Ultimate 20 Minute Fat Burning Workout for Women

In this article, we will look at the ultimate 20 minute fat burning workout for women that can be done at home.

Whether you want to incorporate the exercises into your current fitness regimen or make them your sole fat burning workout, do them as outlined, and you will get results.

While short, the workout will tone your muscles and boost your metabolism to speed up weight loss.

Put as much effort as you can into the moves.  Follow a sensible eating plan and do aerobic exercise at least three or four times a week for 20 to 30 minutes or longer and you will shape up even faster.

Fat Burning Workout For Women Overview

A combination of diet and exercise is the fastest way to lose weight and improve your physique.  And, by choosing the right fat burning workout routines, you will speed up the process.

The following 20 minute fat burning workout for women contains 7 of the most efficient exercises for muscle toning and fat reduction.  Do them daily a minimum of four or five times a week, and you will lose your excess weight and get into great shape fast.

For the best results, you will need two sets of light weights and a stability ball.  If you are new to exercising, start with a set of 2lb and a set of 3lb to 4lb weights.  If these are too challenging or not challenging enough, adjust them accordingly.  A yoga mat is optional, but it will make for more comfortable workouts.

Perform the moves at a slow and steady pace in circuit fashion.  Do as many of each exercise as you can in 1 minute before moving onto the next, resting for 30 seconds after each.  When you get through all of the exercises, do a second set.

Do some warm-up stretches before the workout and some cool down stretches afterward.

The Exercises

• Squat Presses

Squat Presses work the shoulders, triceps, quads, glutes, and hamstrings.

Step 1: Holding one of your heavier dumbbells in each hand in an overhand grip, your elbows close to your sides, your feet about shoulder-width apart.

Step 2: Bend your lower arms at the elbow lifting the dumbbells up to approximately chin level on either side of your face, your palms facing forwards.

Step 3: Lower yourself into a squat until your thighs are parallel to the floor, keeping your chest facing forwards.

Step 4: Slowly rise back to your starting position, straightening your arms and pressing the dumbbells up towards the ceiling.

Repeat for 60 seconds, then take a 30-second break.

• Stability Ball Hamstring Curls

Stability Ball Hamstring Curls target the buttocks and hamstrings.

Step 1: Lie on your back on the floor with your heels and calves resting on top of the ball.

Step 2: Engaging your core muscles, raise your hips upwards before drawing the ball slowly in towards your buttocks.

Step 3: Slowly push the ball back out to your starting position.

Repeat for 60 seconds, then take a 30-second break.

The higher you lift your hips, the more challenging the workout will be.  To further increase the challenge, keep one leg raised in the air throughout.

• Stability Ball Planks

Stability Ball Planks target the abs, the lower back, and the glutes.

Step 1: Place a stability ball on the floor in front of you.

Step 2: Resting your forearms on the ball, position your legs straight out behind you, approximately hip-width apart.

Step 3: Rise onto your toes and raise your hips so that your body from your heels to your head is in a straight line.  Hold this position for 30 seconds before lowering yourself back to your starting position.

Repeat for 60 seconds, then take a 30-second break.

Keep your core braced and breathe steadily throughout the entire exercise.

• Stability Ball Wall Side Crunches

Stability Ball Wall Side Crunches target the obliques and the lower abs.

Step 1: Find a wall with free space beside it.

Step 2: Position the ball so that you will be able to rest the right side of your waist on it while keeping your legs straight out to the side, your feet placed against the wall to enhance your balance and stability.

Step 3: With your hands beside and just behind your ears and your core braced, lift your upper body upwards and do a crunch.

Work one side when doing the first set and the other side when doing the second, spending 60 seconds on each side.

• Dumbbell Lunge Jumps

Dumbbell Lunge Jumps target the thighs and buttocks and provide a challenging cardio session.

Step 1: Stand with your right foot in front of your left foot, your right knee bent to a 90-degree angle.  Allow your arms to hang by your sides, or place them on your hips or behind your head.

Step 2: Jump into the air and lunge forward, swapping legs and bringing your back knee close to the floor.  At this point, your left leg will be in the front.

Repeat for 60 seconds, then take a 30-second break.

Keep the movements soft and quite slow.  When you can do the exercise easily, hold a weight in each hand throughout.

• Skater Hops

Skater Hops work the calves, buttocks, and thighs, with a particular focus on the quads.  They also provide cardio benefits.

Step 1: Stand upright with your feet approximately shoulder-width apart.

Step 2: With your weight on your left leg and your left knee slightly bent, position your right foot behind you, slightly off the floor.

Step 3: Bend your upper body forward keeping your back straight, your head up, and your arms bent into a skating position.

Step 4: Jump to the right as far as you can, landing on your left foot and bringing your right foot slightly behind you off the floor.  Move your opposing arm back and forth to help you keep your balance.

Repeat this movement for 60 seconds swapping sides with every jump, then take a 30-second break.

If the exercise becomes too easy, try doing it while wearing ankle weights.

• Push-Ups

Push-Ups work the upper body, with a particular emphasis on the chest, deltoids, and triceps.  The abs are also engaged.

Step 1: Kneel on the floor on your hands and knees, your hands a little more than shoulder-width apart.

Step 2: Extend your legs back behind you so that you are balancing on your hands and the under part of your toes.  Your back should be straight with your body in a straight line from your head to your toes.

Step 3: Bracing your core and keeping it held tightly throughout, inhale as you slowly bend your elbows, lowering yourself until your elbows are at a 90-degree angle.

Step 4: Exhale and contract your chest muscles, using your hands to push yourself back up so that you are again resting on your hands and toes with straight arms.

Repeat for 60 seconds, then take a 30-second break.

Keep your elbows slightly bent and unlocked throughout.  If you don’t have a lot of upper body strength, perform the exercise on bended knees initially.  

Fat Burning Workout for Women Summary

The 20-minute fat burning workout for women outlined above homes in on the areas most of us want to tone.  Undertake it regularly, and you will quickly become stronger, improve your muscle tone, and reduce your body fat.

If the exercises become too easy, use heavier weights where applicable, and add an extra set.

Click here to read an article on exercise ball workouts

Click this link to read a guide to weight training for women