A workout that will help you “work off” your burger: 6 effective exercises from a trainer

Who doesn’t love a good meal? But there’s a price to pay for everything. After each tasty snack comes the moment when you need to “work off” the earned kilocalories. And it’s sometimes not easy. Today’s workout will help you burn 300 kcal – the approximate energy value of an average burger.

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This workout is aimed at working the muscles of the whole body, you can do it both in the gym and at home.

Squats with leg swing

Technique

• Stand up straight, feet slightly wider than shoulder width.
• Bend your arms at the elbows and keep them at chest level.
• Perform a deep squat, and during the ascent do a high leg swing.
• Alternate the legs with which you perform the swing.
• Use your hands to help yourself do the swings.

Exercise is performed for 40 seconds, rest between approaches – 20 seconds.

If you are bored with squats, they can be replaced – two effective alternatives are described in the article below.

Lunge with a knee strike

Technique

• Stand on half-bent legs, tilt the body slightly forward.
• Make a lunge with one leg back, then jerk the knee of the same leg to the chest.
• Lower the leg and immediately start lunge with the other leg.
• Keep a steady breathing, help yourself with your hands.

The exercise is performed for 40 seconds, rest between approaches – 20 seconds.

Plank with transition

Execution technique

• Stand in a supine position.
• Bend your left arm, put it forward and lean your body on your left forearm.
• Come back to a supine position.
• Perform the same movements with the other arm.
• Come back to a supine position and perform a push-up.

The exercise is performed for 40 seconds, rest between approaches – 20 seconds.

Side plank

Technique

• Stand in the side plank, transfer the body weight to the right leg and right forearm.
• The other leg is in the balance and the free arm is bent at the elbow above the head.
• Bend the free leg and move the knee forward and upward, trying to touch the elbow of the free arm.
• Make the movement with a jerk, without stopping.

Perform the exercise for 20 seconds, then change the supporting arm and leg and perform the exercise for another 20 seconds. Rest between approaches – 20 seconds.

Bicycle

Execution technique

• Lie on your back, lock your hands behind your head.
• Alternately bend your legs at the knees, touching the knee with the elbow of the opposite arm.
• Do not lower your legs to the floor during the exercise.

The exercise is performed for 40 seconds, rest between approaches – 20 seconds.

Circular movements of the legs on the abs

Technique

• Sit down, raise your legs and close them, put your hands wide behind your back and lean on them.
• Start drawing an imaginary circle with your legs.
• Change the direction of movement after each drawn circle. Do not put your feet on the floor.

The exercise is performed for 40 seconds, rest between approaches – 20 seconds.

Perform this workout in three approaches, between them make a small pause of a few minutes to let your breathing recover. Three approaches will be enough to burn the same 300 kcal.

And about six exercises that will help you feel the muscles of the whole body, told in our material.