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15 minute fat burning exercises to achieve your goals

When life gets busy, it can be easy to let your exercise routine slip. We totally get that! But we believe it’s not about working harder, but smarter.

With no need for fancy equipment and no gym in sight, our 15 minute fat burning workout for women is easy to do and takes up just a tiny amount of your day.

If you really wanted, you could perform this workout while you’re cooking, between Zoom calls or even on your lunch break! Don’t underestimate the power of high intensity, however, as this is one of the best fat loss workouts around. It’s time to get sweaty, ladies!

But in order to burn the ultimate amount of fat, you need to achieve two things.

High intensity workouts

We’ve all heard of HIIT workouts, right? They’re designed to burn a lot of calories in a short amount of time, keeping your metabolic rate higher for hours after. Well, that’s exactly what we’re doing here – with just your bodyweight.

Yep, no need for the gym, or home gym equipment, just yourself and something comfortable to wear!

A high intensity fat loss workout for women doesn’t have to be confusing or full of complicated movements – but simply the ability to maintain a good pace! It’s time to push your body to complete as many reps as possible with just 30 seconds to perform a round of each exercise. But what else do you need?

Lean muscle mass

You might think you’re about to buff right up, but that’s not the case, don’t worry! The aim of this fat burning workout is to slim down, not bulk up. However, it’s important to pay attention to lean muscle mass.

Also Read: 6 Easy Habits To Help You Lose Weight

This is because lean muscles are far more dense than fat, meaning they actually take up less space! Lean muscles are also active fibers, which means they require more energy to sustain. The more energy required, the more you’re going to burn naturally!

It’s time to get ready to burn fat and achieve those body goals with our bodyweight fat burning workout for women.

Get started with our 15 minute fat burning workout

This quick fat burning workout can easily be performed at home! It’s quick, convenient and requires no equipment – just your bodyweight.

As one of the best fat loss workouts for women around, the aim of this routine is to complete as many reps as possible in 30 seconds. To maximise your calorie burn, try completing all exercises without resting in between.

After completing all exercises, rest for one minute and complete 3 sets. These rounds are designed to make you sweat, sweat, sweat!

30 Seconds: Push-ups

Start the movement by getting onto the floor in a plank position. Keep your hands under – but slightly outside of – your shoulders. As you lower your body, keep going until your chest almost reaches the floor!

As you lower, ensure you’re keeping correct form. You should form a straight line across your back throughout, and your elbows tucked close. Pause at the bottom part of the movement briefly before pushing your weight back to the starting position.

If your hips sag down at any point, you’ve broken form – end the set and move on!

What muscles are worked by push-ups?

Push-ups are a great exercise for working a variety of muscles, including:

  • Chest muscles (pectorals)
  • Shoulders (deltoids)
  • The back of your arms (triceps)
  • Abdominals
  • The ‘bingo wing’ muscles (serratus anterior)

The benefits of push-ups

Push-ups are a great exercise that is easy to track in terms of progress. When you first begin, you may find it tricky to lift your own weight, but as it gets easier you’ll be pumping out those push-ups in no time!

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This exercise helps you to gain upper body strength, working a range of muscles across your back and core. Try to maintain good form throughout, to ensure you’re getting the most out of this fat burning exercise!

30 Seconds: Glute bridges

With just 30 seconds to complete each exercise, it’s all about those reps! Glute bridges are easy to do and great for those who may suffer from back, knee or hip pain – as they put very little pressure on these areas.

To kickstart this exercise, lie on your back with your feet flat on the floor. Keep a bend in your knee and squeeze those glutes! As you do so, lift your hips off the floor until your body forms a straight line from your knees to your shoulders.

Pause for a few seconds at the top of the movement then return to the start. Be mindful of not overstretching your back – aim for maintaining a straight line across your body!

What muscles are worked by glute bridges?

As well as the obvious – your glutes – glute bridges also work the hamstrings, lower back and even your abs. In terms of muscle groups worked, they are very similar to squats – all without putting pressure on your lower back.

30 Seconds: Side plank

We all know how effective planking is, right? But let’s switch it up! Side planks are great for feeling the burn and building up your strength. Start this exercise on your side with your feet tucked closely together and one forearm beneath your shoulder. Keep your body in a straight line from head to toe.

Hold this position for as long as you can! Keep that core engaged and don’t let your hips sag. Switch sides and keep feeling the burn!

What muscles are worked by side planks?

Side planks are an effective exercise for working the two layers of muscle on either side of your core – these are called your obliques.

The benefits of side planks

As well as working your core, side planks engage all major core muscle groups. This includes the transverse abdominis, the external oblique muscle, glutes and the rectus abdominis. Plus, they’re easy to do just about anywhere! Requiring only your bodyweight (and a little balance!).

30 Seconds: V-crunch

To complete this fat burning exercise, start by lying on your back with your abs braced. Lift your legs to an extended position and lift your torso to meet your legs. Reach your arms out towards your shins if you can! Keep good posture throughout and avoid curling your shoulders up. Keep breathing, ladies!

When you reach the top of this movement, hold for a few moments before returning to the start position. Repeat as many times as you can!

What muscles are worked by V-crunches?

As well as working those abs, V-crunches work to tone your obliques, as well as strengthening your back muscles and entire core. Not forgetting your hamstrings and quadriceps too.

The benefits of V-crunches

V-crunches are an important exercise to include in your fat burning workout due to their strength building ability! As well as helping you work several muscles, v-crunches can help target your hip flexors and improve your core. Keep going until you can’t do anymore!

30 Seconds: Squats

Squats are an excellent exercise to include in your fat burning workout! To complete the move, start by standing with your feet hip-distance apart with your toes pointed slightly outwards. Keep your torso straight and your core and glutes engaged, as you shift your hips back and bend at the knee.

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Lower your body as though you’re about to sit on an invisible chair! Reach your arms out in front of you if you need a little extra balance.

What muscles are worked by squats?

In the bodyweight squat, you’ll be working the following muscles:

  • Quadriceps
  • Hamstrings
  • Calves
  • Glutes
  • Abdominals

The benefits of squats

Squats are a great way to build leg and lower body strength, as well as improve your balance! Try and complete as many reps as you can as part of the ultimate fat burning workout!

Need a little help reaching your goals?

While our 15-minute fat loss workout for women will really get your heart pumping, it’s natural to feel as though you need a little help along the way.

If you’re desperately trying to resist the urge to snack – don’t worry! – we totally get it. PhenGold works to increase your metabolism and suppress your hunger, so you can maximise your fat burn with our bodyweight workout – meaning you’ll hit those goals a lot faster!



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