Fast fat-burning workout in 17 minutes

Fast fat-burning workout in 17 minutes

Such a set of exercises will help not only to lose excess weight, but also to gain muscle mass.

There is rarely enough time for a full-fledged workout in the gym, but you always want to be beautiful, young and energetic. Just include in your life a few intense interval training sessions a week. The peculiarity of them is that you work to the maximum in a certain period of time.

fitness trainer

Such a workout is a great way out for those who want to fit activity into the time frame of a coffee break.

What are the benefits of such workouts?

• Improve cardiovascular function.
• Increase overall endurance.
• Effectively burn calories.
• Increase strength performance.
• Burn body fat.
• Save time.
• Strengthen bones and joints.
• Improve psycho-emotional state.

Such training involves the whole body. Therefore, you not only lose weight, but also gain muscle. Perform exercises at any convenient time. Three important rules – warm up properly, eat 2-3 hours before training, drink water.

Want to improve your results?

Tip 1. 5 minutes of warm-up before exercise will gently prepare the body.

Tip 2. Work to the max for the last 15 seconds of each exercise.

Tip 3. Use a timer. It will allow you to work in a specific time frame.

Tip 4. Increase the difficulty of the exercises. The body adapts to repetitive loads, and progress slows down.

Tip 5. If you want to lose a few pounds of fat, live in a calorie deficit. Your goal is to spend more than you eat.

Squats with jumping out + twists for abs

Execution technique:

Exercise 1

• From a standing position, do a deep squat with a straight back.
• From the bottom, jump explosively up and to the side.
• Land on your toes, simultaneously bending at the knees.

Exercise 2

• Lie on your back.
• Legs bent at the knees, hands in front of you.
• As you exhale, lift the upper part of the body, staying in the upper position for one second.
• As you inhale, gently lower yourself down for two seconds.

Perform each exercise for 45 seconds. Rest between approaches for 15 seconds.

Push-ups + lunges

التقنية:

Exercise 1

• Keep the body torso straight. Distribute the load on the entire surface of the palm and fingers.
• Lower yourself to a 90-degree angle.
• Exhale powerfully as you rise to the top point.

Exercise 2

• With a straight back from a standing position, lunge forward with one leg, bending it in the knee joint.
• Lower yourself to a 90 degree angle at the knee.
• Push yourself up with your right leg.
• Repeat the exercise with your left leg.

Perform each exercise for 45 seconds. Rest 15 seconds between approaches.

Rock climbing + jumps with toe thrusts

Execution technique:

Exercise 1

• Take a lying down position with straight arms and straightened legs.
• Your arms are parallel to your chest, slightly wider than your shoulders.
• The back is slightly rounded, buttocks and abdomen are tense.
• Alternately bring the knee to the chest and return to the starting position.

Exercise 2

• From a standing position make a powerful jump upwards.
• At the top of the jump touch your feet with your hands.
• Land on your toes, bending slightly at the knees.

Perform each exercise for 45 seconds. Rest between approaches for 15 seconds.

Don’t over eat, exercise regularly and move as much as possible throughout the day. You will be surprised by the results in the second month of training.