Life often gets in the way of making the time to exercise. In recent months we’ve been glued to the couch, binge-watching our favorite TV shows and avoiding it altogether!
But that’s about to change! Especially when there’s no need for the gym, or fancy home equipment.
Finding the best fat loss workout for women should be straightforward, which is why we’ve created an intense 15 minute workout plan for maximum fat burn.
Plus, all you need is your bodyweight! No equipment needed – minus some comfortable stretchy pants of course.
A lot goes on within your body to achieve your body goals, but it predominantly comes down to accomplishing the following:
High intensity
For the best fat loss workout, you need to up the intensity of your workouts. When you push yourself through high intensity training your body’s post-workout oxygen consumption level triggers fat burn – so you can continue to burn fat long after your workout!
Yep, that’s right. A 15 minute fat burning workout has more benefits than getting you sweaty for the short time it takes to complete.
When you work your body through this intense style training, it can take hours if not days for your body to return to its pre-workout state – during which your body expends calories. Feel the burn!
Why train for hours when you can train smarter in 15 minutes? Get ready to smash those goals ladies, as our fat loss workout is working wonders for women everywhere!
Focus on lean muscle mass
Don’t worry, we’re not looking to get hench, but simply slim. This is because lean muscles are active fibers and require more energy to sustain than fat. So, what does that mean for slimming down?
Well, the more lean muscle mass, the more your body will naturally burn. Hoorah! Whereas if your body is dominated by fat, you’ll be naturally burning fewer calories.
Also Read: Does Calorie Counting Work?
So, what’s the best fat loss workout for women at home? Don’t worry, we’re about to share everything you need to know!
The best 15 minute fat loss workout for women
Designed for the ultimate fat burn, this 15 minute workout requires performing each exercise for 30 seconds. Go hard, or go home ladies! It’s time to really get your heart pumping, so be prepared to sweat, sweat, sweat.
Complete as many reps as you possibly can without resting in between to really keep your heart rate up! Once you’ve completed each exercise, rest for one minute and complete 3 sets. Get ready, you’ve got this!
Push-ups for 30 seconds
Keep your hands under but slightly outside of your shoulders as you start in a plank position. As you lower your body, keep your elbows tucked in close. Lower until your chest nearly touches the floor, before pausing and pushing your weight back up. Keep that core engaged!
If you allow your hips to sag at any point, you’ve broken form and it’s time to end the set. Keep your core strong and a straight line across your back throughout.
Push-ups work the following muscles
- Abdominals
- The ‘bingo wing’ muscles
- Back of your arms (triceps)
- Chest muscles (pectorals)
- Shoulders
Benefits of push-ups
Push-ups are great for building your upper body strength! They also require zero equipment, so they can be done just about anywhere. They work several muscle groups in one swift movement, including your back, bingo wings and core.
If you maintain good form and keep up the pace they can help achieve huge results as part of your fat loss workout!
Squats for 30 seconds
As well as helping you achieve an incredible behind, squats can benefit your body in many other ways. Start the movement by standing with your feet hip-distance apart, with your toes pointed slightly outwards. Keep your upper body straight and engage that core! Then shift your hips back and down as you bend your knees.
Also Read: 6 Easy Habits To Help You Lose Weight
Lower as though you’re sitting on an invisible chair (or put one there to help guide you, and hover just above!), before driving the movement through your heels back to the start.
Squats work the following muscles
- Quadriceps
- Hamstrings
- Calves
- Glutes
- Abdominals
Benefits of squats
As part of an overall fat loss workout, squats are an excellent way to build strength in your lower body and legs. They also require zero equipment, just your bodyweight, making them super easy to perform anywhere.
Glute bridges for 30 seconds
Start on your back with your feet flat on the floor and your knees bent. Keep those glutes squeezed and your core engaged! Lift your hips off the floor until you form a straight line between your knees and shoulders.
Pause at the top of the movement, keeping your core/glutes engaged, then return to the start. Be careful not to overstretch your back at the top of the exercise.
The glute bridge works the following muscles
As well as helping you finetune that booty, the glute bridge also works the following:
- Hamstrings
- Lower back
- Abs
The glute bridge is also a great fat loss workout exercise if you suffer from any back, hip or knee pain as it refrains from putting pressure on these areas.
V-crunch for 30 seconds
Start the movement by lying on your back with your abs braced. Extend and lift your legs until they are at a 45-degree angle with your torso. Curl your upper half up to reach toward your shins if you can!
Maintain good posture and try to avoid rolling your shoulders forward. Hold the V-shape for a few seconds before returning to the start. Repeat as many as you can! As you become more familiar with this fat loss workout, you’ll get faster at each exercise and be able to hold the movement for longer.
The V-crunch works the following muscles
The V-crunch works more than just your abs as you’d expect! It also helps to build strength in the obliques, back muscles and pretty much your whole core. As well as your quadriceps and hamstrings.
Benefits of the V-crunch
The V-crunch is a quick exercise to include in your fat burning workout, targeting the rectus adominis, external and internal obliques and the hip flexors. Don’t underestimate this incredible exercise, you’ll be feeling the burn in no time! Keep going until you can’t take much more.
Side plank for 30 seconds
If planking wasn’t tough enough, let’s try it on the side! Start on your side with your feet together and one forearm beneath your shoulder. Don’t forget to engage that core and keep your hips raised to avoid sagging to the floor. Try to keep a straight line from head to toe!
Also Read: Bodyweight Workouts That You Can Do Anywhere
Hold the position for as long as you can and keep that core tight! Repeat on the other side and get ready to achieve your goals in no time.
The side plank works the following muscles
The side plank works the two layers of muscle along the sides of your core – called the obliques. Get ready to feel the burn, ladies!
The benefits of the side plank
Planking in general is great to build strength and get you feeling that burn! It’s an effective exercise for working the abdominal muscles by engaging all major core muscle groups.
Ready to kick those cravings to the curb?
Although we’ve given you the steps to complete the best fat loss workout around, it’s normal to feel as though you need a little help. And we totally get that!
Zotrim’s natural, herbal ingredients help to control your hunger and food cravings, cutting your calorie intake while your fat burning workout helps you burn the rest!
