5 High Intensity Exercises For Women To Lose Fat

Women have a tendency to put on weight in their hip and abdominal area. These are one of the easiest areas to gain weight and the toughest to lose fat. High-intensity cardio workouts are best for women who are trying to lose fat and are looking forward to tone their body. These exercises increase the heart rate, increase metabolism and help in burning calories at a faster rate. Doing high-intensity workout for at least 20 minutes in a day is quite effective in losing fat.

Here Are 5 High-Intensity Exercises For Fat Loss

1. Reverse Lunges

Start by taking one big step back with the left foot. You will bend your knees and get into a lunge position. You need to check that your right knee is just above the ankle and is not going beyond the toes. You can drive the ball from your right big toe to get back to the standing position. You will repeat the movement by taking a big step back with the right leg. This shall be one repetition. You need to do 10 repetitions in total. You will keep your chest up all the while.

Reverse Lunges

2. On Spot Jogging

Before this exercise, you need to warm up with a light jog. You will lift your feet an inch from the ground, as you hop slowly. Keep moving your arms as you  are jogging. The more your body moves the more calories you will burn. Keep your arms engaged as much as you can. Slowly keep lifting your knees higher so that your heart rate increases. This will keep your heart pumping. Your thighs shall always be parallel to the ground. Increase the speed. The faster you jog, the more intense your training will be. Keep slowing down in between or you might injure yourself. Work as hard as you can and for as long as you can.

On Spot Jogging

3. Bridges

Start the exercise by lying faceup on the floor. Your feet shall be just below the knees. Your hands shall be by your sides. Keep your glutes engaged so that you are able to lift your hips from ground.You can lower yourself to the floor. Your neck and back should be relaxed. You will be using your hamstrings and glutes muscles to lift up and then down. You need to do this at least 10 times for one repetition. If you feel tired, take a brief pause and continue.


4. Swimming Workout

Swimming is a smart full body exercise for women which can be high intensity too if you are really fast.High-intensity swimming is a great way to lose fat from arms, thighs, hips and the rest of the body.You can start by warming up with 8-10 slow pace laps. Then swim 2 laps as fast as you can and in great speed. Follow this by two laps at a slow pace. You need to alternate your swim for 10 rounds or twenty laps. This high intensity workout should not take more than 10 minutes.

Swimming Workout

5. Squat Jumps

Start the exercise by standing with your feet a bit distance apart. You will push your hips back and then bend your knees. This will be like you are getting into a squat position or preparing for a leap. You need to jump as high as you are able to. You will land softly and then you can immediately squat down and jump once more. Do this as fast as you can to increase the intensity of the workout. Keep doing this at a stretch for a minute. Take a half minute break and repeat. Keep jumping for five minutes as you start.

Squat Jumps