Best Exercises to Lose Weight


Going to the gym and working out with friends around is fun. For few of them, it can be really frustrating as you feel shy and conscious. For others, it is as feeling motivated for the workout. No need to bother what it is? As it is a fat burning workout that is just perfect for keeping your mind and body fit. Some good cardiovascular workouts help you maintain yourself. Rapid fat loss or weight loss diets are not too healthy to try. Nevertheless, cutting down on fatty food. Then practicing a 5-minute fat burning workout that can bring a huge change in your body career.

Generally, you may think that a diet for weight loss, just similar to the 7 days diet plan for weight loss. This is much easier to practice than an intensive workout. At the initial stage, it seems to be real. As the days go by you’ll come back to eating your daily normal food. And that will result in weight gain.

Forget all these troublesome experiences and try this simple new 5-minute fat burning workout. After that see the difference in your body. Definitely, you will be amazed.

5 Minute Fat Burning Exercises at Home:

Is it not great to hear that you don’t need to throw in money for the gym? As you can also workout at home. 5 minutes of an intensive workout daily is good enough for maintaining your body. Mainly you need to pay attention to what you eat. And try these techniques to burn your fat in just 5 minutes. This workout helps you to experience fat loss all over your body if practiced every day. The requirement for this fat burning workout is a mat, a skipping rope, and a towel. Check Fitness Rocks if you need anything else.

5 Minute Fat Burning Workout Set 1:

In this, we have included 8 fat burning workouts that are done in the form of circuit training that is in between 30 seconds to 1 minute. As the specific time is allotted to each exercise. All the exercises mentioned in this circuit can be done in any open space or in our home.

Inverted V Pipe Exercise: (30 seconds)


This particular exercise is done for 30 seconds. The inverted V pipe exercise is one of the best mat exercises for abs in which you will need to lie down on the floor facing downwards. Place your toes on the towel. As it will help you in the smooth movement of the body. Place your hands on the ground and balance your body on the hands and toes. You need to pull your legs close to your body. By making an inverted V shape with it. Move the legs away from your hands now, by stretching them backward. Pull and push your legs in and out about 30 seconds. This movement will work the core, the lower back, and the arms.

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W Leg Lifts Exercise: (30 Seconds)


This exercise will work your abs and legs. You need to lie down on the mat facing upwards. Keep your legs close to each other. Next lift them straight up and bring them to your tummy. Keep your legs down while putting them down and stretching them out in the opposite directions. And then bring them up to your tummy. Again as you place them down, pull them up by closing. Keep on continuing this same procedure for 30 seconds. You will feel a burn in your tummy and legs as you carry on. No doubt, this is the best exercise to lose fat from the lower part of the body.

Superman Exercise: (30 seconds)


This is a power-packed exercise to reduce tummy that works your abs, lower back, and thighs. After the W lifts turn around and face the ground. Later stretch yourself on the ground by keeping your legs and hands straight. You need to lift your thighs and chest of the ground at the same time by balancing yourself on the tummy. Try to keep yourself as straight as possible while doing this. Rerun lifting your thighs and chest off the ground for 30 seconds. For toning your belly, this exercise is extremely effective.

Jump Squats Exercise: (30 seconds)


This is a power packed cardio exercise for losing weight. That is often included in various fitness regimes. It helps in working out the whole body and even toning the thighs. You must stand straight with your feet at shoulder width. You should bend down as much as you can into a perfect squat. Nevertheless, you need to exit in a jump while coming up. Repeat the same by going down into a squat and jump up. This is a great intensive workout. That makes you sweat and keep your heart beat up. Make a deep and nice squat for best results. This exercise will be enjoyed by you. By doing this exercise daily also experience an effective weight loss.

Single Leg Lift Jump Exercise: (1 minute)


It is one of the most effective workouts to tone the body and lose weight. It works the back of the thigh and the core muscles at the same time. It also gains you balance. You must start by standing straight by lifting the left leg of the ground. Touch the ground with your hands and as you come up, you need to jump. Make sure to keep your left leg up. Place it in a bent position and don’t strain it. First, you will touch the ground and then jump on your single foot. Continue this for 30 seconds. Then shake it off and continue with the next leg. Bend your right knee and continue the same exercise.It is somewhat challenging for beginners but with practice, you will pull it off well.

Push up and Knee Kick Exercise: (30 seconds)


This is an innovated difference of the traditional push-up. It is one of the best home exercises to lose weight. This takes very less space to perform. This exercise works the whole body. It’s great to lose arm fat, especially for upper arm fat removal. Men are recommended to do a proper push-up. The women can begin with knee push-ups. So you need to lie down flat on the ground. Come up to your hands and feet. It is your initial position. You will do just one push up. Then come back to your starting position. After this, you should bring your right knee forward to touch your right elbow. Then you’ll bring your left knee to your left elbow. This is a complete exercise. You need to do this for 30 seconds. Initializes with a push-up and go for knee kicks. Repeat the push-up. This builds strength in your arms and core.

Bent Leg Rotating Exercise: (1 minute)


This exercise works your inner abs and thigh. You must stand straight and place your hands on the back of your head. This is to give you more strength. It brings your concentration to the legs. You have to lift your right leg which is bent, to your waist. In circular movements, you should rotate your leg by keeping your knee bent. For 15  seconds to the front rotate it as much as you can. Now repeat the same rotation with the same leg to the back for 15 seconds.

Move to the left and repeat the same after completing the right leg. Rotate it forward for 15 seconds and backward for 15 seconds by bending the knee. This is a challenging weight loss exercise. Do try it for strengthening your thighs.

Skipping Exercise: (30 seconds)


This is the best exercise to lose weight for both men and women. It is easy, simple to do and entertaining. So you don’t get bored. This is the ultimate solution to the question of how to lose weight in stomach and thighs. Take your skipping rope or jump rope and jump for 30 seconds. You can do normal jumps for the first 20 seconds. Go to an intensive one. At a time jumping with both your legs will be a much better choice. You’ll be warm enough to sweat by the end of this session. Place your knees and back straight while jumping.

This amazing 5-minute fat burning workout at home will give you the best results. You must try this. It is suggested to do this in the morning on an empty stomach. Nevertheless, you can drink 2 glasses of water an hour before this workout to help flush the toxins out. After each exercise, if you like you can take a very short break of 10 seconds. This is an exercise that helps you lose weight fast.

5 Minute Fat Burning Workout Set 2:

This is another variation of the 5-minute fat burning workout where we grouped 5 stretching exercises for easy and fast weight loss.

Glute Bridge (1 Minute)


The Glut Bridge is the most effective exercise for losing weight from the lower parts of the body. Due to the move specifically, targets core muscles and the butt. It tones the glutes along with calves, core, flexors, lower back, and hamstrings. It is a complete workout for the lower body. Additionally, it is also an amazing back exercise that works as good as traditional yoga exercises for back pain. You should lie flat on a yoga mat with your knees bent and feet placed flat on the floor. Raise your hips in a way that your body forms a straight line from the shoulder to the knees. Then lift your right knee up towards your chest. Wait a moment, lower it. Raise your left leg towards your chest. After waiting a moment then lower it. This makes one full repetition. Repeat the move as many times as you can for 1 minute.

Inverted Shoulder Press (1 Minute)


The inverted shoulder press is a unique exercise for the limbs that tones the deltoids, middle deltoids and triceps. It is an absolutely equipment free workout. This effectively utilizes the body weight to tone the arm and shoulder muscles. Start in a push-up position with your hands  by placing slightly wider than shoulder-width apart on the floor. Now, move your feet towards your hands. Raise your hips to form an inverted “V”. Now bend your elbows till your repetition. Repeat it as many times as you can in one minute.

Alternating Lunge (1 Minute)


Lunges are a time-tested cardio exercise to lose weight. As that targets multiple muscles of the body at the same time. This exercise of often included in the best calisthenics workout routine for fast results. This exercise not only strengthens and tones the leg. But also develops the muscles of the lower back and abdomen. It enhances the stability of the core. Also, increases the flexibility of the hip flexors. By placing your right leg forward stand straight. Now, bend both the knees to lower your body to a lunge pose. For returning to the starting position and immediately move your right foot back and lower into another lunge then press through the heel of the right foot. For returning to the standing position, press through the heel of your left foot. This entire move makes one repetition. Repeat this exercise as many times as you can in one minute.

Skater Hops (1 Minute)


For speeding up the heart rate effectively, this is an amazing plyometrics workout. It also helps in working the quadriceps and adductors along with abductors, hamstrings, glutes and calves. It doesn’t require any equipment. It helps in correcting strength imbalances and toning the lower body of the legs. You should stand straight resting the pressure of the body on the left leg and knees slightly bent and your hips. Then extend your left knee and ankle and jump forwards towards the right. Land on the ball of your right foot by bending your knees and hips slightly for absorbing the impact of the landing and immediately jump off to your right with your right leg. Continue repeating this jump with alternate legs for 1 minute.

Rotating T Extension (1 Minute)


This power-packed exercise helps in working all the abdominal muscles. Those are transverse abdominous,  rectus abdominous and obliques along with the rhomboids, deltoids, abductors, quads and glutes. Initially with the push-up position and straighten your arms. Then you must shift your weight from both arms to only your left arm and rotate your torso to the right completely. Towards the ceiling, raise your right straight up and look up towards your right palm. So that your body forms the shape of “T”. Hold this posture for a few moments. Then return to the push-up position and repeat the same on the other side. This whole move makes one repetition. Repeat the exercises as many times as you can within 1 minute.

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