Weight Loss : LOSE BELLY and BACK FAT in 14 days | Free Home Workout Program
LOSE BELLY and BACK FAT in 14 days | Free Home Workout Program
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Lose Belly and Back Fat in 14 Days: Your Free Home Workout Program
Are you looking to shed those stubborn inches from your belly and back? If you want to tone your midsection and improve your overall physique, you’re in the right place! This article will guide you through an effective, free, 14-day home workout program designed to help you lose belly and back fat, while also boosting your overall fitness. No gym required—just your dedication and a little bit of space at home.
Understanding Fat Loss
Before we dive into the workouts, it’s essential to understand that losing fat—particularly in specific areas like the belly and back—requires a comprehensive approach. While we can target muscle groups with exercises, overall body fat reduction is achieved through:
- Caloric Deficit: Consuming fewer calories than you burn.
- Strength Training: Building muscle to increase your resting metabolic rate.
- Cardiovascular Exercise: Burning calories and enhancing cardiovascular health.
- Healthy Nutrition: Eating whole, nutrient-dense foods.
Nutrition Tips
- Hydration: Aim to drink at least 8-10 glasses of water a day. Staying hydrated helps boost metabolism and reduce bloating.
- Balanced Diet: Include lean proteins (chicken, fish, tofu), whole grains (quinoa, brown rice), fruits, and plenty of vegetables.
- Limit Sugar and Processed Foods: Cut back on sugary drinks, snacks, and processed foods that contribute to weight gain.
- Mindful Eating: Pay attention to your hunger cues and practice portion control.
Your 14-Day Home Workout Plan
This workout program requires no equipment, making it accessible for everyone. Each day focuses on a mix of core strengthening, resistance training, and cardiovascular exercises. Aim to complete the exercises in circuits for maximum effectiveness, resting only as needed.
Weekly Overview
- Day 1: Core and Cardio
- Day 2: Strength Training (Full Body)
- Day 3: Active Recovery (Yoga or Stretching)
- Day 4: Core and Back Focus
- Day 5: High-Intensity Interval Training (HIIT)
- Day 6: Lower Body and Core
- Day 7: Rest
Daily Workouts
Day 1: Core and Cardio
- Jumping Jacks: 30 seconds
- Plank: Hold for 30 seconds
- High Knees: 30 seconds
- Russian Twists: 15 reps each side
- Rest: 1 minute
Repeat the circuit 3 times.
Day 2: Strength Training (Full Body)
- Bodyweight Squats: 15 reps
- Push-Ups: 10-15 reps (knee push-ups if necessary)
- Lunges: 10 reps each leg
- Tricep Dips (on a chair): 10 reps
- Rest: 1 minute
Complete 3 circuits.
Day 3: Active Recovery
- Engage in 30-45 minutes of yoga or light stretching to promote flexibility and recovery.
Day 4: Core and Back Focus
- Bird-Dog: 10 reps each side
- Superman Exercise: 15 reps
- Bicycle Crunches: 15 reps each side
- Side Plank: Hold for 20 seconds each side
- Rest: 1 minute
Repeat for 3 circuits.
Day 5: High-Intensity Interval Training (HIIT)
- 30 seconds of the following exercises with 30 seconds of rest in between:
- Burpees
- Mountain Climbers
- Squat Jumps
- Plank Jacks
Repeat the full circuit 2-3 times.
Day 6: Lower Body and Core
- Wall Sit: Hold for 30 seconds
- Glute Bridges: 15 reps
- Leg Raises: 15 reps
- Side Leg Lifts: 12 reps each side
- Rest: 1 minute
Complete 3 rounds.
Day 7: Rest
- Take a break, allowing your body to recover. Consider light activity, like walking.
Final Thoughts
By committing to this 14-day program, you’re not only taking steps to lose belly and back fat but also building a foundation for a healthier lifestyle. Remember, consistency is key! Pair your workouts with a balanced diet, adequate hydration, and rest for optimal results.
Give yourself grace along the way; every small step counts towards your fitness goals. After completing the 14 days, reassess your progress and continue to challenge yourself with new workouts, while maintaining healthy nutrition habits. You’ve got this!
#LOSE #BELLY #FAT #days #Free #Home #Workout #Program
lose-belly-and-back-fat-in-14-days-free-home-workout-program
Who’s here from the live workout?? I loops you all love this burn 🔥🔥🔥 also who’s enjoying Teddy’s new jokes lol 😝 😂
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i do this twice back to back, there's extra resistance the second time. increasing my strength twice as fast.
How do you get your body? Do you go to gym everyday?
Great exercise ✅🙏thanks ❤️
My belly is 23 inches rn but I feel Like it looks bloated rn because I ate a lot of fast food in this month so I need to make my belly flatter 🙂 hope this works….
Does it help in reducing lowe back fat?
Thank you 💗
Day 1: 67,30
Day 2: 66,85
Day 3: 67,15
Day 4: 68,50
Day 5: 67,30
Day 6: 66,80
Day 7: 66,80 in de avond dus ochtend waarschijnlijk minder
Day 8: 68,45
Day 9: 68,15
Day 10 68,15
Day 11: 68,15
Day 12: 68,45
Day 13: 68,55
Day 14:
commenting to remind myself to make a lil check list (I start on November 1st)
All these exercises look like childs play, but when you actually do them… man o man! I FEEL how these exercises will get fast results! Wow🥵
doing this for 9 months starting on October 27th 2024
Ending on July 27th 2025
Updating every 2 weeks
Things ima also be doing.
1 wearing a waist trainer to bed
2 Drinking water and 1 cup of lemon water.
3 weight class(school)
Nov 10th update: ✅guys im starting today because I’ve been busy with school but i did lose 5 pounds since 2 weeks ago js from drinking water.
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Day 1✅
Doing this workout + a few more!
Days: What I did:
Day 1: I first did a quick warm up with some high knees and jumping jacks to get my heart rate up and then I jumped into the workout half way in I was feeling it pretty intense for me but I loved it!
Tried this workout for 14 days and noticed a difference after 5 days and even better difference after 14 days. I still do this workout almost everyday. I set a reminder for myself so I don't forget. I am in my late 50's and post menopausal and really didn't think this would help but it definitely does. I do daily workouts and add this workout in later in the day for only 10 minutes. I'm thankful I founds this video and would definitely recommend. Thanks Lilly!! 🙂
Wheeeew what a workout I felt it everywhere but I liked it it was not easy !
Teddy is too cute for this world🤭✨
I did it just yesterday and it was also the day I happened to break out to eat a bit more, and bro when I tell you my stomach is still not like I just gained a kg just for breathing… I hope it will keep having good results on me!
❤
Day 2!!
Day 1: ✅
Your body is so great.. perfectly balanced. I wish I could have like this.
I'm not overall fat , skinny fat but because of my PCOS some areas fat are so unusual.. it looks odd and it takes lots of energy to get in shaped/toned. earlier it was easy but after marriage it became so hard.
Trying to do this workout instead of just starving myself 🙂 im not fat but i do have some fat on my stomach that im trying to get rid off!!! Im trying to do this 3 days a week.
Day 1: 👍🏼 i wasn't able to complete the workout but omg my abdominal muscles are sore😭😭
Day 2: 👍🏼 I definitely felt the burn in my abs wowww!!
Day 3: 👍🏼 had a little struggle and im sore
Day 4: 🤍 no workout today! I dont have much energy and im going out 🙂
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2:16 3:28 4:20 5:17 6:23 7:23 8:17
Can someone tell me how hard or easy the exercises are?
Started this today.
Thank you so much
This is a great video. These exercises are unique and extremely thoughtful. With lumbar scoliosis its difficult to find workouts that feel effective without straining my spine or neck .
i love you
How many calories does this workout make you lose?
Day 1 ✅️
day 1: i tried. i did like 4 exercises and gave up. ill try properly from tomorrow
Hi Lily, may i ask you question? If we do the modification one, does it change the result too?
Alright guys i am gonna try this out and I'll be sharing all my results with you all
Day 1:✅ sweating all over but felt really good after completing.
Day 2:
I advise you girls to do its exercises. I literally tried booty and hip dips exercises, and literally one week ago, the results were amazing, I saw results from the first 3 days, and believe me, everything are wonderful, and the thing is beautiful. Most of her exercises are 10-5 minutes, you don't feel the time, and the results are literally awesome Thank u so muchhh💗
What dose those last workouts do….. is it for arms because i didn't felt anything in my stomach…… maybe i am doing it all wrong…… can somebody give me an answer…😢😊
Alright guys, this stuff truly works. After the fourth day, my fat is quite literally little to none. No I’m not a bot, this is real stuff and real burn! 😭
Ive been struggling with weight loss so i thought id try these videos. Day 1, we'll see how it goes!
🙂i have'nt sweat like this in MONTHS! Gosh she really hits the muscles. Amazing workout .
Day 1 : near to death experience but will be back for more.
Omg its so difficult for me.i just cant complete none of them😭. I just hope I'll be able to do that in one go someday.