10 minute lower body fat burning workouts


10 minute lower body fat burning workouts

If you are looking forward to weight loss – lower body workouts are helpful.

Are you working out as planned by us? Remember we spoke about the fitness challenge for the next 82 days left for 2020! Crawl,walk, run, cycle,swim , strength train or sun salutations/Surya Namaskaras- I believe you are engaged in some physical activity for 45 minutes of the day. And remember to keep moving all the time. As they say “Sitting is the new smoking” ! Today we carry on with our lower body workouts.

It is also said that “Abs are made in the kitchen”. This is the most apt saying I have ever read. The direct connection of the stomach is with the food. I will write about food and habits to healthy life in the next post.

I limit my blog today to the simple body workouts for beginners which can be done at the comfort of your home.Without wasting any time, let us head towards understanding the basic muscle groups in your lower body. 

  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves

When you say lower body workouts you need to first warm up your body with simple exercises like the ones I have mentioned in my blog https://www.the5ammommy.com/upper-body-workout-for-beginners-day-2/

Now once when we are done with warm ups which, I reiterate, prevent us from encountering any injury while on vigorous exercise, we can straight head towards

  • Mountain Climbers
  • Indian Squats
  • Normal Lunges
  • Reverse lunges (You may use a dumbbell for holding or to perform a bicep move)
  • Sumo Squats and Jump
  • Side Lunges
  • Leg raises
  • Side Leg Raises(Both sides)
  • Inner Thigh Leg Raises
  • Pelvic bridge

I don’t want to go in-depth about how to do these exercises. You may find ample information about the same on all fitness websites. Then What is the purpose of my blog? Well, I feel we aren’t giving enough importance to the strength training as much as we should. Especially, my dear ladies of all groups need to pay this type of exercise a little more attention.

Lower Body Workouts

A frequency of two days a week of strength training is very good to start with. Remember the “calorie burn” and the “after burn” is more when you strength train than when you are at cardio exercises.

Don’t forget to stretch your body well after the 2 or 3 sets of each exercise with 12-15 repetitions each. Stretches are also written in my previous blog post.

Stretches:- Important part of our exercise. Here it is

  • Neck stretch
  • Crossbody Shoulder stretch
  • Overhead tricep stretch
  • Chest stretch
  • Forearm Stretch
  • Wrist stretch
  • Balasana/A child’s pose
  • Shavasana(Sleeping pose by relaxing every body part until your heart rate becomes normal)

Get your set of basic dumbbells and just get going. Remember time waits for none. No excuses and no complain. It is not “reinventing the wheel”! 

Check out my way to good health  by walking at home in my blog


Snehal Joshi

Snehal is a Certified Nutrition Coach by National Academy of Sports Medicine. She is writing about her persuits of Nutrition Science since last 4 years.

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