{"id":302,"date":"2022-01-14T15:52:02","date_gmt":"2022-01-14T14:52:02","guid":{"rendered":"https:\/\/jimmyoutlaw.com\/?p=302"},"modified":"2022-03-26T16:32:51","modified_gmt":"2022-03-26T15:32:51","slug":"home-fatburn-workout","status":"publish","type":"post","link":"https:\/\/jimmyoutlaw.com\/en\/home-fatburn-workout\/","title":{"rendered":"Home Fatburn Workout"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column]<div class=\"ult-spacer spacer-69f4b898236e5\" data-id=\"69f4b898236e5\" data-height=\"30\" data-height-mobile=\"30\" data-height-tab=\"30\" data-height-tab-portrait=\"\" data-height-mobile-landscape=\"\" style=\"clear:both;display:block;\"><\/div><div id=\"ultimate-heading-750069f4b8982371e\" class=\"uvc-heading ult-adjust-bottom-margin ultimate-heading-750069f4b8982371e uvc-4233  uvc-heading-default-font-sizes\" data-hspacer=\"no_spacer\"  data-halign=\"left\" style=\"text-align:left\"><div class=\"uvc-heading-spacer no_spacer\" style=\"top\"><\/div><div class=\"uvc-main-heading ult-responsive\"  data-ultimate-target='.uvc-heading.ultimate-heading-750069f4b8982371e h2'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}' ><h2 style=\"--font-weight:theme;\">Home Fat Burn Workout (18 min) with Jimmy Outlaw<\/h2><\/div><\/div><div class=\"ult-spacer spacer-69f4b89823739\" data-id=\"69f4b89823739\" data-height=\"30\" data-height-mobile=\"30\" data-height-tab=\"30\" data-height-tab-portrait=\"\" data-height-mobile-landscape=\"\" style=\"clear:both;display:block;\"><\/div>[vc_video link=&#8221;https:\/\/www.youtube.com\/watch?v=eeXSXsWmzPM&amp;t&#8221; align=&#8221;center&#8221;]<div class=\"ult-spacer spacer-69f4b89823744\" data-id=\"69f4b89823744\" data-height=\"30\" data-height-mobile=\"30\" data-height-tab=\"30\" data-height-tab-portrait=\"\" data-height-mobile-landscape=\"\" style=\"clear:both;display:block;\"><\/div>[vc_column_text]<span style=\"color: #000000;\">We all have a few kilos too much, don&#8217;t we?<\/span><\/p>\n<p><span style=\"color: #000000;\">At the very least, we often feel like we could feel a little more vitality if that stubborn fat pad melted a little bit.<\/span><\/p>\n<p><span style=\"color: #000000;\">That&#8217;s why today I have a fat burn workout for you to lose weight at home that will get your circulation going and can help you lose weight. The workout is suitable for beginners and offers you an ideal start on your journey to a healthier self.<\/span><\/p>\n<p><span style=\"color: #000000;\">It is important to me that you don&#8217;t just string together a few exercises, but &#8211; because I&#8217;m a <a style=\"color: #000000;\" href=\"https:\/\/jimmyoutlaw.com\/en\/\">Holistic Functional Trainer<\/a> &#8211; train your body at the same time in such a way that it becomes stronger and more resilient in everyday situations. Strength, Endurance, Balance, Agility. We&#8217;ll put everything together and have a lot of fun doing it!<\/span><\/p>\n<p><span style=\"color: #000000;\">A lot of people want to lose weight, that&#8217;s for sure. But you can also benefit from many other advantages with systematic full-body training. You can strengthen your cardiovascular system and thus your health, move your joints to the full extent, which is particularly important with regard to prevention, and you can also get better at other sports.<\/span><\/p>\n<p><span style=\"color: #000000;\">My Fat Burn Workout is like a &#8220;weight loss +&#8221; workout that you can easily do at home in your own four walls without any equipment.<\/span><\/p>\n<p><span style=\"color: #000000;\">Unfortunately, these advantages are often lacking in conventional workouts, because large fitness portals live from the big headlines and that usually comes from high-intensity training with all kinds of complicated exercises. I want to show you another way to lose weight.<\/span><\/p>\n<p><span style=\"color: #000000;\">So let&#8217;s start straight away and put the turbo on for your goal of losing weight with fun, system and holistic training. Does that sound good to you?<\/span><\/p>\n<p><span style=\"color: #000000;\">Let&#8217;s go!<\/span>[\/vc_column_text][vc_single_image image=&#8221;183&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][vc_column_text]<\/p>\n<h2><span style=\"color: #000000;\">The fat burn workout for at home<\/span><\/h2>\n<p><span style=\"color: #000000;\">Before you start, you should have the following things in place:<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Getting enough fluids (water or a sports drink)<\/span><\/li>\n<li><span style=\"color: #000000;\">Comfortable sportswear<\/span><\/li>\n<li><span style=\"color: #000000;\">A yoga\/exercise mat<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Put on shoes if you feel more comfortable. You achieve the full effect for the so important foot muscles, which straighten your body from the ground up, when you are barefoot. Since I know that many people are initially unfamiliar with training without shoes, I wear shoes in the Fat Burn Workout video.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>For all exercises:<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Don&#8217;t push yourself. Push your limits and push yourself to achieve maximum effect. But listen to your body. For example, if you&#8217;re having pain with an exercise due to a previous injury, only do it to the point where you don&#8217;t feel pain, pause, or do the previous exercise again.<\/span><\/p>\n<p><span style=\"color: #000000;\">We want to train WITH and FOR your body, not against it.<\/span><\/p>\n<p><span style=\"color: #000000;\">If you are looking for alternative exercises, you can also find them in one of my other workout videos. You are also welcome to contact me and train with others in personal training or in the boot camp &#8211; there I can respond 100% to you individually.<\/span><\/p>\n<p><span style=\"color: #000000;\">But enough talk! Let&#8217;s have fun and let&#8217;s rock and roll!<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"color: #000000;\"><strong>Warm Up<\/strong><\/span><\/h3>\n<p><span style=\"color: #000000;\">In this part we want to get your body up to operating temperature. This protects you from injuries and prepares your active and passive musculoskeletal system, as well as your cardiovascular system, for the upcoming stress.<\/span><\/p>\n<p><span style=\"color: #000000;\">In addition, we are now getting ourselves into the right mindset. So, full focus on warming up.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Shoulder rolls<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Slowly begin to roll your shoulders so that we release tension in the neck and shoulder area.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Neck rotation<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">It is also important for the neck to mobilize it in a targeted manner.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Upper body twist<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Now mobilize your thoracic spine, which is often restricted after sitting for a long time.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Diagonal toe touch<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Now let&#8217;s move through the complete posterior chain with all its fascia and tendons.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Diagonal toe touch static<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">A holistic exercise to warm up your whole body and keep your joints healthy.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Hip Mobilization Alternating<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Now we move through the largest joint of the body, which also needs some movement due to frequent sitting.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Toe tap + glute kick<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Now get your cardiovascular system up to speed so that we can start the main part full of energy.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"color: #000000;\"><strong>Main part<\/strong><\/span><\/h3>\n<p><span style=\"color: #000000;\">Now it is slowly but clearly becoming more intense.<\/span><\/p>\n<p><span style=\"color: #000000;\">We now do each exercise together for 40 seconds and then switch to the next exercise after a short breather. Remember, if an exercise is too strenuous, take a little longer break. It&#8217;s important that you stick with it. We can do it together!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Lung Triple Pulse (r)<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Do three stationary lunges, then stand and bring your knee up. This provides strength and balance.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Plank to Diagonal Downdog Taps<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Now strengthen your shoulders, arms and core with this exercise. Always alternately bring your left or right hand to your feet. In the plank position, keep your back straight and your core strong.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Lung Triple Pulse (l)<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Do the first exercise again &#8211; only this time with the other leg.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Plank walks<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Would you like a full body exercise? Here we go! Let&#8217;s always keep a nice active stance here in the plank position and then squat.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Triple Squat To Knee Raise Alternating<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">This should not be missing in any fat burn workout: do a squat, bounce once and then alternately bring your knees up. Keep your heels on the floor as you squat and maintain an upright back.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Fast Feet (in in \/ out out)<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Now it&#8217;s time to get down to business. Fast tripping steps. In, out, in, out. Keep up!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Upper Back Extension To Arm Swing<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Lie flat on the floor. Your arms are now going from the front to the back in a wide arc. Raise your head in one flowing movement.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Iron man<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Same starting position as before. Raise your torso, turn your palms outward, then inward, and lower your torso back down. You can do it!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Kneeling Push Up To Diagonal Arm Leg Raise<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Start on your knees and do push-ups. When you are back up, actively and with muscle tension extend one arm and the opposite leg away from you. Again, make sure your back is straight and your core is tight.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Elbow Plank To Leg Lift Alternating<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Keep doing! We go into the plank, alternately lift one foot off the floor and put our knees down on the floor briefly and in a controlled manner. One rep done. It continues.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Mountain Climber &#8211; Slow Pace To Fast Pace<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Core training for the fat burn effect: Support yourself with outstretched arms on the floor and alternately bring one knee forward. Pay attention to a controlled execution. You see how I always maintain a straight back. This is important so that we really train our abs with it. If in doubt, go a little slower, but clean.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Single Side Russian Twist (L)<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Extend your legs, but don&#8217;t lock your knees completely. Your upper body is in a slight reserve. Now turn your upper body to the left, touch the floor with both hands and come back. Always stay upright for maximum effect.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Crab raise<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Support yourself on your feet and hands. The front of your body is facing up. Now touch your left foot with your right hand. Of course it&#8217;s not that simple. To do this, you need to push your butt up and lift your leg. In this way we let the calories burn and your whole body is strengthened. You also build up balance.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>Single Side Russian Twist (r)<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">You know this exercise from before. Perform them again in a controlled manner, only this time to the other side.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Mat Toe Taps Forward To Jogger Backward<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Give it your all now! You have it in you, I know it!<\/span><\/p>\n<p><span style=\"color: #000000;\">Fast, short jumps forward, heels back. You&#8217;ve got it!<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"color: #000000;\"><strong>Cool Down<\/strong><\/span><\/h3>\n<p><span style=\"color: #000000;\">You managed! First of all, pat yourself on the back. That was great! How do you feel?<\/span><\/p>\n<p><span style=\"color: #000000;\">The cool down is important to quickly initiate regeneration processes in the body. This allows your body to improve. Because the actual training effect happens after the training.<\/span><\/p>\n<p><span style=\"color: #000000;\">Slower, flowing movements are suitable for cooling down after the fat burn workout. For example very light squats, shaking out, yoga poses or stretching exercises.<\/span><\/p>\n<p><span style=\"color: #000000;\">Don&#8217;t overdo it here.<\/span><\/p>\n<p><span style=\"color: #000000;\">After all, you&#8217;ve already done a lot in the main part.<\/span><\/p>\n<p><span style=\"color: #000000;\">Note: You will soon find more videos with great, relaxing exercises here on the website and on my YouTube channel.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>What does the fat burn workout for beginners do to the body?<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">The intensive exercises have put a lot of strain on your body. Now he&#8217;s starting to recover. A number of processes are then initiated.<\/span><\/p>\n<p><span style=\"color: #000000;\">On the one hand, your cardiovascular system will now become more resilient. After all, your body wants to prepare itself to do something like this again &#8211; even if you certainly don&#8217;t want to do it right now. \ud83d\ude09<\/span><\/p>\n<p><span style=\"color: #000000;\">Your muscles also get the signal to get stronger now. You will therefore notice that after a few workouts there is significantly more strength. You&#8217;ll probably be surprised at how easy these exercises will eventually seem if you stick with them.<\/span><\/p>\n<p><span style=\"color: #000000;\">In addition, your circulation now stays more active for a few hours. As a result, you&#8217;ll also burn more calories post-workout than you would if you hadn&#8217;t exercised. This is the so-called \u201cafterburn effect\u201d.<\/span><\/p>\n<p><span style=\"color: #000000;\">Since, as a Holistic Functional Trainer, it is important to me to challenge your body holistically, your joints, tendons, ligaments and nervous system will now also be promoted. All these systems now also adapt to the stress just experienced. Your joints, for example, remain mobile in the long term and we avoid imbalances or poor posture.<\/span><\/p>\n<p><span style=\"color: #000000;\">Your nervous system, in turn, learns to perform complex full-body exercises in a coordinated and safe manner. This will make you safer and more effective in many everyday movements or in other sports.<\/span><\/p>\n<p><span style=\"color: #000000;\">Above all, we must not forget that you have just burned a lot of calories. This will help you lose weight, because a negative calorie balance is what matters most. If you burn more calories (through exercise, everyday exercise&#8230;) than you take in (through food and drink), then you lose weight.<\/span><\/p>\n<p><span style=\"color: #000000;\">Your body then takes this difference in calorie intake to burn calories from the stored body fat. Remember this during our next workout together when things get difficult. This will definitely give you a motivation boost.<\/span>[\/vc_column_text][vc_single_image image=&#8221;182&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][vc_column_text]<\/p>\n<h3><span style=\"color: #000000;\">What&#8217;s next?<\/span><\/h3>\n<p><span style=\"color: #000000;\">After this intensive fat burn workout for beginners, more workouts are waiting for you on my <a style=\"color: #000000;\" href=\"https:\/\/www.youtube.com\/channel\/UCDgqozZz6nmPoFr11fWNdkA\" target=\"_blank\" rel=\"noopener\">YouTube channel<\/a>. Some harder, some more relaxing. You decide where we meet next.<\/span><\/p>\n<p><span style=\"color: #000000;\">In order to reach your goal of losing weight even faster, intensive personal support is ideal. Just talk to me to find out everything about my <a style=\"color: #000000;\" href=\"https:\/\/jimmyoutlaw.com\/en\/personal-training-zuerich\/\">personal training in Zurich<\/a>. Or contact me to participate in one of my <a style=\"color: #000000;\" href=\"https:\/\/jimmyoutlaw.com\/en\/bootcamp-zuerich\/\">bootcamps<\/a>. Not only do I push you there, but we train in a great group in a positive and energetic atmosphere.<\/span><\/p>\n<p><span style=\"color: #000000;\">I look forward to seeing you again soon!<\/span><\/p>\n<p><span style=\"color: #000000;\">Your Jimmy Outlaw<\/span>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>We all have a few kilos too much, don&#8217;t we? At the very least, we often feel like we could feel a little more vitality if that stubborn fat pad melted a little bit. That&#8217;s why today I have a fat burn workout to lose weight at home&#8230;<\/p>\n","protected":false},"author":2,"featured_media":269,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11,13],"tags":[],"class_list":["post-302","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allposts","category-hitworkouts","category-11","category-13","description-off"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Home Fatburn Workout - Jimmy Outlaw Personal Training<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/jimmyoutlaw.com\/en\/home-fatburn-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Home Fatburn Workout - Jimmy Outlaw Personal Training\" \/>\n<meta property=\"og:description\" content=\"We all have a few kilos too much, don&#039;t we? 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