In addition to the balanced diet, sport is essential to lose weight, burn accumulated fat and be healthy. However, it is not always easy to find time for regular physical activity.
But do not despair; there are programs that can burn lots of calories in record time. Here are 5 exercises to burn 200 calories in just 4 minutes!
There is no secret, regular physical activity combined with a healthy diet is the key to losing fat and be in good shape. However, facing the current lifestyle, to include a workout in daily program can be very difficult! Between work, school, children and other obligations, it is difficult to find time for sports.
To alleviate this situation, the famous US coach Jim Saret created a new training method to lose weight even when there is no time. This renowned coach has specially designed this method for people who have a sedentary lifestyle or who tire quickly in the gym.
According to the coach, the classic exercises that most people do are not very practical or effective. For example, running for an hour burns 150 calories, whereas in the following exercises technique developed by Jim Saret it is possible to burn 200 calories in just 4 minutes. According to him, people who have a good physical condition can reduce their training time to only 2 minutes.
Here is the program that allows you to burn fat fast
- Jumping jacks
Standing with your feet together with hands down, jump and raise your arms above your head, then immediately jump back to the starting position, making sure to land softly.
Repeat this exercise 10 times.
The squat engages different muscles of the body. To do a perfect squat exercise, place your feet shoulder-width apart or slightly wider, stand with your head facing forward and your chest held up and out. Then, sit back and down by bending the knees while keeping your back as straight as possible, as you are sitting into an imaginary chair.
Also make sure that your knees do not go beyond your toes and keep your abs contracted throughout the exercise. Return to your starting position.
Repeat this exercise 10 times.
Pushup are excellent to strengthen the physical condition because they engage different muscles at once: arms, shoulders and chest. They are therefore ideal for burning fat.
Put your hands on the ground shoulder width apart, feet slightly apart. Push up the arms always keeping the body straight. Breathe in as you push up and breathe out as you go down.
Do 10 repetitions of this exercise.
Because of their effectiveness, the pushups are not an easy exercise. People who fail to do them on the floor may attempt against the wall. This is the same process except that you are standing, and the degree of difficulty is lower.
To do this exercise, keep your knees aligned, front knee over your shoe and back knee pointing down. Keep your knees, hips and shoulders all facing in same direction — forward. Take a step forward with one leg and bend the knee at an angle of 90 °. Make sure your knee is on the same line as your toes.
Do 10 repetitions for each leg.
- Resistance band reverse crunch
Lie on a mat on your back with knees bent. Then place the resistance band on the knees, holding it on both sides by hand. Lift the legs and bend the knees to 90 degrees. Stay in this position for 3 seconds, and then return to starting position.
Do 2 sets of 10 repetitions.
Try to introduce these exercises in your schedule and do as much as you can. For efficiency, you can repeat these exercises 4 times, while taking the time to rest for 1 minute between each set. It is possible to create a 20 minute training program, combining these 5 exercises.