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