoulders, this workout will help your shoulder to be more stable when lifting heavyweights. For instance, the quadriceps are highly involved in your squat because of the vertical torso positioning. When you are in a deeper knee position, your shoulders will help you to ascend while remaining the barbell overhead.

Also, your core plays a significant role in the overhead squat workout. It supports what you are carrying overhead and makes you move throughout the full range of motion. Also, it helps you braced and stabilized the bottom of the squat.

Who is qualified for an overhead squat workout?

Imagining the intensity of this workout, you will be asking yourself – Am I qualified to perform this squat workout? Well, the answer is simple, and we can show you how to identify if one is qualified for the exercise.

The overhead squat workout is beneficial for individuals who are looking for power, strength, and physically fit.

This workout can give an individual the strength to shoulder for more stability. It also increases the mobility of the ankle, knee, and hips. But if you want to do powerlifting, you should not rely on this workout. This workout will provide you integrity, core strength, and shoulder stability.

On the other hand, if you want to increase squat patterning, this workout will give what you need. The ability to lift more heavy objects is a plus while doing this workout. But it also improves reflexes.

Our Insights

Being mindful of the routine and exercises, you can perform the overhead squat workout correctly. It is not an ordinary squat that you can play along, especially when you are a beginner. Remember that the overhead squat is a total body squatting movement. This workout can improve your squat technique and will enable you to perform correctly.

Strength or Cardio, which one provides Best Results for Mental Health?

Strength-or-Cardio-Workout-101

Strength or cardio – this is the common question of those anxious individuals who love to workout. These two kinds of exercises can give benefits to your body over time. So it is essential to know what it can do to your body.

Strength or cardio – you do not need to worry too much because these two have unique benefits. But if you want to improve your mental health, I suggest you should consider doing cardio exercises to increase brain functions.

Strength-or-Cardio-Workout-003

Cardio workouts are more favorable to increase mental health. Exercise for strength includes weight lifting. But make sure that if you do weight lifting, you know your capacity to lift. The workout you are going to do connects your muscles to your brain so you can assess if you are strong enough to do some strength workout.

If you want to know better about the mental benefits of cardio workout, you should know how it transforms simple exercise to benefit your brain. Choose what activities are suitable to increase your mental capacity.

Now, let us focus on what exercises can be done to benefit your mental health. Knowing both strength and cardio exercises will give you a better overview of activities that you can try.

What are cardio exercises?

Strength-or-Cardio-Workout-002So first, let us look into cardio exercises. Cardio includes running, and according to study, running can help you clear your mind. It increases positive mental results to forget dilemmas and worries.

I try doing cardio exercises when I want some peace of mind. For instance, doing aerobic exercises help me improve blood circulation. We know that proper blood circulation helps our brain with more oxygen.

It can be recalled that increased oxygen to our brain clears our mind, improved focus, and disregards overthinking or anxiety. Depression is a common issue among us, so that proper cardio exercises can lessen negativity.

Between strength or cardio workout, how the latter exercises help our body?

There are links between exercises and our brains and to be specific the cardio exercises. I am amazed by how the exercises are linked with mental health. But looking into some readings, I encountered the following studies on the difference in strength or cardio exercises.

It releases endorphins and binds endogenous opioids.

Strength-or-Cardio-Workout-04

Based on the endorphin hypothesis, cardio exercises increase our overall health, from physical to emotional to mental health. How does this happen? It is the result of the release of endorphins to receptor sites in the brain. Also, doing exercises make several subsequent binding of endogenous opioids.

It boosts overall health.

In my experience, I see the difference between exercising before and after and how it affects our life. Boosting our overall health is one of the right reasons why cardio exercises are essential. When you do this exercise, your body temperature will start to elevate, and every time you move, you will feel the blood rushing into your veins.

It distracts negative thoughts and refocuses your senses.

There have been studies that I have read about strength or cardio exercises. And what amazed me is the fact that cardio exercises like running, walking on a treadmill, and meditating can decrease stressful stimuli and feelings. It redirects your focus on things that can help you to be more optimistic.

It increases self-esteem.

I think that any of these exercises, strength or cardio, the most important is the health benefits that we can have. Finding the real power and making our physical and mind to be fit, there is no doubt that cardio exercises are what we need to do. I, for example, have been doing a routine activity that suits my schedule. Also, I have checked my capability to do workouts to test my agility and balance. And if I am feeling stress, perform the exercise to lessen it and increase my happy hormones.

Meanwhile, strength exercises give us some health benefits as well.

happy-couple-workout-morning-sun

In my search to find what are the health benefits of strength training, there have been some studies showing significant results of lifting for mental health. Here it goes.

It addresses depression.

Like cardio exercise, strength exercises help reduce symptoms of depression, especially among adults. Also, I did some low to moderate intensity strength training, and I found out that it changes something in my body and mind. I tend to think less of negative thoughts. So I imagine what about depression. So I want to believe how it helps those individuals who manage to perform mild to moderate depression?

It improves brain function.

Like cardio exercises, studies showed that strength exercises could improve cognitive function. Especially for adults, it enhances the decision making of a person and the focus on an issue or matter. Brain training is not enough to improve reflexes and other cognitive functions. The practice of coordination and balance help the brain to function as it should be.

What can we say about it?

Actually, strength or cardio exercises, either the two, can help our overall health. From physical, mental, and emotional health, these exercises give us excellent results. For instance, when it comes to focusing, these exercises help us to achieve our goal every time we are doing a routine daily.

When I tried it, each session of strength or cardio exercises, there have been many changes. Look closely with each routine and sets, so you will know what to be repeated for your workout.

Assessment of each workout daily is essential to achieve the mental benefits from your workout. It is not really important if you hit the gym or you are doing it at home. As long as you know the proper way of exercising, you will see the difference.

Fasted Cardio Workout: Unleashing the Secret on Weight Lose Exercise

Fasted-Cardio-Workout

Fasted cardio becomes popular because of the recent discovery that it helps burn more calories than eating foods before a workout. Hear about the experts who have been sharing fasted cardio and, like me, for sure you will want to try it.

Fasted cardio has been one of my routines for my workout. You want to know why? It is for a simple reason – doing an exercise without prior eating will help you burn more calories and fats.

Fasted-Cardio-Workout-001

As you will experience, fasted cardio is one of the techniques why I lose some weight in just a few weeks. Of course, I eat healthy foods and stay away from sugar and carbohydrates and increase the intake of protein and fiber. With all the discipline I made to be successful in my workout, I never missed doing fasted cardio.

It is part of my workout. My routines include fasted cardio and several repetitions that will increase muscle mass in certain parts of my body while burning the fats. It is precisely why I love doing fasted cardio, and I want to share it with you.

Understanding Why Fasted Cardio

I am not exaggerating the facts about fasted cardio. Scientifically, it works for me. At first, my body experienced some adjustments. Of course, I am not used to doing workouts without eating before. But I need to see the results in no time, so I need to have discipline and control with myself. It will maximize the burning of fats, which I need to lose some weight. You see, if you have discipline, perfect routine, and repetitions of workout, all the hardship will pay as you targeted.

Let me explain to you what fasted cardio does to our body? How does it change your routine when doing workouts?

Lose more body fats and calories.

jeansbodyfatIt is the apparent result. When you workout with fasted cardio, your routine will increase the burning of fats and calories. As I have studied the effects of fasted cardio, it came to me that there is an increase in burning body fat.

In my workout, I did some aerobic routines, and I quickly felt the reaction of my body. This is because of the higher fat oxidation than working out in the fed state or eating before a workout.

Just to be clear, you do not need to skip your meal totally when doing fasted cardio. The reason why it burns more fat in a fasted state is because of the food you have eaten recently.

Take it from me. I usually do a workout at the end of the day. So I see to it that I ate healthy foods, rich in protein and fiber. I ditch foods with high amounts of carbohydrates and fats. Our body needs more protein for the workout. This nutrient will give the power to perform better and get effective results.

Get rid of the fat cells.

In most cases, which I have experienced as well, I encountered the stubborn fats or the fat cells that make it hard to burn. Hard to imagine? For better understanding, our body is covered by fats that have two types of receptors – alpha and beta. These receptors are the reasons why you have a hard time burning fats.

So what shall we do? To burn the body fats, you will need the right amount of blood flow to your cells, and as you can imagine, you just have to work out. It will make the receptors release fatty acids that build up body fats. In this way, you can quickly get rid of the body fats.

You are asking me how I did it? During my workout, I see to it that I focus more on the parts of my body with less blood flow. These parts of my body need to increase blood flow through the workout. So I guess you should choose the perfect routine to target the body parts which build up more fats.

It gives more comfort to your stomach.

I get it; you might think that fasted cardio can upset your stomach. Well, you got it wrong. Instead, fasted cardio gives comfort to your stomach before and after your workout. Think about it. If you eat before a workout, you will experience discomfort, indigestion, and possible nausea. Practically, you can experience this kind of situation trust me because I did it once or twice. I wonder why, and then I observed that before my workout, I eat. So when I tried the other way around, I felt something strange. Of course, in the right way because it changes the way I feel towards my stomach. Comfort, proper digestion, and a feeling of lightness were the things I encountered.

Achieve the target routines and repetitions.

Most of the time, we failed to complete the routines, and we seldom achieved the repetitions of each session. Wondering why? Something is not wrong with the choice of your exercises nor the food you eat. As you can see, there are many distractions that you may encounter if you lose your focus. For me, I determined my weaknesses, like eating most of the time. Some had advised me to do a workout before my day starts. But I am more comfortable doing it at the end of the day. This is the time I want to unleash my stress and burn calories that I may take too much.

Now, what may be the sideways of doing a fasted cardio workout?

Of course, not all workouts will ideally give you what you want. For instance, with a fasted cardio workout, there are few things I want to share after a while of doing it.

No more HIIT workout.

Fasted-Cardio-Workout-003Note this one. If you are doing high-intensity interval training or HIIT, you might not consider fasted cardio workout. As I am saying, this workout does not require eating before the session. You will be dependable on the nutrients available from the food you ate for the day.

HIIT needs more sugar, and when you do not have enough supply of glucose in your bloodstream, your body cannot handle the intensity of your workout. Given that you have muscles to provide glucose, this is not a good idea because your body cannot oxidize fat. Hence, you will perform poorly.

Take it from me. I did it once, and I do not want to do the same. Maybe you consider skipping HIIT for a fasted cardio workout.

It can lower blood sugar during a workout.

No more questions that if you like nausea during training, maybe a fasted cardio workout is not for you. Most importantly, when you adapt to a new methodology of exercise, give your body some time to adjust. Never expect that your body can efficiently react after you shift your workout technique.

Since you will not be eating moments before a workout, never hesitate to supply your body all the nutrients a couple of hours before a workout. We eat for pleasure and enjoyment, but this should not be an excuse for overeating. For fasted cardio, eating with the right amount of calories is still advisable. No excuses, my dear!

Remember that when I do fasted workout, I am always relying on my body’s stored energy. However, when you experience a heavy feeling during an exercise, you should take a break and get some source of glucose. Aside from protein, you will need glucose to perform well.

Too much stress hormones in the body

My workout routine is not perfect. I faced different problems, and one of those is the increase of my cortisol levels or the stress hormones. I am puzzled because I got easily annoyed the first few weeks after I did fasted workout cardio.

As I observed, I trumped and found out that exercise may be the reason why cortisol levels in my body are increasing. I cannot just believe in this, so as I further read about cortisol, it happened that eating habits can be the cause of why I get so stressed quickly.

According to what I have read, it is because of fasting. Prolonged fasting can lead to increased cortisol levels in our bodies. Higher cortisol levels may promote fat storage; therefore, it will slow down the burning of fats.

However, fasted cardio workout is not about fasting. Take note that you are still going to eat, but you should observe a proper amount of healthy foods as sources of protein and fibers. Hydration is also essential.

What can we say about it?

Fasted cardio can be useful if you perfectly balance your eating habits. No one can gain if you skip eating meals and hitting the gym. Do not be desperate to lose some weight to the point that you will sacrifice eating healthy foods to get nutrients.

Home Workout Plans for Busy Mothers: Easy, Fast Routines to Burn Fats

Home-Workout-Plans-for-Busy-Mothers-001

Home workout plans for busy mothers should consist of simple routines. Considering different workloads in the office, you will have lesser times for other things like workouts or exercises.

Home workout plans for busy mothers are exercises that will not consume so much time. The workout should be performed within 30 minutes to burn some calories. Therefore, choosing a set of activities to do should be based on quality rather than quantity.

Most mothers do not need weights. Everyday household chores like doing laundry can be useful to train to lift. Cleaning around the house can burn some calories with all the floor sweeping and mopping.

But for best results, nothing can beat the workout being done in the gym. However, you can do the same at home by using some of the things in your house.

Home-Workout-Plans-for-Busy-Mothers 002

Workouts for Moms

Circuit

Circuit at-home is one of the home workout plans for busy mothers. While their kids are focused on their homework, a towel is the best tool if you will perform a circuit. This workout can benefit your lower body with 15 repetitions of hamstring curls; upper body by doing 10 repetitions of push-ups; lower body with 20 repetitions of jump lunge; and finally, the core muscles with towel pikes of 15 repetitions.

If you can spend some time going to the gym, mothers can do some circuit exercises. For 30 minutes, they can do 12 repetitions each of barbell thrusters, dumbbell squat and Press, single-leg dumbbell deadlifts, and push up with knee tuck.

Do the towel hamstring curls.

Home-Workout-Plans-for-Busy-Mothers-003

Multi-tasking is a regular thing being a mother. So doing a workout is a good thing as a stress reliever. How to do it?

  1. To begin, bent your knees and heels backward using a towel on the floor.
  2. Lift your hips and squeeze your glutes by performing a bridge.
  3. While your hip is at full extension, extend your legs by pushing your heels out as far as you can.
  4. Make sure your glutes are not touching the ground.
  5. Once your legs are extended, engage your hamstrings then move your heels into the ground.
  6. Next is lift your hips and pull back in towards the body.

Finish push up with clapping.

Home-Workout-Plans-for-Busy-Mothers-04

Let us add some routine while doing a push-up. If getting the fats is the problem, mothers can do a push up in between free time. For better results, here are the steps on how you achieve it.

  1. Your starting position is the traditional push-up. Make sure that your hands are more extensive than shoulder length, and your elbows should be around 45 degrees.
  2. While doing a push-up, squeeze your glutes, core, and lower your body at the same time.
  3. Perform the push up with clapping of both hands while pushing up yourself. It is a challenging routine to add to your workout.

Jump from a lunge position.

Jumping from a lunge position 005

Since being a mother is taking a toll with body shape and weight, making a jump lunge is one of the home workout plans for busy mothers. Mothers can try this exercise to get rid of extra calories and fats.

First, prepare your body in a lunge position:

  1. While standing straight and tall, take a step forward with your right leg.
  2. Then bend your knees about 90 degrees. While doing this, the right knee should be aligned with your ankle.
  3. The left knee is hovering over the ground.

Then ready your body in a jump position:

  1. While in a lunge position, jump into the air.
  2. Then alternate your legs while in the air so you can reach the ground with your other leg in the front position.
  3. Alternate the legs in each repetition.

Squat and Press using a dumbbell.

Squat and Press using a dumbbell10

For some busy mothers, doing squats and Press is one of the effective workout plans, and below are the simple steps to achieve it.

  1. Bend your one leg slightly and lower your torso to extend your upper body forward with your opposite leg behind.
  2. Make sure your body is hinging from the hip and glute.
  3. Maintain a neutral spine position throughout the exercise.
  4. Hold your dumbbells close to your body and lower to the ground. While doing this, be sure to stop around knee height.
  5. Make sure you feel stretched to your leg muscles and gluteal area.
  6. Afterward, you can pull the hips through. Then return to your position by standing up tall.

Quick Workout Plans for Mothers

We understand those busy mothers have no time to go to the gym. So these quick home workout plans for working mothers are essentials like preparing healthy food.

One way to burn calories and fats for busy moms is these 10-minute workouts using a jumping rope.

How to finish the 10-minute workout?

Using a rope, stand with your feet together. Then jump as high to clear the line under your feet. Land softly with knees slightly bent and aimed for one bounce per swing of the rope. You can do this for 2 minutes.

After that, land with your feet together, then the next jump, land with your feet apart. For two minutes, you can do this – the jumping jacks.

Now, let us level up with a little difficulty.

You can do squats with curls. It is a 30-second squat, so it should be quick. While standing with feet apart, make sure that it is shoulder-width apart before double up your jump rope. Then hold it down in front of your thighs with palms facing out. Bend your knees and lower your butt like you are going to sit in a chair. This is the squat position and maintains this position for a count of two with your elbow bend. Then you can start in your place and repeat this routine in 30 seconds.

You can do the jumping rope alternately for 2 minutes. Just hop first on your right leg for 10 seconds then do the same to your left. You can continue this alternately for every 10 seconds.

Okay, now that you know the squat position in jumping rope, you can do another routine with it. Doing a squat with overhead raise, you will need to have your elbows bent while holding the rope at shoulder height. Make this with your palms facing out and straightening your arms overhead. Count to two while maintaining this position and return to start. You can repeat and complete this routine for 30 seconds.

Afterward, you can jog for 2 minutes. Landing on your right foot, then the other foot is the right way to jog while jumping rope. Tiring, but you will enjoy it, so look closely at your watch.

Jumping rope is one of the home workout plans for busy mothers. So as the finale, you can do a high-knee march. For 30 seconds, you can do this by putting your rope to the side for this cool-down interval. Then you can march in place and bring your knees up to your thighs and parallel to the ground.  Then your elbows should be bent and swing your arms with each step. And you can return to your starting position.

Our Insights

Mothers should not be weary if you cannot go to the gym. With these home workout plans for busy mothers, you can do shortcut workouts but will burn calories and fats. Make sure you are in good condition, and all the household chores are settled before starting any of these.

Fat Burning Leg Workout, Effective Exercises Stronger Legs

Fat Burning Leg Workout, Effective

Fat burning leg workout is what you need to get slim and toned legs. Who would refuse to gain leg muscles, especially when you are fond of wearing shorts and skirts? Skinny jeans can look best for toned legs.

Fat burning leg workout has seen to be an effective way to lose some fats below your body. If you want to get the proportion size and build of your body, you have to try these workouts for your legs. Including this in your regular exercise can help you achieve your dream form and shape.

Leg exercises are more straightforward than you realize. But when you are overweight and seem to have difficulty in positions for a fat-burning leg workout, we have here some of the best exercises for you to try.

Make sure you are decided, motivated, and looking for the best results after you performed the fat burning leg workout. While doing these exercises, you will observe the differences to your hamstrings, glutes, calves, and thighs, especially inner muscles. Some of the fat burning leg workouts, you do not need to use any equipment, especially the heavy ones.

Fat-Burning-Leg-Workout-Effective-02

Aside from toned muscle formation, doing fat burning leg workout will give you more muscular legs. It means that you can do more than a simple workout eventually. Regular exercises for your legs are better to have more strength and perform well if you do bodyweight exercises.

Actually, before doing heavy weight lifting and other exercises, you will need to have more robust legs to support your upper body. Other than that, more muscular legs can take you far when you are in a marathon. While doing training, fat burning leg workout will be essential, especially when you are eyeing for high-intensity training.

Benefits of Leg Workouts

There are other benefits of doing fat burning leg workout. One of those is strengthening the muscles and giving your body a sense of balance. Power is what the leg workouts provide to our bodies, and you must have this when you perform other training.

Simple exercises for your leg help your mind to focus on your core and improve your posture. For instance, squatting helps your glutes and hamstrings to have a perfect shape. And standing with your classic toned leg, you can observe the ideal form with your fitting pants or leggings.

Preparing your leg strength will give yourself more chances to make more complex moves, such as weights that will accompany some of this. If you take the fat burning leg workout seriously, you will achieve the perfect leg workout.

Famous Fat Burning Leg Workout

Workouts for your legs are not complicated but not easy as well. You can try a different fat burning leg workout, but you should know what exercise to begin with.

Squats

Workout-Squat-blondeSquats are a great workout and a common choice if you want to build sturdy legs. Your starting position should be standing with your feet with shoulder-width apart. Then you need to turn your weight slightly on your heels. Afterward, bend forward your hips while retaining your butt into a sitting position or a squat. Bend your knees the same with your thighs, which are parallel to the ground. While in this position, drive through your heels to stand back up straight. Make a squeeze with your butt, and keep the muscles in your core tight as you stand.

Another form of squats is the pistol squat workout. You are starting with the same position but your feet together. Then lift one leg a few inches from the ground, extending it forward as you flex your foot. With your right knee bent, hinge forward at the hips and sit back into a squat position. Lift your left leg the same height with your hip. Then extend your arms out for balance. Now, try bending your knee at 90 degrees. At this point, do not push yourself too hard if you cannot do it at first try. If you succeed, push your right heel to straighten your leg and return to the starting position. You can repeat this with your other leg.

Lunges

Workout-Effective-lungesReverse lunges are one of the workouts for your legs. If you can perform this fat burning leg workout, you will see the difference in your leg formation. First, you stand with your feet about shoulder-width apart then step backward with your left foot. Place the ball at your side and make sure one of your feet lands on it. Then bend both of your knees, creating two 90-degree angles. Afterward, push your right heel to stand again, but make sure you thrust your left knee toward your chest. You can repeat this on the other side and feel the difference between your legs.

You can make side lunges if you want to perform a fat burning leg workout. Standing with your feet apart about hip-width, you can take another big step out to your right side. Then bend your right knee while pushing your butt back. Make sure to keep a big step out to your right and bend your right knee. Your butt should be driven at the back, maintaining your left leg straight. Also, your chest should be lifted and your core tight. You can repeat this on the other side.

High Knee with Toe Taps

Fat-Burning-Leg-Workout-Effective-Exercises-05One of the effective leg workouts is the high knee with toe taps. This exercise starts differently. Make sure you stand facing a chair if you are at home or a bench if you are at a gym. Then put your hands on your hips. If you are not comfortable, you can place it on your sides. After that, tap your left foot on the bench and swap legs quickly and alternating each side. While doing this, make sure that you keep your back straight and your chest out the entire duration.

Leg Raises

Fat-Burning-Leg-Workout-Effective-Exercises-05The most common and favorite of many is the side leg raises as it is the simple and less effort fat burning leg workout. If you do not want to exert effort, this workout is for you. The starting position is lying on one side with your legs out straight on top of each other. Then make your torso up with your forearm or just make sure your chest is rested flat on the mat. While in this position, lift your top leg toward the ceiling in a slow and controlled movement. See to it that the lift movement will be coming from the hip and butt. Forget the lower back. Then you can return to start and repeat on the other side.

Single-Leg Workout

Fat-Burning-Leg-Workout-Effective-Exercises-05There are different single-leg workouts to burn fats around your legs and thighs. Slimmer legs are better than those with stretch marks and fats.

For instance, you can do the single-leg calf raises. Your starting position is standing with your feet hip-width apart. Then raise your left knee to your hip level, and toes pointed with your hands on hips. You can also put your hands behind your head, whichever is comfortable for you and will make it stable in your position. Make sure your core is tight as you lift your right heel as high as you can from the floor while balancing the ball of your foot. Stand still in this position for three seconds and lower the heel back down. You can repeat this on the other side.

With your glute bridges, you can perform a single-leg workout. Lie on your back and make sure your knees are bent and your feet flat on the floor. Then lift your right leg and make it straight out to your knee. Keep your thighs parallel to each other and point your toe toward the ceiling. Your heels should be pushed to lift your hips while exerting effort to your glutes. It should create one diagonal line from your shoulders to your knees; hold this spot for one to two seconds before lowering back down. You can perform this with the opposite leg.

Inner Thigh Leg Workout

Fat-Burning-Leg-Workout-Effective-Exercises-05You should never miss this workout to burn those fats in your leg. You can start in a single position like lying on one side with your legs out straight and stacked on top of each other. Make sure your torso is flat on the mat and propped up on your forearm. Then cross your top leg over your bottom leg. The crossing should bend your knee, making your foot in front of your bottom knee. After that, lift your bottom leg toward the ceiling in a slow and controlled movement. It should keep your torso stable the entire time. Then you can start with your position and repeat on the other side.

Another inner thigh workout is the inverted inner thigh openers. When you start doing this workout, you should lie on your back, the same with your knees bent and your feet flat on the floor. Then lift your right leg and make sure it does not touch your thighs. Then extend your leg up toward the ceiling.  Lower your right leg out to the right side as far as you can, slowly. It will make your hips and lower back glued to the floor. Then bring your leg back to start. You can do the same on the other leg.

Our Insights

You can choose different fat burning leg workouts as long as you can do it regularly. Also, it will be more effective if you can do it with a proper diet and meal plan. You should watch your calorie intake, especially after your workout.

error: