It is a well-known fact that we can lose weight faster when we work out regularly, and there are some workouts that can make the process even faster. While some people chase “super fast” weight loss pipe dreams with fad diets, others choose the smart and effective path of a healthy diet and regular exercise to lose the weight and keep it off.
While there are days in which you feel excited about heading to the gym and engaging in challenging workouts with your friends, other times may not want to do so, and you’d rather be by yourself and work out in your own living room.
The good news is that you can lose weight fast by working out at home. So, whenever you don’t feel like going to the gym, the following home workouts will help you build your muscles and lose weight in the privacy of your own home.
Six 3-Minute Fat Burning Exercises
The following exercises are very effective in building your muscles and helping you lose weight, especially if you have a busy schedule. If you practice these exercises daily, you will lose weight and get your body in shape fast.
You will need a comfortable mat, a towel, and a skipping rope. Don’t forget to hydrate yourself before and after your workout. Let’s get started.
Upside-Down Pipe Exercise (Downward Dog) – 30 Seconds
This exercise lasts for 30 seconds. It is extremely effective in shaping your abs.
1. Place your hands on the mat and balance on your hands and your toes in plank position.
2. Stretch your legs next to your body. Next, pull the legs away from your hands, stretching them backward, and pressing your behind towards the ceiling into an upside-down "V" shape.
3. Hold this exercise for 30 seconds. It will strengthen your abs, arms, and back.
Leg-Lift Exercise – 30 seconds
This exercise focuses mainly on shaping your legs, tights, and abs.
1. Lie down on your back on the mat and squeeze your legs together.
2. Next, lift left your legs to 90 degrees, keeping them squeezed tightly together, until your body forms an "L" shape.
3. As you bring your legs back to the initial position, stretch them away from you, keeping your abs down and tight.
4. Repeat this exercise for 30 seconds.
Squats Exercise – 30 seconds
Squats are always included in cardio exercises because they aim not only at toning your thighs but also at shaping your entire figure.
1. For this exercise, keep your legs apart and bend your knees deeply as you squat back into your heels. Be sure to keep your knees from going forward over your toes to prevent knee injury.
2. For an added challenge, try jumping as you go back to the initial standing position.
This exercise will also improve your cardiovascular health, and tone your legs.
Mat Abs Exercise – 30 seconds
This exercise is great for shaping your abs and thighs.
1. For this mat exercise, you need to lie down on your stomach on the mat.
2. Next, raise your hands, chest, and legs off the mat while trying to maintain your balance on your torso and keep from wobbling.
3. Repeat the exercise for 30 seconds.
Bicycle Knee Exercise – 30 seconds
The greatest thing about this exercise is that it shapes your entire body, while focusing especially on reducing your arm and abdominal fat.
1. Lie down on the ground and raise yourself onto your hands and knees. This is the initial starting position.
2. Lift your left knee and pull it up so it touches your left elbow.
3. Do the same with the right knee and right elbow. Alternate for 30 seconds.
Rope-Skipping Exercise – 30 seconds
This exercise is accessible to everybody and is more effective than you might think while at the same time being fun.
Skipping exercises are the perfect solution for shaping your legs, working your abs, improving balance and coordination, and getting a highly effective cardio fat burning workout.
Skip in place as long as your fitness level will allow. Start slow so you can learn to coordinate your skips with the jump rope. Keep your body straight and abs tight during the exercise.
As you get more fit keep adding more time to each jump rope session and increase your speed.
Do one set of each of these for a quick 3-minute energy boost, or 3 sets for a quick but effective workout in less than 10 minutes!
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