Thursday, 21 August 2014

# Exercise # fat burn

20 Minute Fat Burn Workout routine!

Many people complain to me that they don't have time to workout because of work etc. I totally understand their predicament, (if i may) but the truth is that some people ehn, even if you gave them 1 week free, they would still not workout, they will give you 2 buckets full of excuses!! hahaha! (They know themselves) It all boils down to how determined you are.

If you have a home workout dvd please use it, that's what i have been using, i run too but its been working for me. I haven't been to the gym in over 1yr. I am not saying gym is not good, whatever works for you, just make sure you are consistent.

Anyways, i have put together a small routine that shouldn't take you more than 30mins max to conclude, bathe and check out for work; Its a combination of cardio and strength training, which is the fastest way to burn fat. It keeps burning for the whole day. If you combine this with healthy eating, you have no issues.


If you are in the #workit challenge, you need this!

Try them in this particular order: (I have attached some video links to help you)

  1. EAT a small fruit or a cup of coffee (not milo and milk); it will help you pull through and burn more calories.
  2. WARM UP: could be in form of a stretch or jog on the spot or both. Should be about 2 mins. When you warm up your body before a workout, you have the tendency to burn more fat because your muscles are ready, and the fat is heated up and ready to melt (you get?) See a video here
  3. 10 PUSH UPS;  This exercise is tough, but works wonders. beginner tip: you can try the easy version by resting your knees on the floor. See video here
  4. 20 JUMPING JACKS: Try not to rest in between the jumping jacks, keep going till you count 20. Beginner tip:  try 15 jumping jacks instead. See video here
  5. 10 SQUATS: Some people will say i have come with squats again. Lol! Na so o. Its a great workout. Beginner tip: Try knee lunges instead. See video for lunges here
  6. 20 JUMPING JACKS: Beginners do 15.
  7. 10 CRUNCHES: This will help with the mid area of the body. Beginner tip: Try the basic crunches which is lay on your back, knees folded, hands behind your head, and raise the upper body only. There are many variations, try any of them. See video here
  8. 20 JUMPING JACKS: Beginners do 15.
  9. 10 DEAD LIFTS: Pick up your dumbbells front he floor, raise them above your head and bring them down to the floor again. While you do this, make sure your back is arched. Beginner tip: Use light weights of about 1kg or fill 2 small plastic bottle with sand, or use 2 cans of tinned food. See video Here
  10. COOL DOWN: This must be done after every workout, to help relax the muscles and avoid muscle cramping through the day. It should take at least 2 mins. See a video here


This should get you sweating profusely by the time you are done. Try not to rest too much in between workouts so as to maximize fat burn. This should take you about 15 to 20 minutes to complete, depending on how fast you are. You should be left with enough time to shower and dash to work. Eat your main breakfast as soon as you get the chance at work. All the best sweets. God bless.
Cheliz.
*call me to order for a meal plan to help you lose weight fast*

Photo credit: Body building Quick and dirty The skinny

12 comments:

  1. Hmmmm I'm in that category oh! I need help seriously I keep telling myself "you are not fat 78kg isn't that bad after all there are people fatter than you blah blah blah" I really need to burn this stomach fat and to have a toned body! I promise myself no going back again. But pls cheliz is it that the meal plan helps Me burn fat faster along with the exercise? Like Me now that am battling with stomach fat

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    1. Lol @ I'm in that category oh! 78kg isnt bad if ur above 5ft7in tall. But it all depends on how comfortable you feel. My meal plan is a great guide to what and how to eat to increase metabolism and burn more fat thru the day in addition to exercise. Most people try to lose weight by exercising alone, forgetting that what they eat has to be controlled too. If you can control your diet and eat the right things, 90% of your weightloss problems r solved. My plans also helps free stomach fat etc. Thanks.

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  2. Dearest Cheliz, Thanks for the work out DVDs. The 30day shred is really working o. I started with level 1 and trust me within 20mins I sweat really hard. I am enjoying it atleast for the fact that I am doing something different. My body has been paining me the whole week and I also do extra squats as jara after the work out session. MissB

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    1. Aww happy to hear that MissB. Thats what you need, a good sweat. That pain you feel is the after burn. Lol, I love that feeling. Add more jara abeg, lol. Keep at dear, hopefully your hard work will reflect this week.

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  3. Nice work you're doing here. Will definitely visit again. :)

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    1. Thanks Celine. Pls do come back. Cheers.

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  4. Hello Cheliz, this week has been the best for me since the challenge started.I work out everyday and I added sit-ups, to make it easy for me , I fixed my feet under my double chair for weight and I tell you my tummy has been crying, to laff na war.Today I was able to do 20 sit-ups with tears of joy streaming down my eyes.Jilian's image is all I see, she pushed me in spirit.Getting emotional now.God bless you .My body is tightening up.Flora

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    1. Yipee! Happy for you Flora. Those tears will definately turn to laughter real soon by God's grace. Hard work pays. "No pain no gain!" Congrats dear.

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  5. thanks cheliz, i cant believe am seeing 6 packs on my tummy oooo, is this a dream or what? hmmmm let me keep quiet for now oo and continue with my workout. *runaway

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    1. Hmm Sweetpie, you amaze me. I was scared before you showed me the picture. I cant believe its the same tummy of some weeks ago. Kudos my dear, you did awesome!

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    2. its unbelievable! Thanks Darling.

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  6. @ sweetie pie, pls share d secret ooo. Many of us need dat much desired 6pack. Help a struggling sister. Zee

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