3 Quick Workouts For Burning Fat Fast

These simple, equipment-free workouts are the perfect way to torch fat and build muscle

These Tabata-style quick workouts are high-intensity and each last four minutes. High Intensity training such as this has been proven to have a greater impact on both the aerobic (cadiovascular) and anaerobic systems (muscle) compared with lower intesity training. Meaning these 3 workouts are a fantastic way to build muscle and stamina while strengthening, toning, and burning fat.

Sets & Reps

Perform exercise 1 for 20 seconds followed by a 10-second rest. Perform exercise 2 for 20 seconds followed by a 10-second rest. Keep alternating between the two exercises. Repeat each exercise four times. This will give you a total of four minutes. You can do one workout per day or all three if you have the time.

WORKOUT 1

JUMPING JACKS

Muscles used:

Thighs, shoulders (abductors, adductors, deltoids) and cardiovascular fitness

Why do it?
This exercise will improve your cardiovascular fitness.

Technique:

  • Stand with your feet together and your arms next to your sides
  • Jump up
  • Open your legs and lift your arms at the same time
  • Jump back to the starting position
  • Repeat as fast as possible for 20 seconds without losing technique.

Watch points:
Keep your knees soft when landing.

MODIFIED PRESS-UPS

Muscles used:

Chest, shoulders, upper arms (pectorals, deltoids, triceps)

Why do it?

This will tone and strengthen your upper body.

Technique:

• Kneel on the floor
• Place your hands shoulder-width apart
• Keep your knees, hips and shoulders in line
• Bend your elbows and lower your body to the floor
• Push back up to the starting position

Watch points:
Keep your tummy muscles tight to help keep your spine in neutral.

WORKOUT 2

SQUATS

Muscles used:

Front thigh, back thigh, bottom (quadriceps, hamstrings, glutes)

Why do it?

Strong thighs will improve your running speed and ability to run uphill.

Technique:

  • Stand with your feet slightly wider than shoulder-width apart
  • Turn your toes out to 45 degrees
  • Bend your knees
  • Aim to get your thighs parallel to the floor
  • Return to the starting position

Watch points:

Look forward to help keep a neutral spine. Don’t let your knees go further forwards than your toes.

DIPS

Muscles used:

Back of your upper arm (triceps)

Why do it?

The muscles in the back of your arms help with the arm driving force, which will help you to run faster.

Technique:

  • Sit on the edge of a bench or chair
  • Keep your hands next to your hips with your fingers pointing forwards
  • Bend your elbows and lower your bottom to the floor
  • Straighten your arms and lift up to the starting position

Watch points:

The straighter your legs are, the harder the exercise will be.

Workout 3

ALTERNATING LUNGES

Muscles used:

Front thigh, back thigh, bottom (quadriceps, hamstrings, glutes)

Why do it?

This will make your legs stronger and improve your endurance.

Technique:

  • Stand with your feet hip-width apart
  • Step forwards with your right leg
  • Bend both knees until your back knee almost touches the floor
  • Push back to the standing position and repeat on the other side
  • Keep alternating between right and left

Watch points:

Don’t lean forwards with your upper body.

STRAIGHT LEG CROSS-OVER

Muscles used:

Stomach and side muscles (rectus abdominis, obliques)

Why do it?

During running, your stomach muscles work around the rotating movement of your spine. By strengthening your stomach and side muscles, you will significantly improve your running technique

Technique:

  • Lie on your back and extend your legs up to the ceiling.
  • Crunch your head and shoulders off the floor
  • Reach your right hand up towards your left foot
  • Return to the centre position
  • Repeat the movement, reaching with your left hand towards your right foot

Watch points:

Breathe out when lifting up.


Women's Running

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