Exercises and Workouts - Home Workouts for Effective Fat Burning

Looking to get leaner for the coming months ahead? If you're tired of carrying around a few extra pounds, a combination of good nutrition and proper exercise is just what you need to slim down and shape up. Many people are under the impression you need to put in hours per week to successfully burn fat and get the body you desire. Spending that much time on exercise isn't the case, however.

You can successfully burn fat at home as long as you have the right program design.

Below you'll find three different workouts, which can be carried out on alternating days of the week. Two of them will work your body from a strength and cardiovascular conditioning viewpoint while the third is a bodyweight workout only.

All you will need to complete these sessions is a pair of dumbbells that's a challenging weight for you to get in your reps. Ideally, you should aim to pick up two or three weight levels to provide the greatest overall resistance.

Let's show you your workouts...

Workout No. 1: Reps For Time. Perform as many reps of each exercise as you can in one minute (I'd recommend using a timer app for this). Rest where indicated. Once the entire circuit is completed, rest 5 minutes and repeat two more times...

• push-ups 
• dumbbell goblet squat 
• dumbbell (DB) bent over rows 
• dumbbell walking lunges 
• rest 1 minute 
• dumbbell shoulder press 
• bicycle crunch 
• dumbbell lateral raises 
• lying leg raise 
• dumbbell bicep curl 

Workout No. 2: Bodyweight cardio. Perform 100 reps of the following exercises. If you have to stop and rest before the 100 reps are completed, that's fine but pick up again as soon as possible. Rest for 2 minutes between each exercise. Once done, rest for 5 minutes and then repeat a second time...

• burpees 
• jumping jacks 
• mountain climbers 
• running knee raises 
• bicycle crunches 
• running butt kicks 
• jumping jacks 
• side to side bounds (jump from one side to the other) 
• lying leg raise 
• prone ball roll in (if you have an exercise ball - if not, do a plank for three sets of 30 to 60 seconds) 

Workout No. 3: Supersets. Perform the first exercise and then immediately do the second as indicated. Rest 60 seconds after 2nd exercise and repeat three times...

• 1. dumbbell squats - 15 reps 
• 2. push-ups - 15 reps 
• 1. dumbbell walking lunges - 10 reps/leg 
• 2. dumbbell bent over row - 15 reps 
• 1. dumbbell bicep curl - 12 reps/arm 
• 2. chair tricep dips - 12 reps 
• 1. dumbbell step-ups - 10 reps/leg 
• 2. ball hamstring curls - 20 reps 
• 1. dumbbell shoulder press - 12 reps 
• 2. glute bridge/raise - 20 reps 
• 1. crunch on the ball - 20 reps 
• 2. supermans - 20 reps 

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.
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