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40 MINUTE BOXING WORKOUT FOR HOME l NEXT LEVEL HOME WORKOUTS

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40 MINUTE BOXING WORKOUT FOR HOME l NEXT LEVEL HOME WORKOUTS

TRY THIS 40 MINUTE BOXING WORKOUT FOR HOME? Train like a prize fighter at home with this complete 40 Minute Boxing Workout For Home.

 

boxing workout- punching bag workout

You’re going to find out after this cross training heavy bag workout that boxing at home can be fun and challenging.  This punching bag workout combined with shadow boxing and conditioning will help you get fit while burning fat.

 

This 40-minute boxing workout for home goes non-stop! Try this at home boxing program with a heavy bag to boost boxing fitness, stamina, and learn boxing exercises at home. Perfect boxing training at home for beginners.

 

Try this boxing workout for cardio below and follow-along at your own risk.

Oh yeah, before you start this 40 MINUTE BOXING WORKOUT FOR HOME you’ll need:

This exercise equipment for home is your best investment.  You can get seriously fit and have a blast doing it with the right program.

You’re going to find out that boxing workouts are the best way to lose fat, get strong and ultra-fit without the need for bulky equipment or even a gym membership.

 

Here’s a complete boxing and weight training home workout plan if you need to lose 10 to even 50 pounds while getting a strong and tone body > CLICK HERE TO PUNCH YOUR WAY FIT AT HOME.

 

READY TO START PUNCHING YOUR PUNCHING BAG and MOVE YOUR FEET?

OK.  Get punching below!

 

 

Were you able to keep up and perform the entire 40 Minute Boxing Workout for Home?

At home workouts can be very effective when done properly with the right home workout plan.  Again, check out this complete home workout blueprint to get ultra-fit and lose inches while having fun doing it. 

HERE ARE MORE BOXING WORKOUTS FOR HOME:

FAQs

What is a boxing workout for home?
 A boxing workout for home is a training routine you can do at home to improve fitness and learn boxing techniques.

Do I need a heavy bag for this workout?

Yes, this at home boxing workout with bag helps you practice punches and build strength.

Can beginners do this workout?

Absolutely! This is a boxing training at home for beginners, with moves designed for all levels.

How long is the workout?

The session is 40 minutes of continuous boxing exercises at home to boost stamina and fitness.

Do I need special equipment?
 Other than a heavy bag, you just need space to move safely for this at home boxing program.

 

 

boxing workout

TOTAL TONING ” Leg Workout With Dumbbells” l LEG WORKOUT AT HOME

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root
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TOTAL TONING ” Leg Workout With Dumbbells” l LEG WORKOUT AT HOME

Here’s a TOTAL TONING “LEG WORKOUT WITH DUMBBELLS”!

You probably know by now that getting firm and tone legs can be done at home.

You don’t need fancy leg exercise equipment for this at HOME LEG WORKOUT..

This home workout routine for legs will show you how to get tone and firm legs just using dumbbells, a box and a fitness ball.

Resistance bands optional but highly recommended for leg workouts. <<CLICK HERE TO SEE WHICH ONES

So, are you ready to begin your ULTIMATE LEG TONING DUMBBELL WORKOUT FOR LEGS?

✅Free Body Transformation Home Workouts 

✅Complete Home Workout Plan for Women 

✅Suggested Resistance Band For Legs on Amazon 

TOTAL BODY DIET PLAN

HOW TO PERFORM THIS LOWER BODY WORKOUT USING DUMBBELLS”:

  • Make this leg workout with dumbbells more challenging by wearing a resistance band the entire time, using heavier weights, and dropping to lighter dumbbells as fatigue sets in.I recommend following along for circuit 1 and then repeating the entire dumbbell leg workout 2–3 more times with intensity before moving to circuit 2.

    Note: Reps and time were shortened due to more videos being filmed. Perform as written at your own pace.

    Try the full routine (circuits 1 and 2) 3x, then follow with a 3–5 mile run or 2-mile jog and sprints (5×25 yd, 5×50 yd, 3×100 yd, 2×300 yd). Perform this lower body workout with dumbbells 2x per week, and you’ll see results quickly.

    These are some of the best leg workouts with dumbbells, so don’t forget to share and comment after trying!

HOME WORKOUT ROUTINE 1 AND LEG EXERCISES:

  1. Sumo Pulls 10 – 15 reps
  2. 1 Leg Plyo Box Jumps 20 each leg (no box? perform 30 star jumps)
  3. 1 Arm Dumbbell Snatch 10 each arm
  4. Jump Rope or Jumping Jacks with Fist 1 minute
  5. Alternate Lunges 20 each side
  6. Pulsing Stationary Box Lunges 10 – 15 each side (no box? place foot on 6-12 inch platform or no elevation at all and go straight up and down with all pressure on front heel, driving pressure down with back knee)
  7. Jump In to Out- Low Squat 25 reps

Perform all 7 exercises, no rest, 2-3 more times before going to HOME LEG ROUTINE 2..

HOME WORKOUT ROUTINE 2 AND LEG EXERCISES:

  1. Good Mornings or RDL dumbbell exercise 10-15
  2. Back Leg Curl Ball 20-30 reps
  3. 1 Leg hop 30 seconds each leg
  4. 2 leg hop 1 minute
  5. Jumping Squats 25 reps

Perform all 5 exercises, no rest, 2-3 more times then if you are fit enough go to the running…

STILL WANT TO WORKOUT AT OWN RISK?

  • then run a 3-5 miles

or

  • jog 2 miles
  • perform sprints 5 x 25 yards, 5 x 50 yards, 3 x 100 yards, 2 x 300 yards.

————————————-

  • Perform THIS LEG WORKOUT WITH DUMBBELLS 2 x week and your legs will be in shape in no time.
  • PLEASE SHARE IF YOU LIKE AND COMMENT AFTER TRYING 🙂

MORE HOME WORKOUTS:

 

FAQs 

Can I do this leg workout with just dumbbells?
 Yes, this dumbbell leg workout is designed for home or gym use.

How often should I perform this lower body workout with dumbbells?
 2 times per week is ideal for toning and strength.

Can I increase intensity?
 Yes, use heavier dumbbells or add a resistance band for more challenge.

Will this workout help tone my legs?
 Absolutely! These dumbbell leg exercises are some of the best leg workouts with dumbbells.

Do I need to do cardio with this workout?
 Optional, but adding running or sprints boosts results and fat burn.

 

 

FAT BURNING “KICKBOXING WORKOUTS” l LEG WORKOUTS For Women

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root
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FAT BURNING “KICKBOXING WORKOUTS” l LEG WORKOUTS For Women

WANT KICKBOXING WORKOUTS to burn fat and get FUN LEG WORKOUTS FOR HOME?

A kickboxing workout is a perfect kickboxing at home routine for weight loss and toning legs. Learn kickboxing classes for beginners with front and side kicks using a punching bag. Combine these moves for a full cardio kickboxing near me style session. Thousands of women enjoy 9 round kickboxing and punching bag workouts to burn fat and shape thighs—all without a gym. Join kickboxing classes or try this kick boxing training at home for fun, effective results.

Let start with the first kickboxing workout video using a PUNCHING BAG OR STAND UP BAG.  Punching bag workouts are some of the best home workouts to burn fat without the need of a gym membership.

By the way, thousands of women everywhere are transforming their body while having a blast punching and kicking a stand up bag at home. Check this breakthrough home workout to get super fit here.

 

boxing workout

HOW TO PERFORM A SIDE KICK ON A KICKBOXING BAG 

KICKBOXING WORKOUTS-HOW TO

HOW TO PRACTICE KICKING YOUR KICKBOXING BAG WITH A SIDE KICK:

  • Perform 25 side kicks right side.
  • Perform 25 side kicks left side.
  • Perform *switch kicks for 1 minute (see video)

REPEAT ALL 3, 2-3 X,  3 TO 5 DAYS A WEEK.

* Switch kicks: make sure to switch into your stance before kicking.  Take your time when beginning.  Drive up knee then use your butt and power to accelerate the side kick using your heel or blade of foot into the bag (Target).

HOW TO PERFORM A FRONT KICK TO A KICKBOXING BAG 

front kick=kickboxing workout for cardio

 

HOW TO PRACTICE KICKING YOUR KICKBOXING BAG WITH A FRONT KICK:

  • Perform 25 front kicks right side.
  • Perform 25 front kicks left side.
  • Perform *switch kicks for 1 minute (see video)

REPEAT ALL 3, 2-3 X,  3 TO 5 DAYS A WEEK.

* Switch kicks: make sure to switch into your stance before kicking.  Take your time when beginning.  Drive up knee then use your butt and power to accelerate the side kick using your heel or ball of foot into the bag (Target).

OK, You practiced your kicks with the kickboxing bag.  NOW, IT’S TIME TO PUT THIS WORKOUT INTO A ROUTINE FOR HOME.

Grab your dumbbells, boxing gloves, punching bag and some GRIT to start shaping your legs and burn fat with this ” KICKBOXING WORKOUT” FOR WOMEN.

 

Cardio Kickboxing Workouts are a great way to burn unwanted fat off your legs.  The best part is that they can be done at home.  Home workouts are no longer just curling a water bottle.

FITACTIONS.COM has created the best home workouts for weightloss, toning and strength routines just for women.

So, are you ready to start your KICKBOXING WORKOUT WITH BAG” ? Get Ready! Follow along…

HERE’S ANOTHER KICKBOXING WORKOUT FOR HOME:

  1. JUMP ROPE 3 MINUTES
  2. FRONT KICK RIGHT SIDE 1 MINUTE
  3. FRONT KICK LEFT SIDE 1 MINUTE
  4. SIT UPS 25
  5. SWITCH KICKS WITH FRONT KICK 1 MINUTE

Repeat all 5 exercises then go to next routine below

  1. JUMP ROPE 3 MINUTES
  2. SIDE KICK RIGHT SIDE 1 MINUTE
  3. SIDE KICK LEFT SIDE 1 MINUTE
  4. PUSH UPS 25
  5. SWITCH KICKS WITH FRONT KICK 1 MINUTE

Repeat all 5 exercises then go to next routine below

I highly recommend putting on these resistance bands on your upper thigh for this entire finisher. Get a pair as they run out quickly on Amazon. <<

  1. SQUATS 50
  2. JUMPING SQUATS 25
  3. BRIDGES 50
  4. STAR JUMPS 25

Repeat all 4 exercises one more time!

 

boxing workout

 

MORE HOME WORKOUTS FOR YOU TO TRY:

FAQs

What is a kickboxing workout?
 A fun kickboxing at home routine that combines punches and kicks to burn fat and tone muscles.

Can beginners do this workout?
 Yes! These kickboxing classes for beginners are simple to follow and safe at home.

Do I need a gym or equipment?
 No, you can use a punching bag or stand-up bag for an effective kickboxing workout.

How does it help with weight loss?
 It’s a cardio kickboxing near me style workout that burns calories and tones legs and arms.

How long should each session last?
 Try a 9 round kickboxing or 20–40 min session to get maximum fat-burning results.

 

 

HIGH INTENSITY TOTAL BODY WORKOUT l 20 Minute Home Workout

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root
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HIGH INTENSITY TOTAL BODY WORKOUT l 20 Minute Home Workout

WANT A GO TO TOTAL BODY WORKOUT?

I recommend keeping this 20 minute TOTAL BODY WORKOUT in your HOME WORKOUT library for when you need a HIIT Workout that just requires a pair of dumbbells and a jump rope or jumping jacks.

Yep, that’s all you’ll need to burn fat and define your total body from head to toe.  Try this at home workout.  I guarantee you’ll love how your body feels after performing once or recommended 1 to 3 times at your own risk of course.

This is like an all in one 20 minute total body workout:

  • Arm workout
  • Ab workout
  • Leg Workout
  • HIIt Workout
  • Shoulder and Chest Workout

Try this Home Workout Video Below and repeat at own risk 1-3x…

TOTAL BODY DIET PLAN

 

20 MINUTE HOME WORKOUT (TOTAL BODY HIIT WORKOUT FOR WOMEN) :

For this high intensity total body workout, I recommend wearing a resistance band on your thighs for the entire session. Grab some dumbbells and follow along for a full body HIIT workout.

Tip: Always start with heavier weights and drop to lighter dumbbells once fatigued to complete the timed reps. This HIIT total body workout is perfect as a high intensity workout at home and makes a complete total body workout HIIT for strength and fat burn.

ALL HOME WORKOUT EXERCISES AND PROGRAM FOR THE WORKOUT VIDEO:

  1. JUMP ROPE 1 MINUTE
  2.  ALTERNATING HAMMER CURLS 45 SECONDS (8-12LBS)
  3. REGULAR CURLS 30 SECONDS (8-12 LBS)
  4. JUMP ROPE 30 SECONDS
  5. PUSH UPS 25
  6. ALTERNATING HAMMER CURLS 45 SECONDS
  7. NARROW CURLS 30 SECONDS
  8. JUMP ROPE 1 MINUTE
  9. TRIANGLE PUSH UPS 25
  10. BENT OVER RAISES 15 ( 5-12 LBS)
  11. JUMP ROPE 1 MINUTE
  12. HAMMER CURLS WITH ELBOWS UP 30 SECONDS (8-12LBS.)
  13. RENEGADE ROW FEET WIDE 5 EACH SIDE WITH DOUBLE PUMP TOP
  14. NARROW CURLS 30 SECONDS
  15. NARROW CURLS 1/2 WAY 5 REPS
  16. NARROW CURLS FULL AND 1/2 REP FOR 5 REPS
  17. LOW TO HIGH PLANK 5 EACH SIDE
  18. 5 BURPEES WITH PUSH UP
  19. JUMP ROPE 1 MINUTE
  20. REVERSE LUNGE WITH KICK AND DBS 10 EACH SIDE (8-20 LBS.)
  21. SIDE LUNGES 10 EACH LEG (8-20LBS.)
  22. LOW TO HIGH PLANK 10 EACH ARM
  23. STAR JUMPS 25
  24. JUMP ROPE 30 SECONDS
  25. PUSH UPS NARROW 10
  26. KNEE TUCKS – ABS 25 REPS
  27. DOUBLE SQUAT WITH JUMP KNEE TUCK 10 REPS
  28. LOW TO HIGH PLANK 10 EACH ARM
  29. PUNCH WITH WEIGHTS 100 PUNCHES (2-3LBS)
  30. PUNCH NO WEIGHT 100 PUNCHES WITH FIST
  31. REVERSE LUNGE WITH KICK 10 PER LEG (8-20 LBS.)
  32. STAR JUMPS 25
  33. HAMMER CURLS ALTERNATING 30 SECONDS
  34. HAMMER CURLS SAME TIME 15 SECONDS
  35. NARROW CURLS 30 SECONDS
  36. JUMP STRAIGHT TO OUT SQUAT 25 WITH DBS (8-15LB)
  37. KNEE TUCKS 25 REPS
  38. BICYCLE ABS 30 SECONDS

REPEAT ALL AGAIN 1 TO 3 MORE TIMES… OR REPEAT 1X AND GO FOR 3 MILE RUN WITH SPRINTS… –

————————-

FITNESS RESOURCES FOR WOMEN:

✅Free Body Transformation Home Workouts <<<CLICK

✅Complete Home Workout Plan for Women <<<CLICK

✅Suggested Resistance Band For Legs on Amazon <<<CLICK

EXTRA HOME WORKOUTS:

FAQs 

Can I do this high intensity workout at home?
 Yes, it’s designed as a high intensity workout at home with minimal equipment.

Do I need a resistance band for this workout?
 Recommended for added intensity, especially for leg activation.

Can beginners do this full body HIIT workout?
 Yes, start with lighter weights and adjust intensity as needed.

How long is this total body workout HIIT session?
 Typically 20 minutes, combining strength and cardio moves.

How should I use dumbbells during this HIIT total body workout?
 Start with heavier dumbbells and drop to lighter ones as fatigue sets in.

Teach Piano 300 x 250 - Animated

DYNAMIC UPPER BODY WORKOUT FOR WOMEN l FITACTIONS

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root
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DYNAMIC UPPER BODY WORKOUT FOR WOMEN l FITACTIONS

Want an UPPER BODY WORKOUT  to show off those arms in your dress or tank top?  Well, I created an easy upper body workout for women using dumbbell exercises and body weight exercises to get tank top ready.

This dynamic upper body workout uses my specialized H.I.C.T. METHOD (High Intensity Circuit Training) to burn fat while targeting each muscle you train. Every exercise in this upper body workout routine is designed to complement the previous move for maximum results.

For example, a upper body strength workout for triceps might start with a heavy dumbbell chest press (8–10 reps at 80% max), followed by a upper body bodyweight workout like tricep bench till failure, finishing with Mountain Climbers to accelerate calorie burn while working your triceps and core. Repeat the circuit 3–6 times depending on fitness level before moving to the next tricep circuit.

This program also includes upper body mobility exercises and targets your entire body using the H.I.C.T METHOD (aka “The Bennett Method”), combining boxing, high-intensity cardio, and dumbbells to shred fat, tone muscles, and shape your body.

 

Ok, so…

Now you know how this easy HOME WORKOUT FOR UPPER BODY was designed using the “H.I.C.T. METHOD”.

 

8 UPPER BODY EXERCISE DESCRIPTIONS:

  1. PUSH UPS: start on knees or feet.  To work your triceps keep a narrow hand position with hands slightly in back of chest level and elbows pulled into your sides.  As you go down your elbows will drive back and then you’ll contract (squeeze your triceps) to push up to full extension.  Squeeze triceps when elbows locked.  Go down slow and up fast.  Repeat.

PUSH UP - BODY WEIGHT EXERCISEUPPER BODY WORKOUT FOR WOMEN

2. NARROW CURLS: Start with feet hip distance and bend knees to stay in slightly squat position.  Keep ends of dumbbells together the entire exercise and elbows narrow, pressed into your stomach, making sure your elbows and arms stay in front of you the entire time. Go down slow and up fast, contract biceps on top.  RepeatARM CURLS FOR UPPER BODY WORKOUT

3. HAMMER CURLS: Start with feet together.  Elbows tight to your sides and dumbbells held vertical.  Contract biceps to drive the dumbbell end to the front of your shoulder as if driving a nail with a hammer.  Go down slower and repeat.

 

 

4. PUSH BACKS: Start in staggered stance and slightly lean forward.  Arms straight and hold dumbbells horizontal.  Push the dumbbell back and hold for 3 seconds, squeezing triceps entire time.  Release and go back to starting position, Repeat.

tricep exercise - arm exercise

5. KICK BACKS: Place one knee on bench and hand on bench or staggered stance and lean over.  Grab a dumbbell with opposite hand on bench and bring elbow up to side.  Raise elbow high and keep it there.  Kick dumbbell back making sure to flick your wrist up when you kickback.  Keep all tension on tricep and hold for 2-3 seconds to squeeze tricep.  Repeat

arm exercise - home workout upper body

6. BURPEES: Start with feet hip distance apart. Start to squat and bend as you do to place PALMS OF HANDS on ground.  Kick back feet and lie flat on ground.  Using the palms of hands and arms to push up quick while you spring feet under you to stand in squat position.  Repeat.  * NEVER DO BURPEES IF YOU HAVE A BACK ISSUE.  Replace with star jumps.

 

7. HIGH PLANK WITH FEET INTO OUT: Start in push up position on feet.  Now just stay with arms locked and shoulders slight forward over hands so all pressure is on triceps.  Stay and just bring feet together and out 5-8 inches for time (example 1 minute).

HIGH PLANK - UPPER BODY EXERCISE

8. MOUNTAIN CLIMBERS: Start in push up position on feet.  Now drive one foot forward and one back simultaneously.  Making sure your front ball of foot is driving into ground entire time.  DON’T leave foot in air.

Hope you get to try this UPPER BODY WORKOUT using upper body exercise with dumbbells and body weight.

I’ve put 2 programs that you might be interested to get more advanced workouts and a complete plan to help you build strength, burn fat and look great.

 

HOME WORKOUT PLAN

Related Blog Posts for Arm Shaping Workout:

11 Body Weight Exercises to Burn Fat ANYWHERE – FITACTIONS

By
root
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11 Body Weight Exercises to Burn Fat ANYWHERE – FITACTIONS

You’re stuck at home and you need body weight exercises to burn fat?  Well, I created a home body weight workout that is made up of 11 body weight exercises that will challenge and help you get fit – anywhere.

The key to getting the most out of this body weight exercise routine is to bring your intensity with very little rest.  Obviously, at your own risk.  To make it more challenging I recommend wearing a wide fitness band on your thighs during the entire workout.  PLACE THE BAND AROUND YOUR MID THIGH.

 

 

 

9 BODY WEIGHT EXERCISES TO PERFORM WITH A BAND:

  • Squat
  • Star Jumps
  • Run High Knee
  • Jumping Jacks
  • High Plank bringing feet in and out 5 inches like a horizontal jumping jack
  • Jumping Squats
  • Skate
  • Mountain Climbers
  • Side Lunges

By the way,  I have another body weight workout that’s just for legs here

 

SO, ARE YOU READY TO TACKLE YOUR HOME WORKOUT USING BODY WEIGHT EXERCISES?

BODY WEIGHT WORKOUT - BODY WEIGHT EXERCISES

 

I suggest running or walking 2 to 5 miles after this to really upgrade your workout :).

Oh yeah, need more FREE HOME WORKOUTS? Sign up here to join the home workout club for FREE!

 

MAKE SURE TO NOURISH YOUR BODY AFTER THIS NO WEIGHT WORKOUT! 

Make it easier by ordering fresh, organic meals that not only fuel your body with vitamins and protein to get fit but most importantly are yummy! 

Finally, you can enjoy eating healthy.

MEALS to make

SHOW ME MORE MEAL PLANS >>

 

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3 Top Kitchen Gadgets to Live Fit l FITACTIONS

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root
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3 Top Kitchen Gadgets to Live Fit l FITACTIONS

I’m going to show you KITCHEN GADGETS MUST HAVES if you want to get fit and most importantly, LIVE FIT – FOREVER!

As they say, ” ABS ARE CREATED IN THE KITCHEN!”.  You can perform home workouts for hours a day but if your food choices aren’t on point then you won’t see the results you desire. Hence, start with your kitchen which includes the food, cabinets and kitchen gadgets.

Let me give you some important steps, diet tips and unique kitchen gadgets that will help you make healthier food.

KEY STEPS TO GETTING FIT AT HOME INCLUDING UNIQUE KITCHEN GADGETS:

  1. HOW TO MAKE YOUR KITCHEN HEALTHY:

Grab your trash bag ladies.  Sorry but you have to start here.  Open your cabinets and fill it with all the foods that trigger you’re bad habits and sabotage your healthy diet.

I.E.  Ritz crackers, raisins, peanut butter crackers, JIFFY, wheat thins, popcorn rice cakes, white pasta, pretzels, milk chocolate, licorice, smart food popcorn and/or potato chips.  Yup. Give them away.

“Yeah, but my kids eat them.”

Guess what.  You need to start them on a healthier diet while they are young.  Once a week bring them out and buy a small bag of potato chips (natural ones of course, Cape Cod Potato Chips) just for them at the convenient store.  Give them fresh fruit instead.  They have to learn how to eat healthy too.  Nothing bothers me more than the moms who eat egg whites and organic fruit but give their kids Luncheables filled with preservatives, processed crap and every other chemical that the FDA allows to be called edible.

 STOCK YOUR CABINETS WITH HEALTHY DRY GOOD CHOICES:

  • Replace crackers made with flour with alternatives such as MARY’S GONE CRACKERS (NO FLOUR)
  • Replace coconut oil and sunflower oil with Extra Virgin Olive Oil (BETTER FOR ARTERIAL WALLS)
  • Replace refined salt with coarse sea salt or himalayan rock salt (MORE MINERALS)
  • Replace oats with organic quick steel cut oats (MORE FIBER)
  • Replace white pasta with organic wheat pasta (MORE FIBER) *Limit pasta to 1/2 cup per 2 cups stir fry veggies or use veggie noodles
  • Replace seasonings that contain msg, sugar and salt with Organic ingredients only (NO CHEMICALS) Must have seasonings: cinnamon, garlic powder, turmeric, curry, cumin, cayenne, sea salt
  • Replace chemical filled protein powders with organic vegan or grass-fed naturally flavored whey protein powders (NO FAKE SUGARS)
  • Replace high fructose corn syrups and pancake syrup with coconut sugar, agave,natural cane sugar or Grade A Maple Syrup (NO HIGH FRUCTOSE CORN SYRUP)
  • Replace sodas with natural flavored seltzer waters (NO SUGAR OR FAKE SUGAR)
  • Replace artificial extracts (i.e. vanilla ) with organic vanilla flavorings (NO CHEMICALS)
  • Replace floured breads with no flour alternatives : Ezekiel or other gluten free breads found in frozen section of Whole Foods (MORE FIBER )
  • Replace high sugar Marinara i.e. Ragu with more natural alternatives RAOS or Mezzeta brand. (NO ADDED SUGAR, TASTE BETTER)
  • Replace peanut butter with organic peanut, almond or cashew butter. (NOT PROCESSED, LESS ADDED OILS)
  • Replace jelly and jam with organic preserves. ( ORGANIC FRUIT)
  • Replace quick rice including brown rice with dry short grain brown rice (MORE FIBER AND NUT CONSISTENCY)
  • Stock with vitamins (probiotics, multiple, high potent vitamin C, Green Powder, Vitamin D, Vitamin A)

MEALS to make

STOCK YOUR FRIDGE WITH THIS HEALTHY FOOD LIST:

  • Unsweetened Non-Dairy Milk (oat, coconut, hemp, almond) or Organic Milk (2% or whole)
  • Greens (kale, spinach, arugula)  Protein Greens (sweet pea leaves, baby bok choy), swiss chard and micro greens.
  • Organic cheese (shredded mozzarella, Parmesan and Sheep)
  • Hummus (Hope Brand- spicy avohummus, cedars – Artichoke hummus)
  • Organic Avocado fresh or frozen INCLUDES guacamole just made with fresh garlic, sea salt and jalapeno peppers i.e. Whole Foods Fresh Made.
  • Fruit: organic fresh or frozen (raspberries, watermelon, lemons, blackberries, strawberries, blueberries, mango, plums, grapefruit, clementines)
  • Vegetables: organic fresh or frozen (broccoli, carrots, cauliflower, cauliflower rice, peppers: red/ yellow/ orange, kale, asparagus, baby spinach, brussels sprouts, garlic, ginger,red cabbage and jalapeno peppers
  • Good Carbs: organic sweet potato, red bliss potato
  • Protein: organic or free range ( ground poultry, ground beef, sirloin strip, firm tofu, chicken breast on bone, chicken thighs, tempeh, wild caught Salmon, Cod, Halibut, Organic chicken sausage)
  • Dressings: Paul Newmans Organic, Annies Organic, Whole Foods Organic Brand, Trader Joes Organic Brand
  • Juices: fresh carrot, detox juices and fresh squeezed(limit 3 ounces per day)
  • FROZEN Breads: Ezekiel Flax and brown rice tortillas, Engine 2 Tortillas, Odoughs Bagel Thins (everything)
  • Greek Yogurt 5 % – add 2-3 tbsp organic apricot or raspberry preserves to large container and stir well.
  • Butters: natural butter, Earth Balance Spread no soy

 

Now lets move onto your best kitchen gadgets for cooking:

PREPARE YOUR HEALTHY MEALS WITH THESE MUST HAVE KITCHEN GADGETS: 

KITCHEN GADGET #1: WOK

WOK FOR STIRFRY- AMAZONS BEST WOK

  • Getting a wok is a key to making healthy meals in a snap, especially vegetables. The key is too heat up oil then throw ingredients one a time minute apart as you shake on high heat.
  • The fastest way to create healthy meals with a wok is to pick 2 to 4 healthy vegetables and throw them into a tablespoon of extra virgin olive oil and  fresh chopped garlic or ginger (both optional).  Make sure to shake up veggies every 2 minutes on high heat till crispy and soft. Once done put aside.
  • Now you can add your favorite protein to the wok i.e. cubed firm tofu (make sure to drain all water and dry with paper towel and weight), organic chicken or sirloin. I like to cook on high heat and again move every 2 minutes and for the last 2-3 minutes place a lid to make sure all cooked (tofu should be brown and slightly crispy, chicken fully cooked, sirloin to your liking).  Now add back veggies.
  • Pair your dish with fresh greens and a complex carb (optional) like short grain rice.

HERE’S ARE 2  EXAMPLES OF A DISH I CREATED WITH A WOK: TOFU WITH VEGGIES

MEAL CREATED WITH A KITCHEN GADGET WOK

FIRST DISH with the wok: 

  1. Stir fry chopped organic: peppers (red, orange, yellow), broccoli florets, black beans, mango,natural dried cranberries, cilantro, garlic.  Make sure to heat up oil and garlic before adding rest.
  2. Stir fry diced dry tofu
  3. Stir fry and crisp up short grain brown rice (already cooked before added to wok).
  4. Stir fry all together,  Season with sea salt and touch cayenne pepper
  5. Serve with power greens

SECOND DISH with the wok: 

  1. Stir fry chopped organic: chopped organic: kale,spinach, peppers (orange, yellow, red), black beans, carrots, natural dried cranberries
  2. Stir fry diced dry tofu with garlic
  3. Stir fry and crisp up quinoa (already cooked before added to wok).
  4. Stir fry all together. Season with sea salt and touch cayenne pepper
  5. Serve with fresh avocado, mango and sliced almonds.

Adding this kitchen gadget on Amazon will help you in your fitness journey.

KITCHEN GADGET #2 : THE WEBER GRILL

kitchen gadget

The Weber grill makes vegetables, fruit and protein tasty and easy to make.  You’ll need a vegetable basket for your veggies and fruit so they don’t fall into the fire.  Even though you’re grill is outside, it is an essential kitchen gadget to making healthy dishes.

The one draw back of grilling meats: don’t let your protein char.  Best to pan fry for few minutes before to stop meat from dripping into the flames.  Placing your meat into tin foil also helps keep the meat juicy.  This way you can take out of tinfoil at the end and perform a quick grill for the flavor.

I choose the Weber Grill because I’ve bought 3 grills in the last 26 years and my Weber Grill for the money has outlasted both the former grills you 5 years and still going. They heat up quickly, easy to clean, sturdy and have a great guarantee.

HERE’S ARE 2  EXAMPLES OF A DISH I CREATED WITH AN AWEBER GRILL: 1. GARLIC CHICKEN 2. TACO GRILLED WRAP

FIRST DISH with the Grill (Garlic Chicken): 

  1. Wash Organic Bone-In Chicken Breast.  Pat dry.  Wrap in Tin Foil covered with crushed garlic,lemon juice and herbs (rosemary) for 12-13 minutes on medium heat 300 degrees F
  2. Remove from foil and grill directly on grill to fully cook.  Flip every 5 minutes to prevent over cooking.
  3. Check with Grill thermometer until internal heat is 165 degrees F.
  4. Serve with fresh greens, veggies and complex carb.

SECOND DISH with the Grill (Grilled wrap): 

  1. Place a flourless or whole grain wrap on the grill ( medium heat) for 2- 3 minutes (make sure to stay with grill and check entire time) till slightly crispy.
  2. Place 1-2 tbsp of Hope Brand (spicy avocado, hummus) or Cedars Brand (artichoke hummus) on one side
  3. Place 1/2 cup Cedars Brand garbanzo bean salad onto the hummus
  4. On the other side add protein greens or power greens found at whole foods market produce.
  5. Fold over and enjoy.

Adding this kitchen gadget on Amazon will help you in your fitness journey.

 

KITCHEN GADGET #3 : NINJA BLENDER

The NINJA BLENDER for it’s price point, ease and extra smooth blend has been my favorite blender.  Yes, I have a Vitamix which works great but I don’t think it’s necessary to create smoothies and juices unless you own a juice bar  (which i’ve owned). So, I definitely recommend getting this unique kitchen gadget to start or keep going on your health journey.

kitchen gadget to make smoothies

 

SMOOTHIE RECIPES using the NINJA BLENDER to make smoothies:

Muscle Smoothie:Blend all the following

  • 1 cup or 11/2 cup NON-DAIRY CHOCOLATE  (oat, coconut or almond)
  • 1/4 cup frozen strawberries
  • 1 tbsp. hemp seeds
  • 1 tsp. glutamine powder

Once blended smooth add 2 scoops of your favorite protein powder and blend quick or on low for just 15-30 seconds.  This prevents foaming.

Healthy Smoothie: Blend all the following

  • 1 cup Organic Carrot Juice ( buy premade)
  • 3 Frozen Strawberries, 1/3 cup Frozen Rasperries
  • 1 Cup Organic Kale

 

Hope you get started on your fitness journey with these kitchen gadgets!

HOME WORKOUT PLANTeach Piano 300 x 250 - Animated

BEST BUTT WORKOUTS FOR HOME l FITACTIONS

By
root
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0
BEST BUTT WORKOUTS FOR HOME l FITACTIONS

WANT TO TRY THE BEST BUTT WORKOUT FOR HOME?

Here’s a GREAT BUTT WORKOUT to get a perky,firm butt right at home.  This butt workout for women will be written below the video that demonstrates all the butt exercises with weight and glute exercises without weight.

You can find butt workouts all over social media.  Instagram influencers will show off their firm booties and give you a simple band workout to try for your next home workout.  Unfortunately, they don’t tell you that they are genetically gifted or they perform 8 to 12 sets of heavy squats 2-3 times a week at the gym.  Don’t be fooled.  This is why so many women are left disheartened when they don’t get the fitness results they desire.

This will no longer be you.  Keep coming back to Fitactions.com for home workouts.  Pick a body part and choose many of the HOME WORKOUT ROUTINES that focus on that body part you want to transform.  Perform these home workouts including this glute workout routine.

THE EXERCISE EQUIPMENT NEEDED FOR  BUTT WORKOUTS AT HOME:

10 BEST BUTT EXERCISES FOR HOME:

  1. SWIMMING: Lie on ball or ground in prone position (belly down).  Point toes out laterally, keep knees locked and legs straight entire time.  Inhale and pull up navel throughout exercise while lifting right leg and then left leg alternating back and forth.  Make sure to squeeze glutes the entire time.  Optional: place band on thighs.
  1. SKATING: crouch down with feet and legs together.  Lean forward, shoulders over knees the entire time.  Press off right side of foot emphasizing right thigh while reaching with left foot far as possible without coming up in skating position.  Keep low and make sure you’re leaning forward the entire time. Skate back n forth with intensity.  Optional: 1 hold a dumbbell horizontal or weighted ball. 2 Wear a band on thighs.
  2. BRIDGES ON FITNESS BALL: lie on the ball with shoulders and head only on the ball. Drop hips low and then press off heels not toes to press hips into the air towards ceiling.  Squeeze your butt hard on top.  Repeat for repetitions.  Optional: 1 place weight on your pelvis. 2 Wear a band.
  3. STAR JUMPS: place a band on thighs.  crouch down with feet and legs together,  tuck elbows and hands in and lean forward.  Spring as high as possible and kick legs out wide and hands out wide.  Bring all back and tuck before hitting the ground.
  4. BRIDGES ON GROUND (HEELS TOGETHER TOES UP):  lie on ground. Bring heels together and toes out.  Point knees out wide.  Lift hips up high and hold while squeezing your butt.  Optional: wear a band on thighs.  2 Pulse on top.
  5. LOW SQUAT WITH WEIGHT: point toes out, feet hip distance apart.  Hold dumbbell vertical or a kettlebell at your chest (tight to chest).  Initiate squat by driving your hips back and lean forward until your elbows hit your knees.  Drive up hard till knees lock and drive hips forward to squeeze butt for 2 seconds.
  6. HIGH PLANK WITH WALKING: start in high plank position (push up position).  Squeeze your butt before lifting right leg and then left leg.  Make sure your toes are flexed, on top push heel up towards the ceiling and squeeze your butt hard.  Alternate feet for time or repetitions.
  7. JUMPING SQUAT: start with feet hip distance apart and spring off the ground hard to go as high as possible.  Land soft in position and repeat.  Optional: hold weighted medicine or slam ball.
  8. LEG KICKBACKS: place band on thighs.  Push back one foot for reps with toe flexed towards you the entire time.  Push through the heel till foot reaches back and hold for 2-3 seconds on top while squeezing emphasizing the contraction of buttocks.
  9. STIFF LEG DEADLIFTS (GOOD MORNINGS): keep feet 3-5 inches apart.  Hold 2 dumbbells in front on thighs.  Reach dumbbells forward and downward while keeping shoulders back.  Now Drive your chest back up until standing straight up and down while squeezing your bum.  Repeat.
  10. SPRINTS: sprinting on a level track and uphills is the best way to get a shaped and bigger butt.  You must stretch and train for sprinting.

butt exercise - butt home workout - SWIMMING FOR BUTT EXERCISE butt exercise BEST BUTT EXERCISE - leg exercise for butt - squat butt exercise STIFF LEG DEAD LIFT - BOOTY EXERCISE - BUTT WORKOUT FOR HOME

HERE IS YOUR BUTT WORKOUT TO GET A BIGGER BUTT

NOTE: all butt exercises were done with THESE resistance bands

KEY: 10 / 25 represents the reps for beginner / advanced fitness level.

Perform all exercises top to bottom then repeat all again based upon your fitness level until all rounds are repeated for each circuit.

Example: advanced will do all exercises in Circuit 1 top to bottom then repeat entire Circuit 1 3x (3 more times) before going to Circuit 2.

GLUTE EXERCISES FOR  CIRCUIT 1 :

KEY: 10 / 25 represents the repetitions for beginner / advanced fitness level.  Beginner will perform 10 reps / advanced will perform 25 reps

  1. Heavy Kettlebell or Dumbbell Squat (hold vertical at chest) 10 / 25
  2. Fitness Ball Swims or Mat Swims 100 (50 per leg)
  3. Fitness Ball Bridges or Mat Bridges w heavy db or kettle bell 25 / 50
  4. Same (but double pump on top each rep) 25 / 50
  5. Jump rope or Jumping Jacks 1 / 2 minute(s)

REPEAT ALL EXERCISES 1 TO 5,  2 – 3  MORE TIMES

ONCE DONE PERFORMING CIRCUIT #1, 3 – 4X.  Now move on to CIRCUIT 2

GLUTE EXERCISES FOR  CIRCUIT 2:

  1. Heavy Kettlebell or Dumbbell Squat (hold vertical at chest) 10 / 25
  2. Jumping Squat with ball at chest or no ball 10 / 20
  3. Plie Squats with dumbbells hanging or no dumbbells 25 / 50
  4. Star Jumps 25/ 50
  5. Bicycle Abs 1 min / 2 min
  6. Sprints 5 x 25 yards / 5 x 25 yards, 5 x 50 yards

REPEAT ALL 1 – 3X

Plie Squats

BUTT EXERCISE - PLIE SQUAT

ONCE PERFORMING CIRCUIT 1, 3-4X Now move on to CIRCUIT 3

GLUTE EXERCISES FOR CIRCUIT 3:

  1. Bicycle Abs 30 sec / 1 min
  2. Walking High Plank 30 sec / 1 – 2 min
  3. Side Lunges 5 each leg / 10-15 per leg
  4. Jumping Squats with or without Ball 5 / 10
  5. Skate 1 min / 2 min with weight

REPEAT ALL EXERCISES 1 TO 6 (BEGINNERS WONT REPEAT, ADVANCED FITNESS LEVELS REPEAT 2-4X)

HOPE YOU GET TO TRY THIS AT YOUR OWN RISK!

Please share this BUTT WORKOUT FOR WOMEN if you know someone who could use a home workout like this.  Thanks in advance!!

boxing workout

WANT ANOTHER BUTT WORKOUT TO SHAPE THAT BOOTY?

Yes, you can get a complete home fat burning workout to transform any body part without having a gym membership.  Home workouts don’t have to be just burpees, lunges and air squats.

The most important part to making home workouts effective and getting results, which I don’t have to tell you, is your diet.

There are so many diets on the market.  Don’t get overwhelmed.  Keto, Paleo, Whole 30…just to name a few, can all work.  How?  They make you aware of taking out the refined carbs, unnatural ingredients and unnecessary calories.  Yet, can you stick to these diets as a lifestyle diet?

Any diet will work if you have the necessary protein needed to build muscle while restricting your calorie intake.  Basically, burning more calories than your taking in.  Yes, calories still matter.  However, the foods you choose are your key to building lean, sculpted muscle.  I.E. eating 300 calories from a McDonalds Burger is not going to give you the same results as eating 300 calories of raw tuna.  I’m sure you understand.

Anyhow, let’s get back to ANOTHER BUTT WORKOUT FOR HOME.

4 Keys for this Home Workout for Women (must read before starting):

  1. Perform at own risk.  Always Stop if you feel faint, dizzy or sick.  Call a medical professional immediately.  This is not a personal exercise prescription.
  2. Complete each action from top exercise to the last exercise (top to bottom) and repeat as directed based upon your fitness level i.e. beginner repeats the entire action (circuit) 2x, advanced repeats 4x.
  3. Once all exercises are repeated based upon your fitness level for that action, move onto the next action (i.e. Action 2) until the entire workout is complete.
  4. Challenge yourself with weights that make you work with intensity as same with cardio exercises.  Push yourself to a safe but effective level of intensity.

ACTION 1:

Repeat Cardio Circuit #3 Video Exercises: beginner repeat 2x, advanced repeat 4x

EXERCISE BEGINNER ADVANCED
Side Hops (box, bench ) 1 min 2 min
Side To Side Hops Fast 1 min 1 min
Split Jumps w pump 10 each leg 25 each leg

Video for Action 1 (demo of all cardio exercises):

ACTION 2:

Repeat Abs Circuit #4 Video Exercises: beginner repeat 2x, advanced repeat 5 x

EXERCISE BEGINNER ADVANCED
45 degree reverse leg lift 10 20
Hold at 45 degrees 30 sec 1 min
45 Degree Crunch 10 20
Bicycle 1 min 1 min
SIT UPS  with twist,twist 15 – 25 50

Video of Action 2 (demo of all ab exercises)

ACTION 3:

Repeat BUTT # 1, BEGINNER repeat 3X, ADVANCED repeat 5 X

EXERCISE BEGINNER ADVANCED
REVERSE LEG LIFTS, BUM 1 MIN 1 MIN
SWIM 1 MIN 1 MIN
WEIGHTED HIP RAISES (BRIDGE) 25 (10 – 25LBS) medicine ball or dumbbell 50 (10  – 25lbs) or 25 ( 30-50lbs)
GOOD MORNINGS 10 (5-12LBS) 10-15 (15-20LBS)

Video of Action 3 (demo of all butt exercises)

Have more energy and time to workout?

Beginners: power walk 1-2 miles
Advanced: Jog 1-3 miles

4 CHALLENGING HOME WORKOUTS l Home Workouts for Women

By
root
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0

Do you need CHALLENGING HOME WORKOUTS due to work, illness in the family, kids, just to name a few? This post is going to give you 4 BEST HOME WORKOUTS FOR WOMEN to get fit head to toe, stronger and even lose weight!

This post is just in time for those who are stuck at home due to the deadly Coronavirus (COVID-19).  Yes, the Coronavirus can be serious.  You should take it seriously and it’s important to have a home workout routines for times that keep you indoors.  These 3 home workouts are going to help get you started towards creating the best way to lose weight, get fit and be strong.

You don’t need alot of bulky equipment to get the best home workout but you do need to purchase some essential home exercise equipment to replace a gym workout.  Oh yeah, you’ll need a great plan to workout at home too.  I’ll show you some examples to take a look at later :).

HOME WORKOUT

To get the best results you’ll need home exercise equipment to build quality muscle.  Yes, you can lose weight using little or no equipment but to get lean, defined muscle I highly recommend you purchase resistance equipment that gives your muscles resistance while working through an exercise.  Building strong and lean muscle not only makes you look more tone but helps you burn calories all day long.  You need to make fitness a lifestyle not a quick fix.  Simply eating a 1000 calories and sweating away pounds is temporary.  So, get some home workout equipment and lets start getting fit or more fit!

WORKOUT EQUIPMENT ESSENTIALS FOR HOME

AT HOME EXERCISE EQUIPMENT RECOMMENDED 

WORKOUT PLANS FOR WOMEN:

SO, are you ready to get going on your workouts in home?

1. HOME WORKOUT FOR LEGS:

This video will provide the exercises to show you how to workout your legs at home but follow the EXERCISE PLAN FOR WOMEN below the video at your own risk.

 

YOUR LEG ROUTINE  (SEE VIDEO FOR ALL EXERCISES):

  1. SQUATS WITH BAND AND BALL (15 LB OR 15 DUMBBELL)   25 TO 50 REPS
  2. IN TO OUT SQUAT WITH BAND AND BALL 10 TO 25 REPS
  3. STAR WITH BAND AND BALL (OPTIONAL)  5 TO 20 REPS
  4. SKATE WITH BAND AND DUMBBELL (OPTIONAL)  30 SECONDS TO 1 MINUTE
  5. STAND UP WITH OR WITHOUT HOLDING DUMBBELL OR BALL 10 TO 30 EACH LEG
  6. QUARTER TURNS 10 TO 20 EACH SIDE
  7. JUMP INTO OUT 5, PULSING SQUAT 5, JUMPING SQUAT 5, FRONT TO BACK LUNGE 5 EACH SIDE
  8. SINGLE LEG BRIDGES (FULL AND PULSE) 10 TO 25 EACH LEG
  9. BACK N FORTH 30 SECONDS TO 1 MINUTE
  10. JUMP ROPE 1-2 MINUTES

BEGINNERS WALK 10-30 MINUTES, ADVANCED REPEAT 1-3X AND JOG 20-40 MINUTES

boxing workout

2. HIIT WORKOUT AT HOME (FOLLOW ALONG)

below is your at home routine to burn calories and lose weight.  This video will provide the exercises to show you how to workout at home.  This is a HIIT WORKOUT.  Workout with intensity for the entire 15 minutes at your own risk to get the best out of each exercise.

HOME EXERCISE EQUIPMENT NEEDED FOR THIS IN HOME HIIT WORKOUT

PERFORM WORKOUT AT HOME AS SEEN ON VIDEO AND REPEAT AT YOUR OWN RISK AND/OR ADD WORKOUT BELOW:

  • SQUAT 25 TO 50
  • WALL SIT 1 MINUTE
  • WALKING LUNGE 2 MINUTES WITH OR WITHOUT DUMBBELLS (5-20 LBS)
  • BRIDGES WITH BAND 25 TO 50 WITH OR WITHOUT WEIGHT ON HIPS
  • LEAP FROG INTO A SQUAT 20 TO 30 REPS

REPEAT 1-5 X TOP TO BOTTOM

3. WORKOUT FOR ARMS AT HOME

below is your at home workout for arms (arm workout video).  This video will provide the exercises to show you how to workout your arms at home but follow the plan below the video at your own risk

YOUR AT HOME WORKOUT FOR ARMS  (SEE BELOW):

  1. Shoulder Press with ball 10 to 20 reps
  2. Tricep Extension Overhead 10 to 30 reps
  3. Ball Slams 10 to 30 reps
  4. Triangle Push Ups 10 to 20 reps, feet or knees

Repeat 3 to 5x,

4. WORKOUT WITH PUNCHING BAG

below is your PUNCHING BAG WORKOUT that you can do right at home using a stand up punching bag that can be purchased on Amazon. Grab some gloves and speed wraps to start punching your way fit.

Simply, follow along with the video to learn how to punch while getting fit.  By the way, check out my new WORKOUT SOLUTION FOR HOME that will help you lose weight, get strong, ultra-fit and tone from head to toe.  Oh yeah, you’ll love these workout too!

CLICK HERE TO CHECK OUT THE ULTIMATE 21-DAY FITNESS BOXER PLAN

 

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DON’T HAVE A BAG BUT WANT TO LEARN HOW TO PUNCH AND GET FIT?

 A COMPLETE FAT BURNING PLAN FOR WOMEN that you can do at home or anywhere – no gym equipment needed (SEE BELOW)!

LIFT, PUNCH AND BURN OFF FAT  CLICK HERE

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MORE WORKOUTS TO CHECK OUT:

15 minute fat burner

HOW TO BURN FAT BELLY AND LEARN WHAT FOODS TO BURN FAT ” FAT BURNING WORKOUTS INCLUDED”

By
root
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0

LEARN HOW TO BURN FAT BELLY WITH FAT BURNING TIPS, WHAT FOODS TO BURN FAT AND HOME WORKOUTS TO BURN FAT-FAST!

The best thing about this WORKOUT TO SHOW YOU “HOW TO BURN BELLY FAT ” is that it takes only 15 minutes and you don’t need a lot of equipment.

boxing workout

5 IMPORTANT TIPS TO BURN FAT BELLY INCLUDING WHAT FOOD TO BURN FAT:

  1. GOOD WORKOUT SCHEDULE: a good fat burning workout schedule incorporates aerobic exercises (running,biking, swimming), anaerobic exercises (boxing, sprinting, jumping), stretching (yoga, active stretching, foam roller) and sleep.  Yes, sleep!  Sleep is underrated for muscle growth and repair.

  2. WHAT FOODS TO BURN FAT:

  • A good fat-burning diet helps you burn belly fat effectively when combined with belly fat workouts. Focus on 3 balanced meals with lean proteins, complex carbs, healthy fats, organic greens, and fresh vegetables. Include snacks like Mary’s Gone Crackers with organic hummus or guacamole to stay satisfied. Pair meals with belly fat exercises and belly fat burning workouts to accelerate results. Eating whole foods and avoiding processed items is key to how to burn belly fat fast and maintain a sustainable healthy lifestyle.
  • Both Keto (fat based) and Paleo (protein based) Diets have been popular because they both use foods that suppress appetite.  Intermittent dieting is a form of calorie restriction and is on the premise of cycling your eating regimen within certain times of the day.  All diets are a way to keep you on track and are better than eating processed and refined foods.  However, most are unsustainable as a lifestyle diet.
  • I believe in concentrating on throwing out all processed, chemical laden and refined foods from your home.  Only purchase and create meals that contain whole food ingredients i.e. Healthy Bowls: Kale, brown rice, spinach, broccoli, chopped up green apple, 4 ounces free range grilled chicken, handful organic dried cranberries, cherry tomatoes with an organic low-fat balsamic dressing.
  • Eat 3 balanced meals and 2 healthy snacks( if needed) that keep your calories within a range that helps you reach your goal.  Eat less calories than burning to lose weight and eat more calories than burning to gain weight.  An Example of a good balance meal i.e. 6 ounces Grilled Trout, Organic Spinach Sauteed with tsp olive oil and garlic, 1/2 cup short grain brown rice with parsley, Lemon Wedge for water and fish and some chopped up strawberries with 2% Low-Fat Greek Plain Yogurt for Desert or even a 2 ounces piece of dark chocolate (70% dark).
  • Make sure you have snacks that you feel like you’re NOT on a true diet i.e. Mary’s Gone Crackers (original) with organic hummus or organic spicy guacamole

I could go on and on about how to diet to burn fat.  The Summary: eat only whole foods. NO preservatives!

 

3. INTENSITY:  Make sure you put some intensity into your workouts no matter what level you current fitness is at. Intensity will boost your workout and results.  You don’t have to give it your all the entire workout.  Just try to push yourself a little more every workout.  Everyday is a new day.  Some fat burning workouts will be better than others.  Just try to improve and go after your goal!

 

4. STRENGTH TRAINING: strength training combined with cardio workouts are you best ways to burn fat.  Burning fat and losing weight takes time, patience, commitment and hard work.  Yes, you can lose weight by not exercising and just consuming 1000 calories a day.  However, you will lose muscle mass and your ability to burn calories will be suppressed.  Lean body mass (muscle) is needed to actively burn calories and fat.  Staying on a calorie deficit diet like intermittent fasting keeps your weight down but without gaining muscle your body won’t respond after a while and once you eat that extra piece of bread or go on vacation without mindful eating your weight will shoot right back up.  So, starting training with weight and build muscle.  This is the major key to living a healthier and fit lifestyle.

 

5. CARDIO: both long distance and short distance are both important to burn calories and fat.  Aerobic activity within your fat loss program will help you manage calories.  Anaerobic activity ( such as HIIT- High Intensity Inteval Training which is short burst of fast activity followed by a quick rest period to repeat i.e fast mountain climbers 1 minute followed by a 15 second rest to repeat) can help you burn the most calories in the shortest period of time.  Sprinting is the top anaerobic activity.

 

Please don’t listen to those who say you don’t need to do cardio.  Sure you can get a muscular and fit body by eating very lean and lifting.  However, internally this is not going to work long-term and cardio helps you internally not just externally (arteries, hormones etc.)  Your body needs to sweat and move.  You don’t need to run marathons but you do need to balance between longer cardio sessions with short-intermittent cardio sessions.  Example: walk or jog 3 plus miles combined with 5-25 yard sprints and 25 high intensity star jumps.

 

READY TO TRY THIS HOME WORKOUT TO BURN FAT IN THE STOMACH?

EQUIPMENT YOU’LL NEED FOR TODAY’S HOME WORKOUT TO BURN FAT FAST:

 

 

FOLLOW ALONG WITH THE VIDEO AND KEEP UP AT YOUR OWN RISK!

HAVE MORE THEN 15 MINUTES TO WORKOUT AT HOME?

PERFORM THE FOLLOWING EXERCISES TO LEARN HOW TO BURN FAT FAST:

  • 50 SQUATS WITH BAND
  • 25-50 STAR JUMPS WITH BAND
  • 50 BRIDGES WITH BAND
  • 10-25 PUSH UPS
  • 10-25 SIT UPS
  • 2 MINUTES JUMP ROPE

REPEAT 3-5X

LET ME KNOW HOW THE WORKOUT WENT! COMMENT BELOW, THANKS!

HOME WORKOUT PLANS FOR WOMEN:

 

MORE HOME WORKOUTS

  • BEST PUNCHING BAG WORKOUTS
  • 4 CHALLENGING HOME WORKOUTS TO BURN FAT

FAQs 

What foods help burn belly fat?
 Lean proteins, complex carbs, healthy fats, organic greens, and fresh vegetables.

 How often should I do belly fat exercises?
 2–4 times per week alongside a healthy diet is effective.

Can I snack while trying to burn belly fat?
 Yes, choose healthy snacks like hummus with crackers or guacamole.

How can I burn belly fat fast?
 Combine belly fat burning workouts with whole, unprocessed meals and portion control.

Are fad diets like Keto or Paleo effective?
 They can help suppress appetite, but a balanced whole-food diet is more sustainable long-term.

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