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Anton Brisbane wrote on 23.8.2021 - 08:48
Running is one of the easiest and ultimate exercises to burn calories and tone your body. The best part is that anyone can perform it. For 30 minutes, run at different speeds to get the maximum benefits. You can either run outside or on a treadmill. Start at a comfortable speed and then go fast and faster. If you do not like running, you can follow the same pattern with walking.
We all know about staircase workouts, but most of us do not do it. Find a staircase and move up and down with dumbbells in your hands. This will help you engage several muscles at the same time and burn a whole lot of calories. Try to use dumbbells between 2-5 kg of weight.
If you want to burn some unbelievable amount of calories in a short period of time, try high-intensity interval training (HIIT). As the name suggests, this workout requires you to repeat high-intensity exercises as quickly as you can to burn fat. Experts believe that these are more effective than cardio exercises to burn fat. HIIT creates post-exercise oxygen consumption so that you can burn calories long after exercising.
Plyometric exercises are not just great for burning calories but also help in building muscles. Just like HIIT workout, you have to do a set number of reps and try performing the workout as fast as you can.
To do this routine, you can include exercises like high knees, squats, push-ups, alternating lunges, butt kicks, mountain climbers and leg raises.
Try to do 12 reps of each exercise, three times. This will fire up those muscles and give you a toned body in no time.
A strengthening workout includes sprints between bodyweight exercises so that you can burn maximum calories in just 30 minutes. The exercise you must include in this routine is cross chops. falling pushups and figure-4 bridges.
Hold a weighted ball or dumbbells in both hands and stand with your feet hip-width apart. Now, bend your knees and turn your feet to the left and lower the ball towards the left shin. Now straighten your leg, raise the ball above your head and turn to the right. You can do 10 reps on each side.
These push-ups are a little different from normal push-ups. To do this, get into the kneeling position and make yourself fall forward onto your hands. You can then gradually lower your body into the push-up position and get back to kneeling again. Do 8 reps three times.
To do the exercise, lie down on the floor, press your arms on the ground, bend your knees and make sure your heels are placed on top of the ball. Cross the left ankle on the top of your right thigh and your left knee out to the side. Press your left heel down into the ball and raise your hips as high as you can. Hold the position for a few seconds and then lower down the body, repeat.
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