Here Are 12 Minute Workout to Tone Thighs & Burn Fat at Home

The hardest area to target when you’re a woman trying to lose weight and get in shape are the hips and thighs. It seems like no matter what you do, those areas are the last to budge. If you’re willing to incorporate small additions to your daily exercise routine at home, you can push the process along just a bit faster.

TRY THIS 12-MINUTE SEQUENCE FOR AT-HOME RESULTS:

1. Pile Squats: go into a squat with your legs a bit wider than usual. Lift on your toes, moving your hips up and down.

2. Side Lunges: choose one leg at a time to put straight out to the side while bending the other knee as if in a squat. Hold 30 seconds on each side.

3. Squat and Kick: do a wide leg squat and switching legs, kick your leg out to the side, reaching waist level. Hold each leg for 30 seconds.

4. Skater Hops: pretend you’re an ice skater and jump from side to side putting the opposite foot behind your other leg as you jump (jump right, put a left foot behind right leg).

5. Leg Circles: lie in a comfortable and supported position on your side and slightly lift your leg making small circles in the air. Complete circles for each leg in both directions.

6. Outer Leg Lifts: find side plank position, or lie on your side if side plank is too difficult, and lift your upper leg high keeping it as straight as possible. Switch sides and do another leg.

7. Fire Hydrants: start in crawling stance, keep one knee on the ground while lifting your other knee, leg still bent, out to the side repeatedly. Do not put the working leg down until finished with repetitions. Switch legs and repeat.

8. Fire Hydrant Kicks: start in the same crawling position, but this time, extend your working leg out into a full kick.

Using this simple 12-minute workout sequence in combination with a healthy diet, good hydration, and other physical activity will help you reach your goals.

Workouts for Women to Lose Belly Fat at Home – Best Exercises To Lose Belly Fat Fast at Home (Video)

In today’s article we are going to present you the best and most efficient exercises to lose the belly fat. These 10 exercises are extremely efficient and will help you to remove the fat accumulated on the abdominal area.

  • Crunches

When it comes to melting the abdominal fat, crunches are one of the most efficient exercises. First lie on your back and then bend your knees and place your feet on the ground. Place your arms on your chest or behind your head. First inhale, elevate your upper body and while you are up exhale. As you bring your body to the initial position slowly inhale. Repeat. Do 2-3 sets every day.

  • Reverse crunches

Reverse crunches are perfect for melting the low abdominal fat.

  • Jog

Jogging is an exercise that speeds up the fat-melting process. There are scientific studies which have proved that jogging is more efficient than weightlifting. In order to achieve best results you should exercise on a regular basis.

  • Twirl crunches

The twirl crunches are high-intensity ab workout. Do 2-3 sets these crunches every day.

  • Plank

Even though the plank exercise looks simple and easy, it definitely is not. The plank position activates all muscles on your body: muscles on the abdomen, hips and lower back. First place your forearms on the ground with the elbows aligned below the shoulders, and make sure that your arms are parallel with the rest of your body at about shoulder-width distance. Your body should form a straight line. Stay in this position for 30 seconds.

  • Medial side crunch

The medial side crunch is very similar to the twist ab crunch routine. This exercise will activate the side muscles on your stomach. In order to get best results do 10 repetitions and 2-3 sets on a daily basis.

  • Bicycle

For this exercise you don’t need a bicycle. All you should do is to lie on your back, keep your arms aligned to your body and then imitate the bicycle move.

  • Walking

Cardio exercises are the most efficient for melting the fat. Walking is perfect choice for beginners. Start with walking at a steady pace for 30-45 minutes, 4-5 days a week. After certain period of time you can walk for 1 hour at a faster pace.

  • Household activities

If you don’t like exercising, you can spend more time in your garden. Moreover, you can do any household activity.

  • Up and down leg meltdown

First of all lie on the floor and then elevate your legs towards the ceiling. Slowly cross your knees, and inhale. Elevate your upper body. In order to achieve best results make 12-16 repetitions and 2-3 sets on a daily basis.

9 Workout Mistakes That Don’t Let Women Over 35 Years Old Get They Dream Body

When daily trips to the gym do not bring the expected result, it’s worth thinking about whether everything is right you are doing. The list of basic errors consists of 9 items. All of them are inherent to us at those or other stages of training and will affect not only the newcomers in the matter. Especially strongly they prevent women for 35. If you admit such mistakes, then you can forget about the ideal body.

#1. Long cardio

Many people think that this is very good thing for your heart. However, only through the continuation of a prolonged cardio-session can negatively affect your cardiovascular system. Kadri workouts should be present in your life but in moderation.

#2. Low-calorie food

During training, the body needs a sufficiently significant dose of protein, fat, and carbs. To get all the necessary elements a low-calorie diet should be forgotten.

#3. Drinks with electrolytes

In addition to minerals, they contain a large amount of sugar. Which is worse than the minerals income. Therefore, it is worthwhile to refrain from using them, especially during training.

#4. I do not drink during training

The body constantly loses water during exercise. So do not torture your body, absolutely depriving it of water. This can lead to some bad outcomes for your health.

#5. More food

Despite the fact that you want to lose weight, you have to eat properly between training. During training, on average, about 500 kcal is lost, so their consumption should also be appropriate.

#6. Training on the empty or full stomach

Don’t eat for 2 hours before and after training. If you eat a lot before training, there is a chance that you can get sick. If not enough, then you will not have the strength to exercise.

#7. Sauna or bath after the workout

Visiting the sauna after intensive training can lead to unpleasant sensations or even fainting. During the exercises, we lose a lot of fluid, so unnecessary loss to us for anything. Instead, drink a lot of water and take a cool shower beforehand.

#8. Stretching

Do not forget about stretching – it will help to remove muscle pain the next day, relax the muscles and avoid injuries.

#9. Daily Workouts

The body needs time to recover and rest. Daily training leads the body to exhaustion and exhaust muscles – nothing good it will not end.

10 Week No-Gym Home Workout Plan That Burns Fat Guaranteed

We all know that exercise is extremely beneficial for our overall health. Regular physical exercise promotes the weight loss process boosts the overall health and tones the whole body. When combined with proper and balanced diet, the results are more than amazing. However, regular physical exercise doesn’t mean that you should hit the gym every day. Instead, you can also do the exercise at the convenience of your home. All you need are the proper set of exercise. Therefore, we decided to share with you a powerful 10-week workout plan that you can perform at home.

In order to maximise the effects of this workout, make sure you drink plenty of water and don’t skip exercise.

10 Weeks Home Challenging Workout Plan

Try doing 45-60 minute workout. You should do the exercise at least 3 hours a week. Beginners should start with 50 minutes a week and aim to 200 minutes.

Monday

  • 20 Squats
  • 15 Second Plank
  • 25 Crunches
  • 35 Jumping Jacks
  • 15 Lunges
  • 25 Second Wall Sit
  • 10 Sit Ups
  • 10 Butt Kicks
  • 5 Push Ups

Tuesday

  • 10 Squats
  • 30 Second Plank
  • 25 Crunches
  • 10 Jumping Jacks
  • 25 Lunges
  • 45 Second Wall Sit
  • 35 Sit Ups
  • 20 Butt Kicks
  • 10 Push Ups

Wednesday

  • 15 Squats
  • 40 Second Plank
  • 30 Crunches
  • 50 Jumping Jacks
  • 25 Lunges
  • 35 Second Wall Sit
  • 30 Sit Ups
  • 25 Butt Kicks
  • 10 Push Ups

Thursday

  • 35 Squats
  • 30 Second Plank
  • 20 Crunches
  • 25 Jumping Jacks
  • 15 Lunges
  • 60 Second Wall Sit
  • 55 Sit Ups
  • 35 Butt Kicks
  • 20 Push Ups

Friday

  • 25 Squats
  • 60 Second Plank
  • 30 Crunches
  • 55 Jumping Jacks
  • 60 Lunges
  • 45 Second Wall Sit
  • 40 Sit Ups
  • 50 Butt Kicks
  • 30 Push Ups

Saturday and Sunday

  • REST

Cardio

You should also do cardio during the weeks. This is how much cardio you should do each week:

  • First week: 30-second sprint, 30-second jog (5x)
  • Second week: 35-second sprint, 45-second jog (6x)
  • Third week: 45-second sprint, 60-second jog (7x)
  • Fourth week: 50-second sprint, 45-second jog (8x)
  • Fifth week: 55-second sprint, 30-second jog (7x)
  • Sixth week: 60-second sprint, 45-second jog (6x)
  • Seventh Week: 65-second sprint, 60-second jog (5x)
  • Eighth week: 70-second sprint, 45-second jog (6x)
  • Ninth week: 75-second sprint, 30-second jog (7x)
  • Tenth week: 80-second sprint, 45-second jog (8x)