High Intensity Leg Workout – Home or Gym

RoutineExerciseRepsSetsComments
A1Jump Squat and hold90 secs3Jump Squat 5 times, hold at bottom for 5 seconds and repeat for 15 reps
A2Step ups with weight90 secs3Push through lead foot, keep chest proud and lift up onto step
A3Static lunges90 secs3With or without weights
A4Snap Jumps90 secs3Hands shoulder width apart – Jumping in and out
B1Goblet Squats90 secs3Keep chest proud, holding weight close to chest
B2Bench cross over90 secs3Face a bench and step up and down with one foot stable on the bench while the other crosses over each side then switch sides. Bench should be around knee height
B33 variation Bulgarian Squats10-8-5
90 secs
310 Bulgarian Squats with weight, drop weights keeping position then pulse at Bulgarian squat position for 8, then 5 Bulgarian Squat jumps
B4High knees on platformAim for 10-15 reps on each leg in 90 secs3Chest proud, knees aim to chest

Comments: Complete each exercise until 90 seconds is up. Consecutively from A1-A4 for 3 sets. Repeat for B1-B4.

One routine is added up to 6 mins. 1 min rest between one cycle. Keep hydrated.

Booty Workout – Gym

RoutineExerciseRepsSetsComment
A1Stationary Cycle2 min3Highest intensity
A2Wall sit1 min3
BHip Thrusts with weight10-10-10310 reps – hold for 3 secs repeat
CCrab walk with band over knees243Keep butt low squat position
D1Cable kickback12 each leg3Contract glutes at the top, hold 1-2 secs then return back
D2Abduction with band above ankles15 each leg

Comments: Exercise “Routine”= Complete one exercise then the next exercise straight after. Eg. Exercise A1, then A2, then rest 30 secs.

Belly Fat and Asian Women

As I have mentioned in one of my previous posts, Asians have been shown to have lower BMI’s yet higher body fat percentage. In addition to that, studies have strongly shown that there is a correlation between the types of fat we store that affects Asians to develop serious health concerns in comparison to others.

Firstly, I would like to explain the differences in two types of fat we have. There is subcutaneous fat, that is the visible and jiggly fat around your trunk. This type of fat is usually harmless and not a risk factor for health issues. Then there is visceral fat. This type of is the fat that is stored around a number of vital organs such as your liver in your abdomen area. Healthy levels of visceral fat help protect your organs and play a role in your immune function. However, having too much visceral fat plays a dangerous role with increased risk of health problems such as:

  • Type 2 diabetes
  • Heart disease
  • Breast cancer
  • Colorectal cancer
  • Alzheimer’s disease

Obesity is usually thought of what you can see in the mirror. The real issue is what you can’t see. A study in 2015 has found that those with greater amounts of visceral fat were more likely at risk of death than those with more subcutaneous fat. In fact, evidence shows subcutaneous fat can actually protect the health of those with more visceral fat.

How can you measure visceral fat?

Other than getting scans done, the best way to measure how much visceral fat is with a tape measure. Measuring the waistline starting from your belly button. A woman with 89cm or more is more likely to have excess visceral fat. Also, Harvard health states that 10% of your body fat will be visceral fat.

What’s the solution?

  • Stress is a big factor when it comes to visceral fat! This is because when you are stressed you release cortisol hormones which increase the amount of visceral fat someone can hold. Relaxation and meditation is recommended.
  • Low carb, high protein diet change
  • HIIT (High Intensity Interval Training) – Perfect balance between resistance and aerobic training. Studies have shown a change in lifestyle for weightloss will in fact burn visceral fat, helping you shed what matters.

3 Simple exercises to get rid of visceral fat

  1. Rowing

Not only does rowing get rid of visceral fat, it also strengthens your upper arms and your spine and helps the formation of your abs which is key for Asian women.

2. Running

When we focus on visceral fat, running is one of the best options. Visceral fat will surely reduce as it also targets the hidden fat in your abdomen. Running for beginners can start with brisk walks 2-3 times a week, then to slow jogs to progress to higher intensity and extended runs.

3. Squats

Squatting is the best way to focus on visceral fat when it comes to strength training. As it helps your heart to pump and as you sweat more the fat tissues in your upper legs and abdomen start to burn. Beginners should be guided with a Personal Trainer for proper form as injuries may occur if performed incorrectly.