The best fat burning circuit workout for girls at home

The gym is not the only place where you can do well work out! This circular training for girls at home conditions designed to burn fat without the use of simulators, barbells and dumbbells.

On the net you will find many videos on yoga, barbell training and dumbbells, a combination of strength exercises with rowing and they really effective. But it’s possible to lose weight while exercising at home while enjoying the improvement your body and promote health.

To try this intense circular workout for fat burning, you only need a bench or chair, determination and a bottle of water to maintain water balance.

Fat Burning Circuit Training Starts with Quick dynamic warm-up, after which you will do two circles of two different sets of exercises, completing each “shock” cardio finisher. What is the greatest virtue of this workout? You can customize it for yourself and use it for weight loss. at home. If your work schedule allows you to practice longer, repeat the whole complex two to three times. Hurry up? Then give your best in one circle.

• Circular training program for girls
• Exercise Technique & Tips
  • The worm
  • Knees girth
  • Straight kick
  • Body lunge walking
  • High knee jogging
  • Lunges back with step on bench
  • Push-ups on a bench on one leg
  • Touching the knees with the feet lying on a stand
  • Burning Cardio – Side Jumps
  • Jumping to the box (bench)
  • Triceps Bench Dips
  • Side lunges
  • Explosive Cardio – Burpy

Circular training program for girls

1.Warm-up
The worm 5 reps
Standing knees 5 times on each leg
Mahi straight leg 6 times on each leg
Body lunge walking 6 times on each leg
High knee jogging 10 times per leg
2.Complex 1: Run twice in front of the cardio finisher
Lunges back with stepping on a bench 5 times on each leg
Push-ups on a bench on one leg 5 times on each leg
Touching the knees while resting with your feet on stand 5 times on each leg
3.Lateral jumps 1 set of “burning” cardio in 30 sec.
4. Complex 2: Perform twice before cardio finisher
Box Jumping 10 times
Triceps Bench Dips 10 times
Side lunges 5 times on each leg
5. Burpy 1 “explosive” cardio approach in 30 sec

Exercise Technique & Tips

The worm

This is a classic exercise in which you walk forward with your hands, until you reach the bar with your hands directly under your shoulders. Return to a standing position without bending your legs.

Knees girth

Stand straight and hold your knee to your chest, slightly stretching gluteal muscles. Repeat for the other leg. Want to do exercise is more effective? Engage the calf muscles, alternately climbing on toes.

Straight kick

This exercise is also called the “tin soldier”, because it imitates a military march. With a straight back and legs straightened remove with your left hand to the toe of your right leg, lifting it in front of case. After each repetition, rest and do exercise for the other leg.

Body lunge walking

This exercise works on the muscles of the core and legs, at the same time. stretching the hip flexor muscles. Lunge forward by watching so that the knee of the front leg does not extend beyond the toe. At the bottom at the lunge point, stretch your arms forward, and turn your torso to the side bent legs. In the back leg you should feel stretching the muscles that bend the hip.

Body lunge walking

High knee jogging

This exercise perfectly accelerates the heart rate, and it will become the final stage of the warm-up. When doing, focus on to raise your knees as high as possible to your chest at a fast pace. Follow the technique and quality of execution, not just number of times. If you fail to raise your knees enough high, slow down.

Lunges back with step on bench

This is the first exercise of the training complex. Face to bench, and lunge deeply back, trying as hard as possible bring the knee of the left foot to the ground. Then pushing right foot, step it on the bench, and pull the left knee to the chest.

Push-ups on a bench on one leg

Put your hands on the bench, and stand in the position of the bar, putting hands under the shoulders. Make sure your buttocks and hips are at the same level with the chest to simultaneously activate abdominal muscles. Tear your left foot off the ground slightly and lower torso to the bench, performing push-ups. After five times, change leg.

Touching the knees with the feet lying on a stand

Take the reverse position with your feet on the bench and your hands on the ground. Stretch your knee to your chest, lifting your right hand from the ground, to touch her left knee. Change side. In that Exercise, you should clearly feel the work of the core muscles.

Touching the knees with the feet lying on a stand

Burning Cardio – Side Jumps

From a standing position, lift your right leg, and jump to the right. Land and balance on your right foot while holding your left foot Aweigh. Repeat the same to the left. If with raised it’s too hard for your opposite foot to keep your balance you can lightly touch the toe of the foot of the floor after each jump. Jumping from side to side in this way for 30 seconds, Try to bounce as high as possible.

Jumping to the box (bench)

You have probably heard about variations of this exercise, among which jump through the bench, standing either face or side to it. However the proposed option is to simply jump onto a bench in park or any other hill. Find a steady, level a bench that could support your body weight. Bend the body into the hip joint, pushing the pelvis back. Help jerk hand movement, and jump onto the bench, landing gently to protect your knees and ankles. Gently go down to the ground rest and repeat the exercise.

Triceps Bench Dips

Place your hands on the bench behind your back, spreading your palms across towards you. Bend your knees or to increase the load, keep your legs straight. Push your torso up, leaning on brushes, and keep your elbows strictly above the palms behind the body – they are not should go apart. Holding the pelvis as close to bench, you can transfer the entire load to the triceps.

Triceps Bench Dips

Side lunges

From a standing position, lunge to the right with your right foot, moving your pelvis away back and holding the knee above the level of the toes. As much as possible sit deep on your right foot, then push yourself bent foot, and return to starting position. Repeat exercise with the other leg.

Explosive Cardio – Burpy

Your Last 30 Second Super Burning Cardio Exercise become– are you ready? – burpy! It is not necessary to count the number of repetitions: just do as much burpie as you can for this exercise became a real finisher. Don’t worry, you won’t have to push up completely. The purpose of the exercise is to lie on the ground and rise as fast as possible. Start from a standing position, then put your hands on the ground, lower your chest to the floor, as quickly as possible get up and bounce.

If you liked this circular training program for girls, but you still have questions or suggestions, feel free to write about this in the comments. Perhaps you want a complex including exercises with dumbbells or rubber, write to us about it.

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