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Fat Burning Workouts on The Go

Fat Burning Workouts on the GO!

Jenn Steen September 2, 2017

My Go-To Fat Burning Workout For Toning

Are you a businesswoman always in a rush? Crazed mom of four on-the-go? Super Woman? Well, have no fear, this is my go-to fat burning workout that ANY woman can make time for. With an outdoor and indoor option, I love these workout sequences because anyone can do them.  

Here is the outdoor version that requires zero equipment! All you need is a bench.

 

Circuit Park Workout

Equipment needed: 1 bench

7 rounds, 1 minute rest in between circuits

 

Circuit 1 (warmup):

·             Step ups on bench

o   20 reps each side

Circuit 2:

·             Standing single leg reverse lunges

o   20 reps each side

Circuit 3:

·             Push-ups on bench

o   12 reps

Circuit 4:

·             Tricep dips on bench

o   12 reps

Circuit 5:

·             Frog jumps

o   15 reps

Circuit 6:

·             Plank

o   3x45 seconds

Circuit 7:

·             Leg Lifts

o   3x20 reps

 

If you are someone who needs to be motivated by a gym, but maybe you’re not too sure what to do when you get there, this workout is for you:

 

Indoor Gym Workout

Equipment Needed: dumbbells, squat machine, resistance band, cable machine, treadmill/track

8 rounds, 1 minute rest in between circuits

 

Circuit 1:

·             Sumo Deadlifts

o   4x15 reps

o   Squeeze for 2 seconds at the top of the deadlift, then lower back down to shin level. A mind-to-muscle connection with your glutes is crucial for this exercise!

Circuit 2:

·             Single Leg, Leg Press

o   3x15 each side

o   Use leg press machine, or one plate

o   Line up your foot in line with your shoulder, press down with your heel, not your hands.

Circuit 3:

·             Superset Reverse Lunge

o   3X15 each side

o   Use Smith Machine, dumbbells, or slider

o   Do one leg at a time

Circuit 4:

·             Band Side Lateral Walks

o   3x20

o   Use weighted barbell

Circuit 5:

·             Cable Kickbacks

o   4x15-12-10, increase the weight with each set

Circuit 6:

·             Single Leg Curtsy Lunge With Band

o   3x12 each side

o   Do one side and then the other

Circuit 7:

·             Superset Jump Lunges

o   3x12

o   2 second static hold

Circuit 8:

·             Sprints

o   4 sprints, 10-20 seconds on a 6-10% incline

o   Do on treadmill or outdoors

 

These workouts are simple, effective, and best of all- fat burning. Even if you are a busy Boss Babe, it’s still important to prioritize yourself and your health…you won’t regret it.

 

RECOMMENDED PRODUCTS: Workout Plans: Boss Babes 6-Week Total Body Workout

 

In FITNESS Tags WORKOUTS, HEALTH, FITNESS, ON THE GO
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