Losing weight is not an easy task. You need to think about nutrition and make a sports activity plan. We have already compiled fat burning exercises for you. Save and use. The system is effective both indoors and at home. Less than 500 calories per hour is an effective deer burning exercise
Burning fat on your stomach and sides is easy. We have prepared a 4 week fat burning workout system that will save you extra pounds and leave you feeling light and strong. Remember: regular sports activities are not only the guarantee of an ideal figure, but also of good health.
Burn Fat Effectively: Key Training Rules
Each week should include a new fat burning workout. As it develops, sports activities will become more complex and enriched.
If you are a beginner, start from the first week. For the intermediate level, it starts from the 2nd week, which must be repeated twice. For professionals: start from the 2nd week, then the 3rd week and the 4th (must be repeated 2 times).
- During your workout, do each exercise for 30 seconds. Do it in 3 sets with 2-3 minute breaks.
- The training plan is suitable for the gym and at home.
- Each workout takes no more than 20 minutes.
- Take a break each week with yoga and light cardio to help balance your intense workouts.
- Plan your meals and don’t cut out carbs. Eat complex carbs for breakfast and after your workout.
- Eat 3 servings of protein every day for muscle recovery. To calculate the optimal amount per serving, multiply your weight by two. The resulting number is in grams per serving.
Burn fat in the gym and at home
1st week – a blow for extra pounds
Repeat the fat burning exercises on Monday, Tuesday, Thursday and Friday. On Sundays, we recommend doing the usual cardio – riding a bike or running in the park.
Do each exercise for 30 seconds, then rest for 2 minutes and repeat 2 more times. Fat-burning complex:
- The leg rises from a lying position. There are several variations of this exercise: straight legs or a bent knee. The first option is more difficult, but more effective.
- Reverse push-ups from the bench. Keep your legs straight and straight throughout the exercise.
- Do squats without lifting your heels off the ground. During the exercise, imagine that you are trying to sit on a chair. Spread your legs wide apart so you don’t hurt your knees and hamstrings.
- Plank with a straight back. Do not lower your shoulders and neck, keep them level.
- Burpees. Aerobic exercise aimed at burning fat in all parts of the body. Burpee is a combination of push-ups, squats, and jumping jacks.
Week 2 – Advanced Fat Burning Workout
The following set of fat burning exercises has been designed to pump up your muscles and improve your cardiovascular system. Repeat the fat burning exercises on Monday, Tuesday, Thursday and Friday. Take a yoga break between classes and do cardio on Sundays.
Do each exercise for 30 seconds, then rest for 2 minutes and repeat 2 more times. Fat-burning complex:
- motorboat Keep your legs and arms straight.
- Chest and triceps exercises. Make sure that when you roll over, you open your chest and stretch your arm up.
- slits. Place your hands on your hips and step forward at a right 90 degree angle.
- Dynamic table. Do not lower your stomach and strongly raise your buttocks when moving your hands.
- Burpees. Aerobic exercise aimed at burning fat in all parts of the body. Burpee is a combination of push-ups, squats, and jumping jacks.
3rd week – maximum fat burning
The third set of workouts for weight loss includes exercises of great complexity. For the complex you need a pair of dumbbells of a comfortable weight.
Do each exercise for 30 seconds, then rest for 2 minutes and repeat 2 more times. Fat-burning complex:
- Burpees. Aerobic exercise aimed at burning fat in all parts of the body. Burpee is a combination of push-ups, squats, and jumping jacks.
- Steal. Strength exercise with dumbbells, focused on the muscles of the hands. Keep your back straight and look straight ahead without lowering your head.
- Side lunges with dumbbells. Try the first lunges without weights. In the last approach, take weights.
- Side table. You can fix your hand on the back of your head or stretch it up to the ceiling.
- Burpees. Aerobic exercise aimed at burning fat in all parts of the body. Burpee is a combination of push-ups, squats, and jumping jacks.
Week 4 – Intense Fat Burning Workout at Home
You are in the last step. You can be proud of yourself. Repeat the workouts every other day and don’t forget the cardio and yoga break.
Do each exercise for 30 seconds, then rest for 2 minutes and repeat 2 more times. Exercises to burn fat:
- Pulling dumbbells with a straight back. During the exercise, do not raise your shoulders.
- Push-ups with dumbbells. When doing push-ups, lower your chest and elbows to the ground.
- Do squats without lifting your heels off the ground. During the exercise, imagine that you are trying to sit on a chair. Spread your legs wide apart so you don’t hurt your knees and hamstrings.
- Double plank. Strength exercise, for which you need to take turns lifting your arms and legs off the ground and pulling them up. The most important thing is to keep your balance.
Listen to your body and take breaks to cool down before a new workout. As the difficulty level increases, increase your daily calorie intake. Drink plenty of water, add healthy fats like nuts, avocados, and fish to your diet, and don’t forget protein and complex carbohydrates. If you start following the express diet and combine it with effective workouts, you will lose weight, but you will be as exhausted as possible.