You check the clock – 10 seconds left to go girl. Everything in your powerful womanly physique goes into that last blast of burpees before the timer chimes the sound of success.

You fall into a sweaty puddle having crushed another of your favorite all-or-nothing workouts. 20-minutes has passed since you hit ‘go’ and you’re finished before most girls have even started.

Sweet, who needs endless hours chained to the cardio machines? Not you, girl. Less than half the time spent pushing through a high-interval Tabata will do. In fact, it’s even better.

Article Preview:

• A brief history of Tabata training
• Benefits of Tabata training
• Common mistakes
• SpotMeGirl’s Top 3 Tabata Workouts

A brief history of Tabata training

Ladies let’s put our hands together for Dr. Izumi Tabata. Why you ask? Well, without his research into HIIT training we’d still be stuck out there with the rest of the treadmill zombies. No. Thank. You.

Because of Professor Tabata’s groundbreaking study, we now know that high-intensity training trumps steady state cardio for bettering anaerobic fitness. Not only that, but it’s also been shown to improve aerobic fitness too – result! [1]

To prove this, Tabata took two teams of elite level cyclists separated into groups A and B. Group A were assigned five steady-state workouts for six weeks straight.

Group B, on the other hand, hit the high-intensity stuff four times over the same six-week period.

LISS vs. HIIT

Group A spent each workout plugging away on a static exercise bike for 60 minutes at moderate intensity. Think somewhere in the mid-range of exertion where you can still chat, but you’re still a little out of breath.

However, group B performed four minutes of high-intensity bouts instead. These featured 20 seconds of all-out work immediately followed by 10 seconds rest. There’s no way these guys would have been able to talk unless they were slacking.

During the HIIT workouts, every single athlete had to maintain an intensity above 85RPM. If they didn’t it was grounds for a disqualification, meaning they had to leave the test.

Upon completing the study Dr. Tabata confirmed that both groups had improved their V02 max, which is a measure of how efficiently the body can use oxygen. But what impressed the professor most was how group B had improved their anaerobic fitness too – with a massive 28% increase on average.

Thus, the Tabata training system was born – saying ‘see ya’ to steady-state snoozefests forever.

Benefits of Tabata training

Tabata is all about crushing the clock, so here are the benefits at a glance:

• Time – it’s a short, sharp, shock of fitness for girls on the go
• Intensity – an all-in approach is required for Tabata to be effective
• Fun – pushing your body to its limits over 20 seconds is crazy fun
• Fat burning – Tabata training is awesome for taking out stubborn fat cells
• Muscle building – as a HIIT method, Tabata has the potential for building muscle too
• EPOC – studies have shown high-intensity workouts like Tabata can leave you burning extra calories post-exercise through Excess Post-exercise Oxygen Consumption
• Effective – Professor Tabata proved his method via a scientific study
• Perfect for women – not only will you become the fittest female in the gym, you’ll look leaner and get stronger too

Time

Okay, we’ve got to admit we’re pretty crazy about HIT training at SpotMeGirl. We’re ladies who lift with limited time on our hands, so we like a workout that packs a punch without wiping out our day.

That’s why we love Tabata training so much. You can hit a workout almost anywhere in as little as four minutes, providing you’ve got the guts to push your limits.

All you need is a timer, a few set exercises, and a little grit to get the job done girl.

Muscle building and fat burning for females

Plus, there’s the added fat burning and muscle preserving positives of HIIT training. Whereas LISS cardio can actually negatively impact muscle mass, high-intensity workouts can even build it.

Also, because you’re only resting for 10 seconds between bursts, your body doesn’t have time to return to a normal resting state (homeostasis). This means that your heartrate stays elevated throughout the entire workout, leading to faster fatigue and the breakdown of fat cells for energy.

Yup – Tabata is definitely the way forward for us girls. If you’re wanting to get leaner, toned, and achieve a strong feminine look whilst getting fit, you’ve found your match.

EPOC

Finally, let’s not forget about the Excess Post-Exercise Oxygen Consumption Known as EPOC for short. This is a process where our bodies carry on burning extra energy even after we finish working out.

Studies have shown that high-intensity training such as Tabata is awesome for triggering this process [2]. All you have to do is make sure you’re trying your darn hardest and you can continue to reap the rewards well after.

Are you sold yet, girl? Of course, you are. Who wouldn’t want to get fitter, burn fat, and tone up fast?

But before you go and crush 20 seconds of crunches let’s look at the common Tabata mistakes.

Common mistakes

Because we know you’re ready to go we’ll not keep you long. All SpotMeGirl asks is that you kick these common mistakes in the can well before they become a habit.

For an effective Tabata workout stay away from:

• Plodding along at a ‘comfortable’ pace (we’re here to work, sister)
• Not pushing yourself for the entire 20 seconds
• Resting for longer than 10 seconds
• Going too hard if you’re a beginner
• Sacrificing form for speed – yup, we’re looking at you Ms. Competitive
• Not warming up properly or cooling down

Beginner’s beware

Hopefully all the above should be pretty common knowledge to you. If not, and you’re a total beginner, our advice is to try Tabata but not to push yourself too hard.

Learn the basic movements before you start and concentrate on building a solid foundation of fitness. Doing this will give you all the tools you need to start achieving that dream bod.

Seasoned Sheila’s shouldn’t hold back

On the other hand, if you’re a seasoned Sheila on the gym floor get your Tabata game on lock-down. Set the timer and stick to it no matter what – you’ve got it in you, girl!

High-intensity training requires your heartrate to stay elevated. So, don’t overstay your rest periods. Doing so will only make the workout less effective and take away many of the HIIT benefits we love. It’s just not worth it for such a short space of time.

If you know you’re a culprit for chilling a little longer than necessary, invite a friend to join you. They’ll know if you’re taking an extra-long water break, and if they’re SpotMeGirl material, they’ll call you out on it too.

Related article: Fat Torching, Muscle Growing HIIT Leg Workouts

Stay safe sister

Finally, before you go, keep in mind that safety should be your middle name. Maybe not on all your Social Media profiles, but definitely during training.

After all, no workout is worth getting hurt over. Getting injured sucks and the only PRs crushed on the couch are cookies eaten per Netflix episode. Not exactly a great fitness goal, girl.

Warm up with a pulse-raiser and plenty of dynamic stretches to get your muscles primed for action. Then, don’t forget to stretch off and cool down once you’re done girl to help dampen those DOMS.

Foam rolling post-workout is also a great way to give your body some well-deserved love [3]. So, try to combine it alongside your regular routine to keep you injury free and back killing it day after day.

Let’s do this, girls!

SpotMeGirl’s Top 3 Tabata Workouts

Workout 1 – The Finisher

1 round – 4 mins

1. Pushups – 20 seconds
2. Rest – 10 seconds
3. Mountain climbers – 20 seconds
4. Rest – 10 seconds
5. Burpees – 20 seconds
6. Rest – 10 seconds
7. Bicycle crunches – 20 seconds
8. Rest – End of workout

(Perform workout 2 x to complete 1 round)

Workout 2 – The Anywhere, Anytime Tabata

3 rounds – 12 mins

1. Mountain climbers – 20 seconds
2. Rest – 10 seconds
3. Squat thrusts – 20 seconds
4. Rest – 10 seconds
5. Air squats – 20 seconds
6. Rest – 10 seconds
7. V situps – 20 seconds
8. Rest – 10 seconds

(Perform workout 2 x to complete 1 round)

Workout 3 – The Cardio Queen

Complete this workout using five rounds of paired exercises. So, hit exercise A first before resting and moving onto B. Once you’ve rested after B, you’re back to A again to repeat the process – which should be completed twice over. Example: A, B, A, B = 1 round.

5 rounds – 20 mins

Round 1

1. A – Air squats – 20 seconds
2. Rest – 10 seconds
3. B – Lateral bounds – 20 seconds
4. Rest – 10 seconds

Round 2

1. A – Pushups – 20 seconds
2. Rest – 10 seconds
3. B – Box jumps – 20 seconds
4. Rest 10 seconds

Round 3

1. A – Mountain climbers – 20 seconds
2. Rest – 10 seconds
3. B – Kettlebell swings – 20 seconds
4. Rest – 10 seconds

Round 4

1. A – Burpees – 20 seconds
2. Rest – 10 seconds
3. B – Dead bugs – 20 seconds
4. Rest – 10 seconds

Round 5

1. On the spot sprints – 20 seconds
2. Rest – 10 seconds
3. B – Bicycle crunches – 20 seconds
4. Rest – 10 seconds

Final word – Last round on Tabata training

Tabata training is a highly effective HIIT method that’ll make you fitter, stronger and leaner in a heartbeat. Well, four minutes divided into 20-second bursts and 10 second rest periods to be precise. These short blocks are then repeated in what we call rounds, often up to a total of 20 minutes.

Used by athletes and fitness fanatics worldwide, Tabata is training perfect for anybody who’s tight for time. Hell, it’s even better for people who just love to get the job done. There’s no hanging around for two minutes between sets, it’s all-out action from the very beginning. Get in, get out, and get fit girls – no messing.

Each workout is carried out at a super high lung-bursting intensity. And whilst it might not be easy, this is where Tabata’s magic shines through by keeping the heartrate constantly elevated. This not only improves both aerobic and anaerobic fitness but forces the body to blitz body fat cells too.

There’s even an added EPOC effect bonus. Something that allows Tabata training individuals to carry on crushing calories long after their workout finishes.

Yup – blink and you’ll miss it, sister. So, what’re you waiting for?

Grab the stop clock, clear some space on the gym floor and get to work. Not only will you be fitter than ever, but you’ll have all the time in the world to enjoy afterward too. Did somebody say social life again? We’re in!

References

1. Tabata I, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.Medicine & Science in Sports &amp Exercise. 1996.
2. Mistretta J, et al. Effect of High Versus Low Intensity Resistance Exercise on Excess Post Exercise Oxygen Consumption.Medicine & Science in Sports & Exercise. 2006.
3. Pearcey GE, et al. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures.J Athl Train. 2015

Are you a dedicated lady who lifts? Awesome! Check out this other stuff we think you might like:

• SpotMeGirl’s Beginners Guide to Resistance Band Workouts
• A Girl’s Guide to Metabolic Conditioning
• Squats – Everything Women Need to Know

With the right eating plan you don’t actually need to exercise for fat loss. But a well-structured exercise program is a must when it comes to fast fat loss and fitness.

Cardio definitely helps in fat loss, as does strength training. But not all methods are built the same.

There is no secret sauce to staying lean and you have to put in the work to lose fat and build muscle. But you’ll be pleased to know that there are some methods of fat loss exercises that smash others out of the park.

So, here are some intense cardio and strength workouts and exercises that some of the top trainers at SpotMeGirl have picked to maximize your results in less time.

Let us show you the best fat burning exercises for women…

A Fast Note on Calories

Before we get into the sweat and heavy breathing of fat burning exercises we thought it was worth mentioning the most important factor in fat loss… calories.

As a measure of food energy, calories determine whether you lose fat, gain fat or stay the same. And it’s all down to balance between the energy you put in your body, and the energy you burn off.

• Calories in > calories out – you store the excess energy in your fat cells and gain weight
• If calories in = calories out – even energy balance means your body stays the same
• And then if calories in < calories out – you trigger fat loss by forcing your fat cells to release their stored energy

You can’t trick, fight or cheat your way to fat loss. The easiest and only way to get leaner and more toned is to balance calories in favor of calories out. And that’s where the best fat burning exercises for women come in.

Best Fat Burning Exercises for Women – Our Top Cardio Choices

The first few exercise programs on our list use cardio-based exercise to turn up the heat in your fat cells. Back in the day, many women relied solely on cardio to burn fat.

We’re not saying you should focus on cardio alone to change your body… but these exercises are fast, simple and effective.

#1. Swimming

Plodding along doing an ultra-slow breaststroke isn’t going to cut it for fat loss.

In this workout, you’ll be swimming regularly, but with different targets. It will tax your energy systems and won’t stress your muscles and joints as much as running or jogging. Also, there is no need to swim thousands of yards. We’ll be focusing on short sprints that will burn more calories, giving you better recovery time and ultimately burning fat faster.

We’ll be swimming for about 30 to 40 minutes max. Here is the plan you need to follow.

Swimming Workout

• Start with 100-200 yards for warm up.
• Next target 8 x 50 yards with only 20-30 seconds rest in between.
• Do another 100 yards but this time with a different stroke.
• Now, cover 12 x 25 yards doing the sprints with 15-20 sec rest in between.
• Cover another 1000 yards with the same or different stroke.
• Take a 2-minutes rest and aim for another 4 x 50 yards workout with 20-30 seconds rest in between.
• 50 yards more of swimming with relatively easy swimming strokes.
• 6×25 yards with sprints and rest of 20-30 seconds.
• 50 yards more swim with any stroke.
• Finally, 50-100 yards to cool down.

#2. Rope Jump

This workout uses your body weight to not only burn fat but also build toned and sexy muscle in your lower body and shoulders. The key here is to use your wrist while you turn the rope and keep your core braced without jumping too high.

Starting Phase

For a warm up you’ll start with steady jumping, briskly shifting to quick drills, and finally into the strength circuits. For each circuit, aim for 12-15 reps each and three to four sets. It’ll hardly take 25-minutes to blast your body through this workout.

Warm Up

Jump rope for about 5-7 minutes for warm up. It doesn’t have to be hard or heavy, so just build your heart rate up gradually until you feel warm.

Then do this for 3-minutes:

• Firstly, we’ll do the inchworm with an alternating arm lift. Stand while keeping your legs straight. Now lean forward and get your hands into a plank position. Finally, lift one arm. Now, walk hands back to start and repeat with your opposite hand. Do this for 1 minute.
• Next, we’ll do the inchworm with alternating arm and leg lift. Start by lifting one arm and then using both the hands on the floor, lift one of your legs. Now, gradually walk back and start and repeat the same on the opposite side for 1 min.
• Finally, do the inchworm with alternating arm and leg lift plus the spider lunge by stepping one of your foot forward and as close to your hand. Hold it for 1 count and then step back to start and repeat for the opposite side again for 1 minute.

Circuit 1

• Medicine ball slams
• Jump rope with double-unders
• Dumbbell shoulder press
• Barbell curls

Circuit 2

• Dumbbell stationary lunges
• Barbell sumo squats
• Medicine ball squall ball throws
• Jump Rope with double-unders for 1 minute

Circuit 3

• Renegade rows with pushups
• Jump rope with double unders

#3. Treadmill

To enhance your performance, strength, and fitness, you’ll be performing some intense intervals. This will help to elevate your heart into the fat-shredding anaerobic zone via an incline and speed burst. That way you’ll maximize calorie burn during and after the workout.

To assess the intensity of the workout, you’ll use the rate of perceived exertion or RPE on a scale of 1 to 10 while 10 being the most difficult.

Imagine 1 was the intensity of you sat on the sofa watching your favorite box set. You’re relaxed, chilled and comfortable.

10 is the intensity of you sprinting when you find out there’s one pair of Louboutin’s left in the sale and they’re 90% off! That’s a fast sprint right ladies?

Treadmill Workout

• • Incline 1%, RPE 5 and time 4 minutes.
  • Incline 1%, RPE 6 and time 1 minute.
  • Incline 4%, RPE 7 and time 1 minute.
  • Incline 6%, RPE 8 and time 1 minute.
  • Incline 1%, RPE 6 and time 1 minute.
  • Incline 1%, RPE 5 and time 1 minute.
  • Recovery walk.
  • Incline 1%, RPE 7 and time 1 minute.
  • Incline 1%, RPE 9 and time 3 minutes.
  • Now you have to increase the pace for this phase.
  • Incline 1%, RPE 7 and time minute.
  • Incline 1%, RPE 5 and time 1 minute.
  • Full recovery walk.
  • Incline 1%, RPE 7 and time 1 minute.
  • Incline 1%, RPE 9 and time 3 minutes.
  • Once again, increase your pace.
  • Incline 1%, RPE 7 and time 1 minute.
  • Incline 1%, RPE 5 and time 1 minute.
  • Full recovery walk.
  • Incline 1%, RPE 9 and time 1 minute.
  • Incline 1%, RPE 5 and time 1 minute.
  • Incline 1%, RPE 10 and time 30 seconds.
  • Incline 1%, RPE 5 and time 1 minute.
  • Incline 1%, RPE 10 and time 30 seconds.
  • Incline 1%, RPE 5 and time 2 minutes.

Best Fat Burning Exercises for Women – Our Top Strength Exercise Choices

Cardio will ramp up your calorie burn and help you shred body fat like there’s no tomorrow. But it won’t help you build shape and curves like strength training would. So to give you a treat we’ve also added in these muscle shaping strength drills.

Double the exercises, double the gains…

#1. Burpees

Undoubtedly, one of the most effective body weight training exercises ever invented (thanks Dr Royal H Burpee), that targets all major muscle groups and raises your heart rate instantly for maximum calorie burning.

It’ll help torch more of your belly fat compared to doing hours and hours of cardio alone. But they definitely will be tough in the beginning. Don’t worry though; you’ll get along once you know the right technique.

How to Burpee

• Firstly, stand with your feet at shoulder-width apart and your body weight on your heels. Keep the arms by your sides.
• Now, push your hips back and bend your knees. Finally, lower the body in a squat position.
• Next, place your hands on the floor, just inside your feet and shift the weight on them.
• Quickly jump your feet back in such a way that they land just outside of your hands.
• Now, reach your arms overhead and jump into the air explosively.
• Land with a solid stance and immediately go for another rep.

#2. Pull-Ups

Another powerful exercise that involves more of your back muscles but works out the entire body and helps in strengthening the core. If you can’t do full pull-ups don’t panic – jumping or assisted pull-ups work just as well in the beginning.

How to perform the perfect pull-up

• Hang on the pull-up bar with your hands at shoulder-width apart.
• Now, pull your body weight up using your back muscles until your chin reaches the bar.
• Take a small pause here.
• Gradually lower your body to your starting position and for another rep.
• You can do the same with your hands less than shoulder’s width apart and your hands facing you to make it easier.

#3. Squats

There’s no other exercise that’ll target your lower body like squats. And to help burn maximum fat you won’t be taking any rest in between your reps.

Just go full on without any pause.

How to squat

• Place your feet at shoulder-width apart and extend your arms in front of you with the palms facing downward.
• Now, lower your body by putting the weight through your heels and hips.
• Keep on lowering until your thighs are parallel to the floor or you can’t get any lower.
• Now, push yourself back to your starting position and immediately lower again for another rep.

You’ll be building a poppin’ booty in no time.

#4. Push-Up

These are tough! But we’ll use the conventional method to increase the heart rate, engage more muscles and burn calories fast. If you can’t quite hit up the full-position push-up you can drop your knees to the ground until you get stronger – it works just as well.

How to push-up

• Position yourself in a traditional push-up position (hands and feet only in contact with the floor) but your hands must be placed at than shoulder-width apart. This will make the exercise intense for your chest as well as your arms.
• Now, lower your body till your chest is an inch or half above the ground. And then push your body back up while keeping your core rock solid.
• Do as many reps as fast as you can until failure.

#5. Plank

This exercise may seem pretty simple, but it’s easier said than done. For beginners, you should hold the plank position for 30-60 seconds, intermediate for about 60-90 seconds and advance players can shoot for a timely 90+ seconds.

How to plank

• Lie on the floor in a push-up position but this time your weight should be on your forearms. Close your fist.
• Keep the core tight and your hip slightly up.
• Hold this position for as long as you can. You’ll feel a great contraction in your abdominal and core area.

Summary – Best Fat Burning Exercises for Women

There you have it, our guide to the best fat burning exercises for women. The emphasis is now on you to apply the expertise we’ve given you. Bring your A game effort and you can’t fail.

We’ll see your new, lean, strong and downright sexy self soon.

Where next? If you enjoyed this article you’ll love these…

• 6 Simple Exercises To Build A Shirt Ripping Chest
• The Lazy Guide to Healthy Fast Dinners
• 5 Exercises to Develop Your Obliques

For many of us women, losing unwanted fat around your hips and thighs is the #1 goal of hitting the gym. This improves your self-confidence in nice dresses and just makes you feel happier about yourself in general.

However, many women also fall prey to bullsh*t that can be found on the internet. You’ve no doubt seen adverts like “drink this and lose 1 pound” etc.

Well, here at SpotMeGirl, we want to provide you with advice that’s actually going to help you see results – so you never waste your money on useless bullsh*t again!

Take a look:

Losing Fat

The Truth About ‘Spot Reducing’

We told you that we are going to be honest with you, girl. So let’s start with the truth – that it’s basically impossible to ‘spot reduce’.

That means you won’t lose fat just around your abs by performing crunches all-day. Consequently, you’re not going to only lose fat around your hips and thighs by performing squats – although it’ll help tone them up.

So what you need to do is lower your overall body fat percentage. This will result in fat loss everywhere, including your hips and thighs.

But remember that everyone loses fat in different areas faster than others. For example, you might lose fat around your face before your stomach. And you don’t decide where it comes off first either.

TDEE

This stands for ‘Total Daily Energy Expenditure’ and it’s basically the amount of calories you need to maintain your weight everyday; it takes into account everything from walking to work, exercising, and even fiddling with your pens.

So in order to lose fat and weight, it’s critical that you stay under your TDEE, or you simply won’t lose any body fat. It really is as simple as that.

So how do you work out your TDEE? We’ve found an easy-to-use online calculator here: https://www.instantknockout.com/ik/how-many-calories-fat-loss/

Calories

As we mentioned just above, you need to watch your calories. There are some fitness models out there that just eat clean and don’t calculate their intake, but to get started and ensure results, we strongly recommend that you keep track of your calorie intake.

Ultimately, losing body fat and weight is a matter of calories in v calories out. If you eat less calories than you burn-off, then you WILL lose fat – that’s a fact, honey.

So calculate your TDEE and track your calories to melt fat on your hips and thighs!

Diet Advice

While tracking your calories will significantly improve your chances of success, there are other ways to make sure that your hard work pays-off.

We’ll expand on this below…

Thermogenics

By adding thermogenic nutrients to your diet, you can really boost your metabolic rate; this will help your body burn calories at a slightly higher rate throughout the day.

Why is this important? Well, burning more calories will make it easier for you to lose body fat around your hips and thighs.

There’s a ton of things that people say are thermogenic, but there’s also as many bits of science disproving these ingredients.

We’ve cut through all that rubbish though and found these to be the best thermogenics for burning fat:

Green Tea 

You can’t be surprised to see this here. Green tea is known for its health-boosting abilities, and has even become popular as a fat burner ingredient too.

This is because green tea has proven to promote fat loss by raising your metabolism in numerous studies.

How does it work?

Well, green tea contains high amounts of catechins; these have shown to be responsible for green tea’s thermogenic, fat burning effects.

So basically, adding green tea (or green tea extract through supplementation) is a sure-fire way of helping your body get-rid of fat.

Study 

A study by Maki et al.,[1] aimed to determine whether green tea had any effect on fat loss. To do this, 132 participants were split into 2 groups and given either green tea catechins or a placebo.

After 12 weeks, the results showed that green tea is capable of significantly promoting fat loss.

Here’s the official conclusion from the study:

“These findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum TG.”

Cayenne Pepper

If you’ve ever eaten a cayenne pepper before, then you’ll know exactly how it works; its ‘spice’ is what raises your body temperature and metabolism – making it a reliable thermogenic nutrient to add to your diet.

So how does it work? Well, ‘capsaicin’ is the molecule that’s responsible for chilli peppers being ‘spicy’.

As we mentioned, it’s hard to argue against this after you’ve eaten one. But for the haters, we’ll take you through some studies that prove capsaicin to be effective.

Study 

Pilou et al.,[2] analyzed between 20-30 subjects aged between 18-50 for this study. They were given capsules containing capsaicin, with their energy expenditure measured over 36 hour sessions in respiration chambers.

After 4 sessions has been completed, the study found that capsaicin was able to increase the energy expenditure of subjects (therefore helping them lose body fat).

Here’s the exact wording of the study’s results:

“Consumption of 2.56mg capsaicin per meal promotes fat oxidation in negative energy balance.”

Caffeine

If there’s one nutrient that everyone will know, it’s definitely caffeine; this is because it’s found in commonly consumed products such as tea and coffee.

Basically, the main reason caffeine is supplemented is because it’s able to raise your energy levels. However, this stimulant has also shown to be an effective thermogenic too.

Study 

A clinical study by Riedel et al.,[3] measured the effects of caffeine as a thermogenic agent.

We won’t bore you with all the scientific jargon, but the study concluded that caffeine was able to boost your metabolic rate in certain dosages.

Here’s the official conclusion from the study:

“We provide evidence that caffeine stimulates thermogenesis.”

Fat Burner Supplements

It’s easy for us to tell you to consume the thermogenics mentioned above. But you can’t forget that many people don’t enjoy eating spicy food, or drinking 5-6 cups of green tea per day.

For this reason, we find consuming fat burner supplements containing these thermogenics to be a much more efficient way of adding them to your diet.

But the problem is that many fat burners contain the wrong ingredients; that’s why some fat burners have gained a bad reputation in the past.

We didn’t want you to suffer from this, so Team SpotMeGirl has spent the last year trying different products. And we finally found a fat burner that we can recommend.

Take a look:

Instant Knockout CUT

Key Benefits

• Accelerates fat loss in unwanted places – thermogenic nutrients in Instant Knockout CUT ensure your hard work results in noticeable changes to your figure.
• Stay energized at all times – escape the ‘exhaustion’ feeling while you cut calories and follow a clean diet.
• Avoid junk food and sugary snacks – find it easier to reduce your calorie intake to finally sculpt your dream bikini body.

Any Drawbacks?

• Premium price – Instant Knockout CUT costs more than ineffective, budget fat burners.
• You can only buy from its official site: www.InstantKnockout.com

Main Features

Endorsed by professional athletes and world-renowned fitness model, Alexia Clark (The ‘Queen of Workouts), Instant Knockout CUT is tried-and-tested to work.

It contains the perfect mixture of thermogenics, including green tea extract and cayenne pepper powder, to help you lose fat faster than before.

The sensible dosage of caffeine anhydrous ensures that you benefit from energy boosts – while staying safe from jittery side effects that you might have suffered with other fat burners.

But what really makes Instant Knockout CUT stand-out is the addition of Glucomannan; this is a fiber that safely expands in your stomach, helping you feel full and satisfied between meals (so you stay away from junk food and snacks).

To Buy, Visit
» www.InstantKnockout.com «

Or check out our top fat burners for women here:

Workout Plan For Fat Loss Around Hips & Thighs

The reason why we’ve placed the workout plan secondary to our diet advice, is because your diet will determine whether you succeed in your fat loss journey.

Saying that, a great workout plan always helps you burn extra calories and tone-up your muscles.

So we’ll provide you with an example workout plan you can follow, to shape your hips and thighs:

Example Workout Plan

Barbell Hip Thrusts

This is a great exercise to help tone-up your hips and glutes. If you’re not sure about what to do, then check out the picture above and you’ll get the general idea.

Have something sturdy and comfortably to lean your back on (usually a workout bench). Then place the barbell on your hips and use your hips and glutes to thrust the barbell upwards.

Keep the movement controlled and work your muscles as hard as possible.

What to do: 

• 4 sets of 12 barbell hip thrusts
• 1 minute rest between sets

Squats

Squats are one of the ‘big three lifts’ that bodybuilders consider to be extremely important.

It’s a compound exercise that works numerous muscles in your body, including your hips and thighs. Most of you will know that squats also help build-up your booty too!

What to do: 

• 4 sets of 12-15 squats
• 1 minute rest between sets

External Hip Raise

As you can see from the name of this exercise, it’ll work your hips.

You perform this exercise using a resistance band; tie it around your ankles so there is enough resistance when lifting your leg upwards while lying on your side (see picture for reference).

What to do: 

• 12-15 sets of external hip raises
• 1 minute rest between sets

Box Jumps

This is the last exercise of your hips and thighs focused workout, but it won’t be easy.

You’ll know what to do after seeing the picture above; basically jump onto a box, then back down again (making sure the box isn’t out of your ‘jump reach’).

Perform 10 box jumps per set, resting for 1 minute between.

What to do: 

• 4 sets of 10 box jumps
• 1-2 minute rest between sets

Conclusion

You should now know the basics to get started on your fat loss journey. Remember that anyone who tells you ‘spot reducing’ body fat around your hips and thighs is possible, is lying to you, girl!

Instead, aim to lower your overall body fat percentage; this will ensure that you lose weight around your target areas, as well as others too.

If you don’t enjoy eating or drinking the most effective thermogenic nutrients, then we recommend that you try out Instant Knockout CUT. This fat burner is tried-and-tested to work, and it certainly helped Team SpotMeGirl trim the pounds! Or feel free to check out our top list!

In terms of your workout, you can continue following any lower body orientated routine you like. But we’ve given you a strong example workout to follow, for those new to the gym!

Let us know if you have any questions in the comments section below?

References: 

If you want to tone or slim down your legs without having to travel to a gym – then you’ve come to the right place.

In this article, we’ll show you the best exercises to reduce thigh size fast, in the comfort of your own living room. We won’t demand that you own dumbbells or gym equipment (like what other websites do); all you need for this workout is yourself and some determination…

Let’s stop wasting time here, and get those legs pumping!

Warmup

*Video Credit: Alexia Clark representing Instant Knockout fat burner.

You can’t ignore the importance of warming up. This will ensure that your muscles are activated before jumping in the deep-end – reducing cramping and also keeping you safe from tearing (or pulling) any muscles.

What to do: 

• Follow video instructions or perform your own stretching

1. Scissor Legs Plank

This exercise is perfect for your living room. It doesn’t take up much space to do, and it’ll melt fat on your thighs.

Don’t worry ladies, you’ll be fitting into those jeans in no-time!

What to do: 

Begin in a push-up position with your feet touching each other. Then place some paper towels or newspaper under your feet and slide your feet apart, and repeat.

Begin by performing 2 sets of 15 leg slides, but push yourself to complete more sets to hit your goal faster!

*If you don’t have a wooden floor, then simply push your feet apart instead of sliding them

• 2-4 sets of 15 reps

2.  Body-Weight Jump Squat

Social media has gone crazy for the barbell squat. But the body-weight jump squat is equally as effective at helping you reduce thigh size – and it doesn’t require any gym equipment at all.

What to do: 

Start in a standing position with your hands in-front. Then proceed to perform a squat, making sure to place the pressure on your heels.

After squatting as far as you can, use your legs to power upwards and jump as high as possible. Then once you’ve come back down, repeat.

Begin by performing 3 sets of 10 reps, but increase the sets (and reps, if you can) as you progress.

• 3-4 sets of 10-15 reps

3. Lunges

You’ll definitely feel the burn at this point, ladies. But don’t give up!

This one is less intense than your last exercise; so it’ll work your legs while letting you catch your breath.

What to do: 

You probably know what lunges are, but this is for those that don’t.

To perform lunges, start in a normal standing position, then take a big step forwards and lower your hips until both legs are bent (at a 90 degree angle).

Then return to the standing position and alternate this movement with each leg. Once you’ve performed lunges with both your left and right leg, then you’ve completed 1 rep.

• 3-4 sets of 10 lunges

4. Chair Squat

While your legs will be burning, you would have caught your breath back by this point – no need to thanks us…

Anyway, you’re basically performing a squat, but making use of a chair (or stool if you want to increase the intensity).

What to do: 

To perform chair squats, start by standing in-front of a chair – with your feet shoulder-width apart.

Then squat until you’re just touching the chair, without actually sitting down to keep the pressure on your legs. Return to a standing position and repeat.

Remember to push from your heels instead of your toes – this will ensure you perform these squats with the correct form.

• 2-3 sets of 10 reps

5. Jumping Jacks

Alright ladies, you’ve made it to the last exercise on this list. Give yourself a pat on the back, and let’s get it over with.

You’re finishing on a more cardio-extensive exercise here; this will help you burn calories to slim down those thighs!

What to do: 

You’ll probably know what jumping jacks are, but just in-case…To perform this exercise, stand with your feet together, then jump while separating your legs in mid-air (and also raising your arms overhead).

Then land with your feet shoulder-width apart, and then jump and land with your feet together (all while raising your arms overhead and back down). Repeat this for 1 minute, and that’s 1 set completed.

• 4 sets of 1 minute jumping jacks

Cooldown

Congratulations! You should be feeling those thighs burning right now, and you’re one step closer to reaching your fitness goals – whether it’s to fit into your dream jeans, make yourself even MORE sexy, or just simply get fit.

But don’t sit your peach down just yet! The cooldown is just as important as the warmup; it’ll keep you from waking up during the middle of the night with cramp – or during something more intimate…we’ve all been there, ladies…

What to do: 

• Follow video instructions or perform your own stretches (the video is quite long, so just finish when you feel like you’ve ‘cooled down’ enough)

Conclusion

This is an easy-to-do workout that you can perform almost anywhere in your home. That means, no more excuses about not having time for the gym!

Not only that, you can even complete this routine while watching your favorite TV series…talk about killing 2 bird with 1 stone…we’ve got you covered, girl.

You’ll have seen many websites that offer “home workouts” to slim your legs. But they focus on squats without adding in any cardio-extensive exercises; this is why we’ve included jumping jacks and body-weight jump squats, so you burn the extra calories needed to see results.

Bottom Line: If you perform this workout frequently (alongside a clean diet plan), you’ll really make changes to your figure – and reduce thigh size, fast!