- Download Free Best Fitness Programs For Weight Loss And Muscle Gain
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- Download Free Best Fitness Programs For Weight Loss At Home
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So many of us are trying to find that perfect weight loss workout.
You know, the one that will make us look fabulous but won’t feel like torture while we are doing it!
Luckily, this 30 minute long workout will help you transform while feeling upbeat and excited about the progress you are making.
Follow along with these exercises and find your own rhythm.
Pull on your favorite workout gear and join me in this HIIT workout today.
You can watch the video or read the written instructions below.
Also, be sure to scroll to the end to download your free printable
Tip: you can save it to your phone to take the workout with you anywhere!
Weight Loss Workout: Exercise List
Free printable – Click to download a free printable of this workout
Warm Up (30 seconds each)
- Front Kicks
- Knee Hugs
- Butt Kicks
- Step Jacks
- Knee Hugs
- Butt Kicks
- Squats
- Lunges
- Side Lunges
Set 1 (45 seconds each)
- Jumping Jacks
- Air Squats
- Alternating Lunges
- Mountain Climbers
- Bicycles
- Full Plank
- Mountain Climbers
- Gliding Scissors
Rest 1 Minute
Set 2 (45 seconds each)
- Butt Kicks
- Side Leg Raises
- Star Jumps
- Split Squats
- High Knees
- Squats
- Side Shuffle
- Jumping Jacks
Rest 1 Minute
Set 3 (45 seconds each)
- Crab Walks
- Boxer Bounds
- Split Squats
- High Knees
- Side Bends
- Star Jumps
- Boxer Kicks
- High Pulls
Cool Down (30 seconds each)
- Quad Stretch
- Hamstring Stretch
- Knee Hugs
- Toe Touches
Weight Loss Workout Video
Weight Loss Workout: Warm-Up
Start with Front Kicks for 30 seconds, moving quickly to get that fire lit.
Move on to Knee Hugs for 30 seconds, stretching the muscles in your upper legs.
Next are Butt Kicks for 30 seconds, gently tapping your heel to your butt.
This balances out the knee hugs and stretches another set of muscles.
The next exercise will be Step Jacks for 30 seconds.
Imagine a Jumping Jack but where you step out to alternating sides instead of jumping; less impact but still gets your body moving!
Add another round of Knee Hugs for 30 seconds, and another round of Butt Kicks for 30 seconds.
Now for 30 seconds of Squats – use the form of sitting into a chair to get the most out of it.
Move into 30 seconds of Lunges with your hands on your hips, and then 30 seconds of side lunges.
50 second break! Take a few moments and drink some water.
Weight Loss Workout: First Set
Light a fire with 45 seconds of Jumping Jacks or Step Jacks, for a low impact option.
Take 45 seconds of Air Squats, using your own pacing but putting a lot of power into your movements.
The next 45 seconds are for Alternating Lunges.
Do Mountain Climbers for the next 45 seconds – you’ll be feeling pretty hot and sweaty, but no matter how fast you go, you’ll be strengthening your body.
Next is 45 seconds of Bicycles, with your knees and elbows coming together in alternating formation. This strengthens your ab muscles while also getting aerobic exercise.
45 seconds now for a full plank! No movement but you’ll feel the burn.
Next is another 45 seconds of Mountain Climbers.
Finally, 45 seconds of Gliding Scissors, moving your legs back and forth up and down while lying on your back.
Now 1 minute to celebrate, calm yourself, and get some water to stay hydrated.
Weight Loss Workout: Second Set
Start with 45 seconds of Butt Kicks, either with a fast jumping pace or a slower pace requiring no jumping, based on what you need done.
Now 45 seconds of Side Leg Raises, testing another part of your muscles and keeping your whole body warm and strong.
Star Jumps or Star Steps are your next move for 45 seconds; this means legs together and hands together in front and then jumping both legs out while both arms spread wide, like the star you are!
Devote 45 seconds to Split Squats, where you don’t let your knee go all the way to the ground.
Now choose between High Knees as jumps or as steps, and do that for 45 seconds.
45 seconds for Squats – you are getting through this workout!
Side Shuffles and toe touches for 45 seconds, though only touch your knees if you are prone to dizziness.
45 seconds now for Jumping Jacks.
1 minute break now for your hydration and to get your breath back!
Weight Loss Workout: Last Set
Crab walk, low and side to side, for 45 seconds.
Boxer Bounds are next, for 45 seconds, either by bounding side to side while punching forward, or by stepping side to side at your own pace.
Another round of 45 seconds of Split Squats. You’ve got this!
We’re back with High Knees for 45 seconds.
Now for a new one: Side Bends for 45 seconds to strengthen and tone what you’ve been working out so far.
45 seconds more for Star Jumps.
45 seconds for Boxer Kicks, which involve kicking with one leg, squatting and twisting your torso, and then kicking with the other leg.
You can do it, but take your time to make sure you maintain your balance.
High Pulls are your last exercise for 45 seconds!
Knees should be high and you will reach with your arms and pull down to your waist.
Push through so this weight loss workout will work for you, even if you don’t feel like exercising any more at this point.
Cool Down
Stretch your quads for 30 seconds on each side, down on the ground in an extended lunge.
Lean back into a hamstring stretch with one leg extended and the other folded behind you.
Alternate to make sure both sides are fully stretched.
Lie on your back, pull your knees in, and cradle them with your arms while rocking gently from side to side.
Touch your toes and stretch your back and legs gently for 30 seconds.
Notes:
These kinds of high intensity workouts will deliver great results with only a small amount of your time.
They also target many different parts of your body at the same time!
You can do them multiple times a week, if you wish!
Don’t forget to do the workout regularly along with a clean eating plan.
Be sure to share this helpful workout with your friends on Facebook!
Free printable – Click to download a free printable of this workout
Staying fit is imperative to the present day and age. You must be in the pink of health if you’re trying to keep up with the hustle and bustle of daily life. Nowadays, keeping a track of your fitness levels has become easier than ever before. There are plenty of fitness software which can help you stay fit and lead a healthier lifestyle. If you’re wondering about which fitness software to choose from, read on to find more about them.
Related:
IBodyFit
This is one of the best online fitness software in the market at present. You would get opportunities for online personal sessions for training, online workouts, tips about staying fit and you would even get personalized workout plans which have been crafted especially for you. This could really be just what you require now!
Workout Box
In the case of fitness software for Windows, you have the best fitness app- Workout Box. With this software, you would be getting a daily fitness and training program that has been customized for your sake. This is the best virtual personalized training software. You would also get individual trainers with this software.
Hitch Fit
Download Free Best Fitness Programs For Weight Loss And Muscle Gain
If you’re looking for free fitness software, you could take the help of this software application. This software could help you lose a lot of weight if you think you need to shed a few kilos. There are lots of programs that you can follow along with tips to help you lose weight.
Fitness Glo
Staying fit is not a piece of cake; you need to monitor your fitness levels regularly. That can easily be done with the help of Fitness Glo. It would help you keep an eye on your weight and the number of calories you’re consuming and burning in a day. Also, you would get customized fitness plans that suit your needs.
Jillian Michaels
Jillian Michaels is one of the most well-known fitness trainers in the world and you should make the most of the software created and developed by Michaels. It contains some really effective weight loss and fitness programs which would benefit you. You should follow the tips mentioned in the software down to the last detail. They are being followed by fitness freaks all over the world.
Workouts on Demand
Working out is the key to staying fit. You should have a daily workout plan that you should stick to it. If that’s what you’ve been looking for, then this fitness software is for you. It contains effective workout plans which would really help tone your body and even lose weight. You can try out different kinds of workout methods to see which ones suits you the most.
FITFUSION
Fitness Software for Various Platforms
Although Windows happens to be the most popular platform that is used worldwide, there are other platforms like Mac and Android which also have a bunch of fitness software that could come in handy. These fitness software applications should be perfectly compatible with your platform in order to function smoothly.
Free Fitness Software for Windows – Daily Burn
If you’re talking about staying fit, you need to keep an eye on your weight. This is really a fun way to work out and since it would help you stay motivated all throughout. You can learn about the different workout plans, get real-time motivation and also watch fitness videos on the software.
If you’re talking about Windows, then you have some of the best fitness software applications. For example, you could always take the help of Daily Burn. This particular software application would be providing you with a lot of workout plans; these workout plans are customized to suit your body needs. Plus, you would get daily tips on topics like nutrition, weight loss, and health.
Download Free Best Fitness Programs For Weight Loss Diet
Most Popular Fitness Software in 2016 – Train Online
If you do not find the time to join a gym, you could train online on the go. All you have to do is download this fitness software for Windows. It would help you try out new and innovative methods of working out and see what works for you. Fitness experts across the world prefer this software.
When it comes to matters of fitness, you should go with the best. If you want a recommendation about the most popular fitness software for Windows, then you need to go for Train Online. In your busy daily lives, you may not find time to sign up at a gym. You could, however, train online with the help of this software. You would not only get tips related to working out but would also be provided with daily diets and workout routines.
What is Fitness Software for Windows?
Quite literally, a fitness software is a kind of application which would take into account all matters related to your health. It would come up with workout plans and fitness programs that go with your lifestyle.
Download Free Best Fitness Programs For Weight Loss At Home
These have been developed by a bunch of fitness trainers who have sufficient expertise in this field. Based on that, there are virtual training programs that are carried out in the software.
In most software, you can start monitoring your fitness levels almost as soon as you download them. However, it is important to choose the right software since this deals with an aspect as crucial as your health and fitness. All these software applications usually come equipped with handy tips about fitness.
How to Install Fitness Software for Windows?
Since you’re using Windows, you’re blessed to have such a user-friendly platform. But even then, you must pick the right software – one that is user-friendly, has a smart interface and is easy to download.
Most of this fitness software also come free of cost in case you’re planning to install fitness software for Windows. These have been developed in such a way that almost anyone can use them!
Benefits of Fitness Software Applications
There are plenty of benefits of using fitness software applications. A fitness software would help you keep an eye on your fitness levels. If you think you’re lagging behind, you could pull up your socks and start working twice as hard. As a matter of fact, when you start a fitness routine, the one thing that bothers most is the workout plan and if they’re doing it right.
That is why you should rely on the software to help you out. The plans would have been created keeping your needs in mind and you would get daily training programs as well.
Also, most fitness software applications allow you to get one on one attention from the trainers. In case you have some queries about your fitness regime, you could always consult them.
Downloading fitness software would be your first step to a healthier lifestyle. It would be like your own personal fitness training expert, there to guide you every step of the day. However, the software can only provide you with a fabulous fitness program- how to follow it and to what extent is all up to you.