An 8-week workout plan to reduce body fat

Today we are going to present you an 8-week workout plan that can help to reduce body fat. Our plan is designed for women who want to reduce body fat, gain muscles and tighten the whole body.

The main thing is that you have to perform this exercise in the gym. There is a specific circuit you should follow to perform exercise. This circuit include exercises such as Squats (10-15 reps), Chest press (10-15 reps), Pull-ups (10-15 reps), Jump squats (10-15 reps), Push-ups (10-15 reps), Dumbbell rows (10-15 reps), Biceps curls (10-15 reps).

Moreover, this circuit will allow you to work all your muscles and the fast pace will help you burn more calories. Do this circuit as quickly as possible with good form. After you complete the circuit, take a short 30 second rest then immediately repeat the circuit. Aim to get 4 circuits and do this routine 3 times a week. As you develop stamina you should try to do 6-8 circuits.



What’s more, you have to add some cardio to your workout plan. You can perform cardio like running, cycling, boxing, or dancing for 30 to 60 minutes a day. It can help to improve your overall fitness level and also relieve muscle soreness and stiffness.

However, our 8-week workout plan includes a healthy diet. To achieve the perfect results, you should combine workout exercise with healthy diet. You should eat high protein foods such as chicken breasts, salmon, turkey breasts, quinoa and beans. Eat some fruit before the gym for an energy boost. Also, you should avoid soda, sugary sweet and baked food. Limit your alcohol intake! Do not forget to consume foods rich in fiber (oatmeal, blueberries, almonds) and drink enough water. You should eat 5-6 small meals during the day.

In addition, there are many phone apps that can help count calories and steps.

Following our 8-week workout plan you will reduce body fat and develop a toned and perfect body! Just do it! Scroll down to see how to perform exercises.

#1. Squats (10-15 reps)

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1. Stand up with your feet shoulder-width apart.
2. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees.
3. Press your heels into the floor to return to the initial position.
4. Repeat until set is complete.

PROPER FORM AND BREATHING PATTERN

When doing squats maintain your back in alignment, by keeping your chest up and your hips back. Don’t let the knees extend beyond the toes and put the pressure on the heels of the feet. Breathe in as you squat and breathe out as you come up.

#2. Chest press (10-15 reps)

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1. Lie down on a mat with your knees bent and a dumbbell in each hand.
2. Push the dumbbells up toward the ceiling so that your arms are directly over your shoulders and your palms are facing your feet.
3. Lower your arms and repeat the movement.

#3. Pull-ups (10-15 reps)

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Pulling movements oppose and balance pushing movements, and are just as important in functional training exercise. A great way to train pulling is through the well-known pull up exercise. Pull ups target the back muscles, arms, and core. You can do pull ups in the gym, at home with a pull up bar that fits in a doorway, or out and about in the world on monkey bars, etc.

#4. Jump squats (10-15 reps)

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Place your feet shoulder-width apart. Bend at the knees while driving your hips back.

Keep your chest up and your core tight.

Remain in a squat stance as you forcefully push off the ground, jumping to the right side.

Check your form then repeat, jumping to the other side.

Keep alternating between sides



#5. Push-ups (10-15 reps)

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Get into plank position and place hands wide apart, supporting your body on your toes. Your body should be straight and elbows extended. Keep abs engages and hips lifted off the floor.

Allow the elbows to flex and lower your chest to the floor.

Pause and then repeat.

#6. Dumbbell rows (10-15 reps)

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Place a dumbbell on each side of a flat bench.

Place your right knee on the end of the bench.

Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.

With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.

Keep your lower back straight. This is the start position.

Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.

At the top of the movement, hold for a count of one and squeeze your back muscles.

Return to the start position inhaling as you do so. Repeat.

Complete all repetitions for one side before switching sides.

#7. Biceps curls (10-15 reps)

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Stand up straight, holding a pair of dumbbells.

Curl the left dumbbell up, pausing midway to your shoulder, and holding it there.

Now curl the right dumbbell all the way to the top of the movement.

Complete half the set with the right arm then switch. Hold your right dumbbell at midway while curling all the way up with your left.

Switch again with both sides to finish the set.