15 Workouts To Get Lean And Fit
1. Run
Target – Entire body Tip: If you are running on the treadmill, set the incline angle at 2-3 degrees. Run 3-4 days a week for at least 10 minutes for better cardiovascular health. Iris, a blogger, shared her personal transformation, expressing a newfound love for her body after a year of consistent running. She shared her before and after pictures, emphasizing her improved physical and mental fitness. She writes, “Working out is a huge stress reliever for me and it’s almost like a quick little therapy session each day…. I did running every other day for a year and now I’m growing to like it, I hate it still, but it has given me some growth in my body, and it motivated me so much when I started seeing a change in both my inner self and my body (i)!” Running not only helps relieve stress but it is also one of the best cardio exercises for weight loss.
2. Rope Jumps
Target – Entire body 3 sets of 50 reps
3. Jumping Jacks
Target – Calves, quads, glutes, hamstrings, obliques, lats, deltoids, abs, and pectorals. 3 sets of 30 reps for effective weight loss. Jumping jacks or burpees are best for those who prefer doing no equipment workout at home.
4. Jumping Squats
Target – Glutes, hamstrings, quads, calves, and lower back. 2 sets of 15 reps Variation: You can also do box jumps for strength training. Keep a sturdy box in front of you. Now, jump on the box, squat down, and then jump back on the floor.
5. High Knees
Target – Glutes, hamstrings, quads, calves, and lower abs. 2 sets of 20 reps
6. Flutter Kicks
Target – Glutes, hamstrings, quads, abs, and lower back. 3 sets of 25 reps
7. Jumping Lunges
Target – Quads, hamstrings, calves, glutes, and lower abs. 3 sets of 15 reps for reducing body fat. Note: If you have been wondering how to get a curvy and fit body, you can try variations of lunges with weights.
8. Push-ups
Target – Pectorals, deltoids, biceps, triceps, lats, and abs. 2 sets of 10 reps
9. Hip Thrusts
Target – Glutes, lower abs, quads, hamstrings, and calves. 3 sets of 12 reps
10. Burpees
Target – Quads, hamstrings, calves, glutes, shoulders, pectorals, and abs. 3 sets of 10 reps
11. Plié Squat
Target – Adductors, quads, hamstrings, calves, and glutes. 2 sets of 5 reps
12. Leg Up Crunches
Target – Upper and lower abs 3 sets of 15 reps
13. Weighted Russian Twist
Target – Obliques, abs, and glutes. 3 sets of 20 reps
14. Elbow Plank
Target – Abs, shoulders, and biceps. 3 sets of 30-60 seconds hold.
15. Lat Rows
Target – Lats, deltoids, and abs. 3 sets of 10 reps These were the 15 best exercises to get a lean and fit body. Along with them, you should also prioritize a balanced diet high in nutrients and low in calories. This includes foods, such as leafy green vegetables, fruits, whole grains, and lean proteins. Also, keep yourself hydrated, as it may help boost your metabolism and enhance your workout performance and recovery (1). It is also recommended to set realistic goals and an exercise routine that you can follow easily. This will help you stay consistent for long-term weight loss. After all, gradual progress is key, and trying to achieve too much too soon may lead to burnout or injury. A power-packed workout session with high-intensity exercises, warm-up, and cool-down sessions may help expend 418 (69) kcal. In a study conducted with 10 female participants who worked out for around 40 minutes, the energy expenditure ranged from 315 to 543 kcal per session. Check out the graph to understand it in detail.
Women’s individual variation in energy expenditure
Here’s a 7-day exercise strategy to help you get a lean and fit body quickly.
7-Day Exercise Routine For A Lean And Fit Body
You can squeeze in 10-20 minutes of energizing workouts and build lean muscle mass and improve strength and endurance. But you also must fine-tune your workout routine depending on your body type. Check out the following list of exercises that you can do according to the area of your body that is prone to fat accumulation.
Exercises To Do According To Areas Prone To Fat Accumulation
Lower Body
If you have a pear-shaped body or tend to accumulate fat in the lower body, do: Running, swimming, high knees, burpees, flutter kicks, and lunges.
Central Region
If your hands and legs are slim, but you have a belly pooch, do: Running, leg up crunches, Russian twist, squats, and flutter kicks.
Upper Body
If you tend to accumulate fat in your upper back, chest, shoulders, and upper arms, do: Jumping lunges, high knees, lat rows, plank, hip thrusts, rope jumping, and push-ups. How long should you work out a day? You should practice moderate aerobic physical activity at least 30 minutes a day, 5 days a week (2). Should you eat before or after a workout? Eating carbohydrates and lean protein-rich meals within 2 hours of your workout are beneficial to help recover muscles. In addition, eating a healthy snack before a workout gives you the energy to exercise. How long does it take to get fit and toned? You can start noticing changes in your body in 4 to 8 weeks of working out and managing your calorie deficit diet, that includes keeping check with your macronutrients and micronutrients intake. What is the fastest way to tone your body? High-intensity interval training (HIIT) such as jumping jacks, burpees, push-ups, sprinting in place, and jump squats can help tone your body. HIIT for fat loss is highly recommended by fitness experts.. Fed up with excess weight and ready to achieve a leaner physique? Then, brace yourself for some honest truths as you delve into this video below. Discover the effective path towards attaining the body you desire. Check it out now!
