A fun fat burning workout for busy women

I recently started working with a new client, Jessica.  One of the first things she asked me was,

“Is there a fun fat burning workout for women like me?”

Jessica told me she had a love-hate relationship with exercise.  She didn’t like exercise.  She knew she needed to workout.  But she struggled with motivation.

For Jessica, exercise wasn’t fun.  She didn’t like overly intense workouts because they hurt her knees.  “I don’t want to just around like a hyper-caffeinated kangaroo.”

She wasn’t getting the results she wanted.  “My trainer makes me lift super heavy too, like a man.  I feel like I’m getting big and bulky but I just want to burn fat.”

Jessica didn’t like going to the gym, either.  “It’s stupid!  It takes me 30 minutes to get to my gym.  That’s 30 minutes getting to and back home from my workout.  That’s a whole hour I waste.”

So when Jessica asked,  “Is there a fun fat burning workout for women like me?”

My answer?  Absolutely!  I AM A WOMAN LIKE YOU!   I have a love/hate relationship with exercise, too.  I actually became a trainer to overcome my own struggles and get the results I wanted with exercise.  From personal and professional experience, to be successful, your workouts have to be fun, burn fat, get the results you want, and work for your lifestyle.  Otherwise, you won’t stick with it.

I find that the easiest way to make exercise fun, is to eliminate the obstacles that make it feel like a pesky, inconvenient chore.

In Jessica’s case, that meant creating fun fat burning workouts, she could do from home, that had low-impact exercises that wouldn’t hurt her knees.  It also meant doing the right exercises using lighter weights so she could avoid getting bulky.

A fun fat burning workout for women

I created this fun fat burning workout for Jessica.  She loved it.  “I felt like I was burning fat but I didn’t feel like I was killing myself.  It doesn’t hurt my knees either and I was able to do this workout in less time than it takes me to get to the gym.”   For more tips to make your workouts more fun, check out this post.

That’s why I’m excited to share this workout with you.  It’s one of many I made for Jessica that helped her lose 10 pounds and get more toned.  It’s perfect for busy women that want to burn fat at home or the gym.

This workout works, no matter where you work it.

How to do this fat burning workout 

  • This workout has 6 exercises that target different muscle groups.  Make sure you squeeze your abs in tight during each exercise.
  • Repeat each exercise 25 times to complete one round or set.
  • Do 4 full sets to complete the workout.
  • Use a weight that is heavy enough that you feel like you’re working… but not too heavy so that you can do all of the exercises with proper form.  You may need more weight for the lower body exercises and less for the arm exercises.  Adjust the weight as needed to suit your skill level.

That’s it!  Easy breezy.  Fire up your favorite playlist and get ready to burn your fat.

When you’re done with this workout, leave me a comment and let me know if you felt the burn.

 A fun fat burning workout for busy women

A fun fat burning workout for busy women

CURTSEY LUNGE

Stand holding a pair of dumbbells, with your feet shoulder-width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side. Do the same number of reps with both legs to complete one set.

A fun fat burning workout for busy women | Fun fat burning exercises for women to lose weight and get healthy fast

SIDE CURLS

Stand with a dumbbell in each hand, with your palms facing away from you. This is your start position. Bend your arms, at the elbows, curling the weights in towards your shoulders. Pause and then slowly return your arms to the start position to complete one rep.

A fun fat burning workout for busy women | Fun fat burning exercises for women to lose weight and get healthy fast

BACK FLY

Hold a dumbbell in each hand. Keep your back flat and bend forward at your waist about 45 degrees. Hold your weights down together in front of you. This is your start position. Lift both arms up to the side until they’re in line with your shoulders. Maintain a slight bend in your elbows and squeeze your shoulder blades together at the top of the movement. Then reverse the movement, lowering the dumbbells back to the start position to complete one rep.

A fun fat burning workout for busy women | Fun fat burning exercises for women to lose weight and get healthy fast  
 

DEADLIFTS

Stand holding dumbbells (or barbell). Your feet should be slightly narrower than shoulder-width apart. This is your start position. Bend at the waist lowering your chest towards the floor, while keeping your back neutral. Keep your legs straight but not locked. Your butt will naturally go backward. Don’t arch or round your back. Lower down as far as you can while keeping the weights in close to your legs. Exhale and lift your chest back up to the start position to complete one rep.

A fun fat burning workout for busy women | Fun fat burning exercises for women to lose weight and get healthy fast | workouts for women | workout for beginner

LUNGE

Stand, holding a pair of dumbbells, in a split stance with one leg in front and the other behind you. This is your start position. Lower your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. Exhale and push back up into the start position to complete one rep.

A fun fat burning workout for busy women | Fun fat burning exercises for women to lose weight and get healthy fast | workouts for women | workout for beginner

TRICEP KICKBACKS

Stand holding dumbbells. Bend your arms, then over slightly, with a neutral back. This is your start position. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep.

Leave me a comment and let me know if you felt the burn.

Big love from your Coach and Biggest Cheerleader,

 

 

Pin this workout to Pinterest so you’ll have it forever.  If you’re looking for a complete program to help you reach your weight loss and wellness goals, I’ll hook you up.  Click here to get started.

a fun fat burning home workout | workouts for women | workout for beginner
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1Comment
  • Cindy Wheat
    Posted at 16:19h, 03 February Reply

    I love this fat burn workout. Challenging and simple to follow. Can increase burn by upping weights !!!

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