Fat burning workout without equipment
🔥 DAY 14 WORKOUT FOCUS
Day 14 focuses on full body fat burning using simple cardio and strength exercises. This workout helps burn calories, reduce overall body fat, and increase stamina.
Duration: 25–30 minutes
Equipment: No equipment
Level: Beginner to Intermediate
🏃♀️ WARM-UP (5 MINUTES)
Marching in Place – 1 minute
Arm Circles – 1 minute
Jumping Jacks (Slow) – 1 minute
Hip Circles – 1 minute
Squats (Easy) – 15 reps
💪 DAY 14 FULL BODY FAT BURNER WORKOUT
1️⃣ JUMPING JACKS
Reps: 30 seconds × 3 rounds
Targets: Full body & Cardio
2️⃣ SQUATS
Reps: 15 reps × 3 sets
Targets: Thighs & Glutes
3️⃣ MOUNTAIN CLIMBERS
Reps: 30 seconds × 3 rounds
Targets: Belly fat & Stamina
4️⃣ PUSH-UPS (Wall/Knee Option)
Reps: 10 reps × 2 sets
Targets: Arms & Chest
5️⃣ HIGH KNEES
Reps: 30 seconds × 3 rounds
Targets: Fat burn & Legs
6️⃣ PLANK HOLD
Reps: Hold 30–40 seconds × 2 sets
Targets: Core & Arms
🧘♀️ COOL DOWN & STRETCH (5 MINUTES)
Standing Stretch
Forward Bend
Cobra Stretch
Deep Breathing (1 Minute)
🥗 DIET TIPS FOR DAY 14
Drink 8–10 glasses of water.
Eat home-cooked food.
Include protein & fiber (Eggs, Dal, Oats).
Avoid sugar & junk food strictly.
🌟 BENEFITS OF DAY 14 WORKOUT
✔ Burns full body fat effectively.
✔ Improves overall stamina.
✔ Strengthens muscles and tones skin.
✔ Boosts metabolism for the whole day.
⚠️ IMPORTANT TIPS FOR GIRLS
Take short breaks (20-30 sec) if needed.
Focus on correct posture instead of speed.
Stay consistent—you are almost halfway through!
👉 Next: Day 15 – Belly Fat Burner & Core Workout for Girls
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