Fat Burning Exercises

20 Minute Home Work Out PlanFollow these fat burning exercises if you are unable to workout at the gym. This 20 minute workout plan will get you healthy and fit. You don't even have to get up early in the morning for these types of exercises.

Please do a little stretching before doing these fat burning exercises.

1. Jog in place: 3 minutes

2. Jumping jacks: 25 repeats

When landing, bend your knees slightly to reduce the impact on knee joints.

3. Crunches: 15 repeats

Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Make sure you support your neck with your hands. Raise the upper torso from the mat and lower yourself until the back of your shoulders touches the mat.

Muscle worked: rectus abdominis

4. Hip Bridges: 10 repeats

Lie on your back. With hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.

Muscle worked: Lower back, hamstrings and gluteus

5. Step-up: 1 minute

You will need a stepper for this or just simply use a short foot stool.

Muscle worked: hamstrings, gluteus, quards

6. Reverse crunches: 15 repeats

Lie on your back with your hands on your sides. Keep your knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.

Muscle worked: lower abs and obliques

7. Mountain climbers: 1 minute

Get down on the mat, palms down and raise your knees as if you're ready to do a sprint. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.

Muscle worked: triceps, deltoid muscle,luteus, quards, hamstrings, calves

8. Push-ups: 15 repeats

Muscle worked: triceps, deltoids, pectorals

9. Squat thrusts: 1 minute

Stand straight. Now drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position, then stand up straight.

Muscle worked: arms, legs, chest, and lower back

Now, after during these fat burning exercises, you need to cool down by just walking around until your heart rate starts getting back to normal.

Take a minute to rest between exercise. Proper form is important to avoid injury. Always breathe in and out. Sip water if needed.

This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

If you have health issues, check with your doctor before starting any exercise plan.

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